What this plan is for
A Tesco cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Lean Cutting Phase Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 100g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,402 kcal100g protein174g carbs35g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1415 kcal per person110g protein · 167g carbs per person
Breakfast325 kcal · 17g protein · 56g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 325 kcal, 17g protein, 56g carbs.
Recipe
Ingredients
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch381 kcal · 48g protein · 35g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 381 kcal, 48g protein, 35g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- ½ of a standard tin of chickpeas, drained
- ½ cucumber
- ½ red onion
- 1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna and chickpeas; rinse the pulses under cold water.
- Slice or chop cucumber and red onion.
- Arrange tuna, chickpeas and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner709 kcal · 45g protein · 76g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 709 kcal, 45g protein, 76g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 90g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 58 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Lean Cutting Phase Plan — 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1415 kcal - 110g protein, 167g carbs, 35g fat, 30g fibre- Breakfast: Baked Beans on Wholemeal Toast (325 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Chickpea and Tuna Salad (381 kcal, 48g protein, 35g carbs, 6g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
Tuesday
1399 kcal - 110g protein, 185g carbs, 28g fat, 31g fibre- Breakfast: Baked Beans on Wholemeal Toast (325 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (381 kcal, 40g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (693 kcal, 53g protein, 96g carbs, 14g fat, 16g fibre per person)
Wednesday
1400 kcal - 107g protein, 194g carbs, 25g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (326 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (445 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (629 kcal, 52g protein, 88g carbs, 11g fat, 17g fibre per person)
Thursday
1400 kcal - 117g protein, 171g carbs, 26g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (300 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (583 kcal, 48g protein, 54g carbs, 17g fat, 8g fibre per person)
- Dinner: Cod and Chickpea Stew (517 kcal, 53g protein, 65g carbs, 7g fat, 17g fibre per person)
Friday
1399 kcal - 83g protein, 176g carbs, 37g fat, 21g fibre- Breakfast: Baked Beans on Wholemeal Toast (260 kcal, 14g protein, 45g carbs, 2g fat, 10g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (549 kcal, 39g protein, 59g carbs, 16g fat, 4g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (590 kcal, 30g protein, 72g carbs, 19g fat, 7g fibre per person)
Saturday
1399 kcal - 82g protein, 143g carbs, 54g fat, 13g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (486 kcal, 26g protein, 61g carbs, 14g fat, 3g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (493 kcal, 33g protein, 31g carbs, 26g fat, 6g fibre per person)
Sunday
1400 kcal - 88g protein, 182g carbs, 37g fat, 26g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (417 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (507 kcal, 26g protein, 79g carbs, 10g fat, 15g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (476 kcal, 39g protein, 52g carbs, 14g fat, 7g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 140g
- Tinned chickpeas 330g
- Firm tofu 190g
- Chicken breast 440g
- Lean stewing beef 190g
- Lean beef strips 160g
- Turkey mince lean 190g
- Cod fillet 190g
- Eggs 8
- Tinned mackerel in brine 110g
- Green lentils 80g
- King prawns 160g
Carbs & Grains
- Wholemeal bread 10 slices
- Rice noodles 75g
- Wholemeal 1 tortilla
- Wholemeal 1 roll
- Wholemeal pasta 150g
- Brown rice 210g
- Sourdough bread 3 slices
Vegetables
- Cucumber 1 (300g required)
- Red onion 2
- Spring onion 5
- Romaine lettuce 60g
- Sweet potato 825g
- Tinned tomatoes 3 x 400g tins (1125g required)
- Onion 3
- Carrot 2
- Mixed leaves 80g
- Spinach 150g
- Cherry tomatoes 2 x 300g packs (391g required)
- Mixed peppers 130g
- mixed veg 170g
- Mushrooms 240g
- Baby spinach 50g
Dairy & Eggs
- Parmesan 18g
- Reduced-fat feta 50g
Herbs & Spices
- Garlic 14 cloves
- Paprika 2 tsp
- Parsley, optional to taste x3
- Mixed herbs 1 tsp
- Cumin 0.75 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
Condiments & Oils
- Lemon dressing 30g
- Tamari 2 tbsp
- Light Caesar dressing 19g
- Beef stock 290ml
- Balsamic dressing 14g
- Green pesto 23g
- Olive oil 2.5 tbsp
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Tahini 15g
Tins & Jars
- Reduced-sugar baked beans 925g
Extras
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Lemon juice, optional to taste
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this cutting phase plan cost per week?
This plan is designed for Tesco and typically costs £30–40 per week for one person, depending on what you already have at home. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 100g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cutting phase plan?
Plenty of cutting phase plans share the same 1,400 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this cutting phase meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,400 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.