Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tesco Low-Fuss Weekly Cutting Phase Plan — 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: TescoCalories: ~1400 kcal/dayBudget: £30–40Diet: All diets
Dinner: Baked Cod with New Potatoes and Green Beans (546 kcal, 50g protein)
Saturday
1400 kcal - 62g protein
Breakfast: Banana and Oat Smoothie (398 kcal, 13g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (514 kcal, 31g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (488 kcal, 18g protein)
Sunday
1400 kcal - 95g protein
Breakfast: Banana and Oat Smoothie (326 kcal, 11g protein)
Lunch: Salmon Fillet with New Potatoes and Green Beans (548 kcal, 42g protein)
Dinner: Lentil and Turkey Sausage Casserole (526 kcal, 42g protein)
Weekly shopping list
Protein
Smoked mackerel fillet 85g
Eggs 2
Chicken breast 165g
Tinned chickpeas 155g
Firm tofu 205g
Chicken stock 600ml
Mackerel fillet 180g
Eggs 2 hard-boiled
Chicken tikka 150g
Red lentils 100g
Turkey mince lean 205g
Cod fillet 230g
Salmon fillet 160g
Turkey sausages 4
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 85g dry
Orzo pasta 60g dry
New potatoes 250g
Wholemeal roll 1
Wholemeal tortilla 1
Rolled oats 65g
Vegetables
Cherry tomatoes 8
Cucumber 50g
Carrot 1
Celery 2 stalks
Onion 1
Spring onion 3
Lettuce 40g
Tinned tomatoes 400g
Romaine lettuce leaves 5
Carrot grated 55g
Dairy & Eggs
Butter 5g
Tinned coconut milk light 205ml
Mint yogurt sauce 30g
Oat milk 320ml
Peanut butter 1.25 tsp
Butternut squash 525g
Extras & Condiments
Lemon juice 1 tsp
Mixed leaves 85g
Lemon dressing 15g
Mixed frozen veg 205g
Curry paste 30g
Parsley fresh
Mustard dressing 20g
Watercress 40g
Light mayo 25g
Mustard 1.25 tsp
Lean lamb shoulder 200g
Garlic 3 cloves
Cinnamon 1 tsp
Cumin 1 tsp
Hoisin sauce 25g
Sesame seeds 1.25 tsp
Green beans 170g
Lemon 1
Olive oil 1.25 tsp
Parsley
Banana 1
Roasted mixed veg 195g
Tahini 25g
Vegetable stock 900ml
Paprika 1 tsp
Your 7-Day Meal Plan
Monday
1400 kcal112g protein
Breakfast415 kcal · 37g protein · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 415 kcal, 37g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Smoked mackerel fillet 85g, Eggs 2, Wholemeal bread 2 slices, Butter 5g, Lemon juice 1 tsp.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch508 kcal · 46g protein · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 508 kcal, 46g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 165g, Tinned chickpeas 155g, Mixed leaves 85g, Cherry tomatoes 8, Cucumber 50g, Lemon dressing 15g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner477 kcal · 29g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 477 kcal, 29g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
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)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
