Tesco Quick Prep Cutting Phase Plan — 1,400 kcal
Free 7-day cutting phase meal plan for Tesco. Targets ~1400 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 430 kcal, 32g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Baked Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 490 kcal, 46g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- Red lentils 100g
- Cod fillet 200g
- Tinned chickpeas 200g
- King prawns 150g
- Quorn mince 200g
- Chicken breast 180g
- Silken tofu 150g
- Firm tofu 200g
Carbs & Grains
- Wholemeal flour 50g
- Brown rice 90g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 2 stalks
- Sweet potato 200g
- Spinach 100g
- Courgette 1
- Mushrooms 200g
- Edamame beans 100g
Dairy & Eggs
- Oat milk 100ml
- Low-fat Greek yogurt 100g
- Coconut milk 200ml
Extras & Condiments
- Whey protein powder 25g
- Frozen berries 60g
- Vegetable stock 500ml
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Olive oil 1 tsp
- Lemon 1
- Cumin 1 tsp
- Cannellini beans tinned 200g
- Basil
- Lean sirloin steak 220g
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Ginger 1 tsp
- Garam masala 2 tsp
- Chia seeds 30g
- Vanilla extract drop
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Parmesan 20g
- Miso paste 1 tbsp
- Curry paste 30g
Swaps & Suggestions
💰 Make it cheaper
- 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.
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.