| Calories | ~1,800/day |
|---|---|
| Protein | ~122g/day |
| Weekly cost | £42–52 per week (Morrisons own-brand) |
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Morrisons is distinctive among UK supermarkets for its in-store butcher, fishmonger, and bakery counters — making fresh protein sources like fish fillets and lean cuts particularly accessible and fresh. Its own-brand range is competitively priced for a full-line supermarket. This 7-day plan targets 1,800 calories and 100–130 g of protein per day using Morrisons own-brand and Market Street products, with an estimated weekly cost of £42–52.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Morrisons' Market Street counters are useful for this plan — you can buy exactly the quantity of chicken or fish you need rather than being constrained by pre-packaged sizes. This reduces waste and cost when shopping for one. The Morrisons More loyalty scheme provides regular vouchers and Morrisons prices on everyday staples, bringing the weekly cost of this plan down to £38–48 with regular use.
Below is a sample week. Each day is planned to hit approximately 1,800 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled Morrisons Rolled Oats soaked overnight in Morrisons Skimmed Milk, topped with frozen berries and a drizzle of honey. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Add a wholemeal roll or extra portion of carbs.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Morrisons Brown Rice. Increase the rice or potato portion by about a third.
Low-fat Morrisons Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Morrisons Wholemeal Bread. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Add a wholemeal roll or extra portion of carbs.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Increase the rice or potato portion by about a third.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Morrisons Rolled Oats, Morrisons Skimmed Milk, and a teaspoon of peanut butter. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Add a wholemeal roll or extra portion of carbs.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Morrisons Brown Rice. Increase the rice or potato portion by about a third.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Morrisons Rolled Oats cooked with Morrisons Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Add a wholemeal roll or extra portion of carbs.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Increase the rice or potato portion by about a third.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Morrisons Wholemeal Bread. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Add a wholemeal roll or extra portion of carbs.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Increase the rice or potato portion by about a third.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Add a wholemeal roll or extra portion of carbs.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Increase the rice or potato portion by about a third.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Morrisons Wholemeal Bread. Add an extra handful of Morrisons Rolled Oats or a banana for more energy.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Add a wholemeal roll or extra portion of carbs.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Increase the rice or potato portion by about a third.
One scoop of unflavoured or vanilla protein powder mixed with water or Morrisons Skimmed Milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £42–52 per week (Morrisons own-brand).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised Morrisons 1800 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Morrisons 1800 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Approximately £42–52 per week, reducing to £38–48 with Morrisons More vouchers. Morrisons' prices are broadly comparable to Tesco and Sainsbury's for own-brand products.
Morrisons' Market Street counters provide fresh fish and meat at competitive prices, ideal for lean protein. The own-brand range covers all the staples needed for a structured meal plan.
The meals in this plan can be adapted to 1,500 calories by reducing carbohydrate portions by 20–25% and removing the higher-calorie snack. Use our free generator to build a Morrisons-tailored 1,500 calorie plan.