Morrisons Anti-Inflammatory Plan — 1,800 kcal
Free 7-day anti-inflammatory meal plan for Morrisons. Targets ~1800 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
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 250 kcal, 10g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Morrisons.
Protein
- King prawns 150g
- Firm tofu 200g
- Turkey breast slices 80g
- Chicken breast 180g
- Mackerel fillet 180g
- Lean beef strips 180g
- Silken tofu 150g
- Eggs 2
- Smoked salmon 100g
- Cod fillet 200g
Carbs & Grains
- Brown rice 100g dry
- New potatoes 250g
- Wholemeal roll 1
- Rolled oats 40g
- Soba noodles 80g dry
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Mushrooms 200g
- Celery sticks 4
- Red onion quarter
- Cucumber slices 4
- Spring onion 3
- Carrot 2
- Edamame beans 100g
- Avocado half
- Cherry tomatoes 6
Dairy & Eggs
- Peanut butter 2 tbsp
- Light cream cheese 30g
- Semi-skimmed milk 300ml
- Skyr 100g
- Butternut squash 400g
Extras & Condiments
- Plain kefir 200ml
- Frozen mixed berries 100g
- Chia seeds 1 tbsp
- Honey 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Parmesan 20g
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Curry paste 30g
- Olive oil 1 tbsp
- Lemon juice
- Mustard dressing 20g
- Watercress 40g
- Whey protein powder 30g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Banana half
- Miso paste 1 tbsp
- Cinnamon 1 tsp
- Cumin 1 tsp
- Ginger 1 tsp
- Green beans 150g
- Parsley
- Tahini dressing 20g
- Sea salt pinch
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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 anti-inflammatory plan cost per week?
This plan is designed for Morrisons and typically costs £40–55 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.