What this plan is for
A Morrisons anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Omega-3 Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built around Morrisons's Savers for roughly £40–55/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalAnti-Inflammatory
Weekly cost£40–55 estimate
Daily average across the 7 days
1,798 kcal118g protein211g carbs55g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person93g protein · 243g carbs per person
Breakfast566 kcal · 35g protein · 30g carbs · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 566 kcal, 35g protein, 30g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and smoked mackerel fillet, butter and lemon juice.
Lunch327 kcal · 18g protein · 61g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 327 kcal, 18g protein, 61g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner741 kcal · 36g protein · 128g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 741 kcal, 36g protein, 128g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 375g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 650ml vegetable stock
- 1 wholemeal roll
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
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack167 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 167 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Morrisons 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 familiar UK meals, fresh counters, freezer staples and flexible weekly shops.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- Use frozen vegetables and tins to reduce waste on one-person meal-prep weeks.
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Omega-3 Anti-Inflammatory Plan — 1,800 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
1801 kcal - 93g protein, 243g carbs, 47g fat, 49g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (566 kcal, 35g protein, 30g carbs, 33g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (327 kcal, 18g protein, 61g carbs, 2g fat, 19g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (741 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Tuesday
1800 kcal - 119g protein, 212g carbs, 56g fat, 35g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (534 kcal, 33g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (554 kcal, 28g protein, 86g carbs, 12g fat, 16g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (544 kcal, 46g protein, 75g carbs, 9g fat, 14g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (168 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Wednesday
1800 kcal - 168g protein, 136g carbs, 66g fat, 36g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (693 kcal, 43g protein, 39g carbs, 40g fat, 5g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (311 kcal, 44g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Cod and Chickpea Stew (598 kcal, 63g protein, 74g carbs, 8g fat, 20g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (198 kcal, 18g protein, 15g carbs, 9g fat, 9g fibre per person)
Thursday
1801 kcal - 93g protein, 243g carbs, 52g fat, 53g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (534 kcal, 33g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (300 kcal, 13g protein, 49g carbs, 8g fat, 9g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (727 kcal, 34g protein, 133g carbs, 5g fat, 31g fibre per person)
- Snack: Roasted Spiced Chickpeas (240 kcal, 13g protein, 31g carbs, 8g fat, 9g fibre per person)
Friday
1801 kcal - 86g protein, 238g carbs, 54g fat, 39g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (476 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (463 kcal, 20g protein, 85g carbs, 6g fat, 14g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (638 kcal, 31g protein, 118g carbs, 3g fat, 17g fibre per person)
- Snack: Dark Chocolate and Almonds (224 kcal, 5g protein, 9g carbs, 17g fat, 4g fibre per person)
Saturday
1802 kcal - 153g protein, 209g carbs, 47g fat, 28g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (582 kcal, 37g protein, 73g carbs, 17g fat, 10g fibre per person)
- Lunch: Chickpea and Tuna Salad (420 kcal, 53g protein, 38g carbs, 6g fat, 9g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (544 kcal, 53g protein, 84g carbs, 4g fat, 6g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (256 kcal, 10g protein, 14g carbs, 20g fat, 3g fibre per person)
Sunday
1782 kcal - 116g protein, 193g carbs, 64g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (490 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (378 kcal, 19g protein, 22g carbs, 25g fat, 3g fibre per person)
Weekly shopping list
Protein
- Smoked mackerel fillet 430g
- Eggs 16
- Red lentils 190g
- Green lentils 85g
- Turkey mince lean 170g
- Lean beef mince 200g
- Cod fillet 220g
- Tinned chickpeas 700g
- Tinned tuna in spring water 160g
- King prawns 210g
- Quorn mince 180g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Rice 3 cakes
- Brown rice 190g
- Wholemeal flour 160g
- Wholewheat noodles 95g
- Wholemeal pasta 80g
Vegetables
- Tinned tomatoes 6 x 400g tins (2122g required)
- Onion 7
- Butternut squash 380g
- Sweet potato 380g
- Baby spinach 130g
- Spinach 110g
- Romaine lettuce 45g
- Spring onion 3
- edamame beans 170g
- Courgette 2
- Red pepper 3
- Cucumber 1 (150g required)
- Red onion 1
- Pak choi 160g
- Mixed leaves 55g
Dairy & Eggs
- Butter 22g
- Cottage cheese 85g
- Semi-skimmed milk 1 x 1L carton (288ml required)
- Low-fat yogurt 200g
- Light cream cheese 17g
Fruit
- Apple 1
- Blueberries 100g
Herbs & Spices
- Garlic 18 cloves
- Basil, optional to taste
- Cumin 2.25 tsp
- Paprika 2 tsp
- Ginger 2 tsp
- Parsley, optional to taste
- Chilli powder 1 tsp
- Smoked paprika 1 tsp
- Curry powder 1.5 tsp
- Garam masala 1.5 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 838ml required)
- Peanut butter 16g
- Tahini 17g
- Soy sauce 2.25 tbsp
- Hummus 70g
- Olive oil 1.75 tsp
- Lemon dressing 16g
- Sweet chilli sauce 21g
Tins & Jars
- Cannellini beans 190g
- Mixed beans 330g
Extras
- Lemon juice 2 tbsp
- Lemon juice, optional to taste
- Sea salt, optional to taste
- Dark chocolate 70% 23g
- Almonds 15g
- Lime juice, optional to taste
- Pumpkin seeds 35g
- Dark chocolate chips 16g
- Oatcakes 3
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
Value rangeSavers
Loyalty pricingMore Card
What Morrisons is good for here
- Butcher and fish counters allow buying exact prep quantities rather than fixed packs.
- Market Street ranges are good for buying protein in the amount a plan actually calls for.
- Savers covers most cupboard staples needed for batch cooking.
Worth knowing before you shop
- The Savers range has been cut back, with some lines moved to standard pricing.
- Counter service is not available in every store or at every hour.
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 Morrisons's Savers 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)
- Switch to Morrisons's value range across the board rather than mid-tier lines
- 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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 118g 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 anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this anti-inflammatory 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 1,800 kcal/day, the Morrisons 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 Morrisons — no specialist equipment or advanced technique is needed.
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