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
Morrisons Plant-Forward Weekly Anti-Inflammatory Plan — 1,800 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: MorrisonsCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
1800 kcal - 162g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (424 kcal, 35g protein)
Lunch: Cannellini Bean and Tomato Soup (468 kcal, 23g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (615 kcal, 53g protein)
Snack: Chocolate Protein Shake (293 kcal, 51g protein)
Tuesday
1800 kcal - 128g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (399 kcal, 33g protein)
Lunch: Tiger Prawn and Mango Salad (467 kcal, 38g protein)
Dinner: Red Lentil Dahl with Brown Rice (618 kcal, 27g protein)
Snack: Mini Protein Overnight Oats (316 kcal, 30g protein)
Wednesday
1800 kcal - 159g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (341 kcal, 28g protein)
Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (612 kcal, 53g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (694 kcal, 54g protein)
Snack: Lean Beef Jerky (153 kcal, 24g protein)
Thursday
1800 kcal - 151g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (342 kcal, 28g protein)
Lunch: Lean Beef Stir-Fry with Brown Rice (649 kcal, 52g protein)
Dinner: Chicken Fajita Bowl with Brown Rice (626 kcal, 57g protein)
Snack: Hard-Boiled Eggs (183 kcal, 14g protein)
Friday
1800 kcal - 122g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (395 kcal, 33g protein)
Lunch: Miso Tofu and Edamame Bowl (573 kcal, 38g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (627 kcal, 35g protein)
Snack: Frozen Edamame Beans with Sea Salt (205 kcal, 16g protein)
Saturday
1800 kcal - 109g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (380 kcal, 9g protein)
Lunch: Edamame and Soba Noodle Salad (514 kcal, 27g protein)
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.
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 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.
