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 Plant-Forward Weekly 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 111g 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
1,806 kcal111g protein225g carbs53g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person76g protein · 288g carbs per person
Breakfast326 kcal · 12g protein · 64g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 326 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 2 Weetabix
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch626 kcal · 24g protein · 81g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 626 kcal, 24g protein, 81g carbs.
Recipe
Ingredients
- 4 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 40g)
- 1 tomato
- 4 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner718 kcal · 35g protein · 125g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 718 kcal, 35g protein, 125g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 350g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 625ml 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.
Snack131 kcal · 5g protein · 18g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 131 kcal, 5g protein, 18g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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.
0 of 75 items tickedSaved on this device
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 76g protein, 288g carbs, 37g fat, 46g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (718 kcal, 35g protein, 125g carbs, 3g fat, 21g fibre per person)
- Snack: Carrot Sticks with Hummus (131 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Tuesday
1805 kcal - 106g protein, 190g carbs, 68g fat, 24g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (272 kcal, 10g protein, 53g carbs, 4g fat, 4g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (508 kcal, 20g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (670 kcal, 59g protein, 60g carbs, 20g fat, 10g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (355 kcal, 17g protein, 21g carbs, 23g fat, 3g fibre per person)
Wednesday
1800 kcal - 110g protein, 209g carbs, 64g fat, 33g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (361 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (552 kcal, 27g protein, 20g carbs, 40g fat, 5g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (755 kcal, 58g protein, 103g carbs, 16g fat, 17g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (132 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
1833 kcal - 94g protein, 244g carbs, 58g fat, 27g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (449 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (842 kcal, 53g protein, 93g carbs, 28g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (216 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
Friday
1800 kcal - 131g protein, 228g carbs, 48g fat, 37g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (327 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (538 kcal, 39g protein, 65g carbs, 16g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (717 kcal, 71g protein, 86g carbs, 11g fat, 22g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (218 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
Saturday
1802 kcal - 146g protein, 192g carbs, 47g fat, 30g fibre- Breakfast: Baked Beans on Wholemeal Toast (384 kcal, 20g protein, 66g carbs, 3g fat, 15g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (689 kcal, 37g protein, 85g carbs, 20g fat, 4g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (538 kcal, 67g protein, 32g carbs, 16g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (191 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
Sunday
1801 kcal - 114g protein, 226g carbs, 46g fat, 36g fibre- Breakfast: Baked Beans on Wholemeal Toast (294 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (624 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (630 kcal, 52g protein, 86g carbs, 8g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Weekly shopping list
Protein
- Falafel 7
- Red lentils 90g
- Eggs 2
- Chicken breast 750g
- Smoked mackerel fillet 65g
- Lean stewing beef 210g
- Firm tofu 170g
- Chicken thighs 200g
- Green lentils 90g
- Tinned mackerel in brine 150g
- Beef tomato 1
Carbs & Grains
- Wholemeal 2 pittas
- Wholemeal 1 roll
- Brown rice 310g
- Wholemeal pasta 75g
- Soba noodles 75g
- Wholewheat noodles 75g
- Wholemeal bread 4 slices
Vegetables
- Mixed leaves 190g
- Tomato 2
- Cucumber 3 (619g required)
- Butternut squash 360g
- Onion 5
- Carrot 5
- Avocado 1
- Cherry tomatoes 1 x 300g pack (81g required)
- Broccoli 250g
- Courgette 1
- Red pepper 2
- Sweet potato 260g
- Tinned tomatoes 3 x 400g tins (953g required)
- Celery 2 sticks
- Edamame beans 90g
- Spinach 90g
- Red onion 1
- Mixed peppers 180g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (902ml required)
- Reduced-fat crème fraîche 65g
- Light cream cheese 16g
- Halloumi 110g
- Low-fat Greek yogurt 140g
- Coconut milk light 1 x 400ml tin (177ml required)
- Low-fat yogurt 95g
- Cottage cheese 180g
- Light mozzarella 90g
Fruit
- Banana 5
- Raisins 18g
Herbs & Spices
- Garlic 14 cloves
- Dill 1.25 tsp
- Ginger 2 tsp
- Paprika 2 tsp
- Mint 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Honey 1.75 tbsp
- Hummus 130g
- Vegetable stock 2 cubes (makes 1L; 623ml required)
- Tahini dressing 16g
- Olive oil 1.25 tbsp
- Beef stock 320ml
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Curry paste 30g
- Lemon dressing 18g
- Tikka paste 35g
Tins & Jars
- Reduced-sugar baked beans 420g
Extras
- Weetabix 9 biscuits
- Reduced-fat cheddar 24g
- Lemon juice 1 tsp
- Oatcakes 3
- Balsamic glaze 2 tsp
- Mixed nuts 30g
- Pumpkin seeds 30g
- Dark chocolate chips 14g
- Cauliflower 360g
- Fajita spice 1.75 tsp
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 111g 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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