What this plan is for
A Morrisons budget bodybuilding plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Budget Batch Cook Budget Bodybuilding Plan - 2,000 kcal
Budget-focused muscle building. This 7-day plan targets 2,000 kcal/day and averages 121g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBudget Bodybuilding
Weekly cost£30–40 estimate
Daily average across the 7 days
2,015 kcal121g protein267g carbs57g fat51g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2030 kcal per person122g protein · 265g carbs per person
Breakfast476 kcal · 14g protein · 71g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 476 kcal, 14g protein, 71g carbs.
Recipe
Ingredients
- 70g rolled oats
- 2¼ tsp chia seeds
- 225ml oat milk
- 90g frozen mixed berries
- 1¼ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch575 kcal · 42g protein · 82g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 575 kcal, 42g protein, 82g carbs.
Recipe
Ingredients
- 225g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 9 cherry tomatoes
- 1¼ tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner525 kcal · 57g protein · 54g carbs · 30 min
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 525 kcal, 57g protein, 54g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 1 medium sweet potato, cooked and mashed
- 2 spring onions
- 1 egg
- 2 generous handfuls mixed leaves (about 70g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Have the medium sweet potato, cooked and mashed ready, and leave it to cool if it is still warm.
- Drain the tuna, then mix it with the mashed potato, spring onions and the egg. Season to taste.
- Shape the mixture into evenly sized fishcakes. Cook in a lightly oiled non-stick pan for 3-4 minutes per side, until golden and hot through.
- Serve with mixed leaves and lemon dressing.
Snack206 kcal · 5g protein · 30g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 206 kcal, 5g protein, 30g carbs.
Recipe
Ingredients
- 1 apple
- 1¼ 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.
Snack248 kcal · 4g protein · 28g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 248 kcal, 4g protein, 28g carbs.
Recipe
Ingredients
- 1 apple
- 25g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 44 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 2,000 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Tuna and Sweet Potato Fishcakes with Salad and Quorn Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Apple and Peanut Butter and Apple with Walnuts.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Budget Batch Cook Budget Bodybuilding Plan - 2,000 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
2030 kcal - 122g protein, 265g carbs, 60g fat, 46g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (476 kcal, 14g protein, 71g carbs, 12g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (575 kcal, 42g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (525 kcal, 57g protein, 54g carbs, 10g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
Tuesday
2007 kcal - 111g protein, 287g carbs, 53g fat, 61g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (433 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (488 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (694 kcal, 52g protein, 110g carbs, 8g fat, 28g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Wednesday
2030 kcal - 122g protein, 265g carbs, 60g fat, 46g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (476 kcal, 14g protein, 71g carbs, 12g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (575 kcal, 42g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (525 kcal, 57g protein, 54g carbs, 10g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
Thursday
2007 kcal - 111g protein, 287g carbs, 53g fat, 61g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (433 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (488 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (694 kcal, 52g protein, 110g carbs, 8g fat, 28g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Friday
2030 kcal - 122g protein, 265g carbs, 60g fat, 46g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (476 kcal, 14g protein, 71g carbs, 12g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (575 kcal, 42g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (525 kcal, 57g protein, 54g carbs, 10g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
Saturday
2000 kcal - 135g protein, 231g carbs, 59g fat, 44g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (449 kcal, 38g protein, 40g carbs, 17g fat, 10g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (624 kcal, 52g protein, 78g carbs, 10g fat, 14g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
- Snack: Tuna on Rye Crackers (200 kcal, 21g protein, 26g carbs, 1g fat, 5g fibre per person)
Sunday
2000 kcal - 122g protein, 269g carbs, 55g fat, 52g fibre- Breakfast: Peanut Butter Overnight Oats (608 kcal, 19g protein, 90g carbs, 18g fat, 15g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (516 kcal, 43g protein, 45g carbs, 20g fat, 11g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (560 kcal, 26g protein, 108g carbs, 8g fat, 24g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (154 kcal, 15g protein, 18g carbs, 3g fat, 1g fibre per person)
- Snack: Cottage Cheese with Cucumber (162 kcal, 19g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna 500g
- Egg 4
- Quorn mince 410g
- Pork tenderloin 330g
- Turkey mince lean 180g
- Tinned tuna in spring water 70g
- Tinned chickpeas 200g
Carbs & Grains
- Rolled oats 480g
- Wholemeal 6 pittas
- Wholemeal pasta 270g
Vegetables
- Courgette 6
- Red pepper 6
- Cherry tomatoes 3 x 300g packs (740g required)
- Sweet potato 1.15kg
- Spring onion 7
- Mixed leaves 210g
- Tinned tomatoes 4 x 400g tins (1554g required)
- Onion 3
- Parsnip 190g
- Carrot 190g
- Spinach 100g
- Cucumber 1 (150g required)
Dairy & Eggs
- Oat milk 2 x 1L cartons (1457ml required)
- Cottage cheese 1.25kg
- Low-fat Greek yogurt 150g
Fruit
- mixed berries 440g
- Apple 12
- Banana 2
- berries 60g
Herbs & Spices
- Mixed herbs 3.5 tbsp
- Garlic 9 cloves
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Lemon dressing 55g
- Peanut butter 120g
- Olive oil 2 tbsp
- Honey 1 tsp
Extras
- Chia seeds 65g
- Maple syrup 2 tbsp
- Walnuts 120g
- Pumpkin seeds 30g
- Dark chocolate chips 13g
- Rye 4 crackers
- Lemon juice 1 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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 budget bodybuilding plan cost per week?
This plan is designed for Morrisons and typically costs £30–40 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 121g 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 budget bodybuilding plan?
Plenty of budget bodybuilding plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this budget bodybuilding 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 2,000 kcal/day, the Morrisons shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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