What this plan is for
A Morrisons budget fat loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Budget Fat Loss Plan — 1,500 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,500 kcal/day and averages 117g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,502 kcal117g protein193g carbs28g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1510 kcal per person115g protein · 157g carbs per person
Breakfast450 kcal · 24g protein · 78g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 450 kcal, 24g protein, 78g carbs.
Recipe
Ingredients
- 275g reduced-sugar baked beans
- 3 slices of wholemeal bread
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
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch261 kcal · 38g protein · 29g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 261 kcal, 38g protein, 29g carbs.
Recipe
Ingredients
- 200g king prawns
- ¾ mango
- 4 generous handfuls mixed leaves (about 100g)
- ¼ red onion
- lime juice, to taste
- chilli flakes, to taste
- coriander fresh, to taste
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add red onion for the final minute and cook until fragrant.
- Rinse mixed leaves, then slice or chop red onion.
- Arrange king prawns, mango, mixed leaves, lime juice, chilli flakes and coriander fresh, to taste in a bowl.
Dinner799 kcal · 53g protein · 50g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 799 kcal, 53g protein, 50g carbs.
Recipe
Ingredients
- 4 eggs
- 80g reduced-fat feta
- 3 generous handfuls spinach (about 80g)
- 11 cherry tomatoes
- 1¼ tsp olive oil
- 1¼ tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Weekly Shopping List
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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 57 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Budget Fat Loss Plan — 1,500 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
1510 kcal - 115g protein, 157g carbs, 49g fat, 33g fibre- Breakfast: Baked Beans on Wholemeal Toast (450 kcal, 24g protein, 78g carbs, 4g fat, 18g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (261 kcal, 38g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (799 kcal, 53g protein, 50g carbs, 42g fat, 10g fibre per person)
Tuesday
1499 kcal - 118g protein, 218g carbs, 19g fat, 38g fibre- Breakfast: Baked Beans on Wholemeal Toast (330 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Chicken and Orzo Soup (525 kcal, 47g protein, 71g carbs, 5g fat, 8g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (644 kcal, 54g protein, 90g carbs, 11g fat, 17g fibre per person)
Wednesday
1501 kcal - 124g protein, 195g carbs, 26g fat, 31g fibre- Breakfast: Baked Beans on Wholemeal Toast (370 kcal, 19g protein, 64g carbs, 3g fat, 15g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (451 kcal, 50g protein, 57g carbs, 3g fat, 5g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (680 kcal, 55g protein, 74g carbs, 20g fat, 11g fibre per person)
Thursday
1500 kcal - 124g protein, 193g carbs, 22g fat, 26g fibre- Breakfast: Baked Beans on Wholemeal Toast (368 kcal, 19g protein, 63g carbs, 3g fat, 14g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (650 kcal, 52g protein, 79g carbs, 10g fat, 5g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (482 kcal, 53g protein, 51g carbs, 9g fat, 7g fibre per person)
Friday
1502 kcal - 127g protein, 204g carbs, 16g fat, 26g fibre- Breakfast: Baked Beans on Wholemeal Toast (332 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Chicken and Orzo Soup (533 kcal, 48g protein, 72g carbs, 5g fat, 8g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (637 kcal, 62g protein, 75g carbs, 8g fat, 5g fibre per person)
Saturday
1500 kcal - 107g protein, 224g carbs, 23g fat, 47g fibre- Breakfast: Egg White Omelette with Peppers (192 kcal, 26g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (651 kcal, 47g protein, 79g carbs, 19g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (657 kcal, 34g protein, 129g carbs, 3g fat, 32g fibre per person)
Sunday
1500 kcal - 106g protein, 160g carbs, 43g fat, 21g fibre- Breakfast: Egg White Omelette with Peppers (180 kcal, 24g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (620 kcal, 50g protein, 75g carbs, 10g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
Weekly shopping list
Protein
- King prawns 420g
- Eggs 5
- Chicken breast 320g
- Turkey mince lean 575g
- Tinned tuna in spring water 160g
- Tinned tuna 160g
- Tuna steak 200g
- Egg whites 420g
- Firm tofu 200g
- Green lentils 220g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal 2 rolls
- Orzo pasta 120g
- Baking potato 220g
- Wholemeal pasta 190g
- Brown rice 260g
- Wholewheat noodles 90g
Vegetables
- Mixed leaves 170g
- Red onion 1
- Spinach 180g
- Cherry tomatoes 2 x 300g packs (396g required)
- Carrot 5
- Celery 4 stalks
- Onion 5
- Sweet potato 460g
- Tinned tomatoes 1 x 400g tin (388g required)
- peas 170g
- Spring onion 3
- Asparagus 150g
- Mixed peppers 220g
- Broccoli 110g
- Mushrooms 220g
- Sweet potato mash 280g
- Baby spinach 160g
Dairy & Eggs
- Reduced-fat feta 80g
- Low-fat Greek yogurt 35g
- Ricotta 110g
- Parmesan 15g
Fruit
- Mango 1
Herbs & Spices
- Chilli flakes, optional to taste x2
- Coriander, optional to taste
- Mixed herbs 1.25 tbsp
- Parsley, optional to taste x2
- Garlic 15 cloves
- Paprika 1 tsp
- Basil, optional to taste
- Ginger 1.25 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Chicken stock 1.4L
- Lemon dressing 16g
- Soy sauce 3.25 tbsp
- Olive oil spray, optional light coating x2
- Vegetable stock 1 cube (makes 500ml; 217ml required)
Tins & Jars
- Reduced-sugar baked beans 1.1kg
Extras
- Lime juice, optional to taste
- Sweetcorn 65g
- Lemon juice, optional to taste
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 fat loss 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 117g 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 fat loss plan?
Plenty of budget fat loss plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this budget fat loss 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 1,500 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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