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 Best-Value 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 92g of protein, built around Morrisons's Savers for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,494 kcal92g protein199g carbs36g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person69g protein · 207g carbs per person
Breakfast501 kcal · 15g protein · 77g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 501 kcal, 15g protein, 77g carbs.
Recipe
Ingredients
- 70g rolled oats
- 225ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch448 kcal · 20g protein · 83g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 448 kcal, 20g protein, 83g carbs.
Recipe
Ingredients
- 150g chickpeas, drained
- 2 generous handfuls baby spinach (about 70g)
- 150g tomatoes
- 60g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner550 kcal · 34g protein · 47g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 550 kcal, 34g protein, 47g carbs.
Recipe
Ingredients
- 125g salmon fillet
- ¾ medium sweet potato
- ½ small head of broccoli (about 150g)
- ¾ tbsp olive oil
- ¾ lemon
- ¾ tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
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.
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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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
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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 Best-Value 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
1499 kcal - 69g protein, 207g carbs, 49g fat, 34g fibre- Breakfast: Banana and Peanut Butter Porridge (501 kcal, 15g protein, 77g carbs, 14g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (448 kcal, 20g protein, 83g carbs, 6g fat, 13g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (550 kcal, 34g protein, 47g carbs, 29g fat, 10g fibre per person)
Tuesday
1500 kcal - 108g protein, 180g carbs, 37g fat, 27g fibre- Breakfast: Banana and Peanut Butter Porridge (647 kcal, 19g protein, 99g carbs, 18g fat, 15g fibre per person)
- Lunch: King Prawn and Avocado Salad (244 kcal, 29g protein, 9g carbs, 11g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (609 kcal, 60g protein, 72g carbs, 8g fat, 5g fibre per person)
Wednesday
1499 kcal - 80g protein, 222g carbs, 30g fat, 25g fibre- Breakfast: Banana and Peanut Butter Porridge (516 kcal, 16g protein, 79g carbs, 14g fat, 12g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (467 kcal, 41g protein, 55g carbs, 9g fat, 5g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (516 kcal, 23g protein, 88g carbs, 7g fat, 8g fibre per person)
Thursday
1501 kcal - 88g protein, 174g carbs, 54g fat, 25g fibre- Breakfast: Banana and Peanut Butter Porridge (568 kcal, 17g protein, 86g carbs, 16g fat, 13g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (300 kcal, 24g protein, 26g carbs, 13g fat, 6g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (633 kcal, 47g protein, 62g carbs, 25g fat, 6g fibre per person)
Friday
1500 kcal - 82g protein, 230g carbs, 24g fat, 35g fibre- Breakfast: Banana and Peanut Butter Porridge (511 kcal, 15g protein, 78g carbs, 14g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (440 kcal, 18g protein, 83g carbs, 2g fat, 13g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (549 kcal, 49g protein, 69g carbs, 8g fat, 10g fibre per person)
Saturday
1507 kcal - 103g protein, 228g carbs, 19g fat, 28g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (364 kcal, 41g protein, 46g carbs, 3g fat, 4g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (744 kcal, 36g protein, 138g carbs, 4g fat, 20g fibre per person)
Sunday
1450 kcal - 116g protein, 150g carbs, 42g fat, 22g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (340 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (386 kcal, 30g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (724 kcal, 63g protein, 65g carbs, 22g fat, 11g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 150g
- Salmon fillet 290g
- King prawns 150g
- Tuna steak 190g
- Tinned tuna in spring water 350g
- Turkey breast slices 85g
- Black beans 160g
- Smoked salmon 140g
- Red lentils 110g
- Chicken breast 180g
Carbs & Grains
- Rolled oats 370g
- Brown rice 420g
- Wholemeal 1 tortilla
- Wholemeal 1 pitta
- Soba noodles 80g
- Wholemeal pasta 160g
- Baking potato 180g
Vegetables
- Baby spinach 100g
- Tinned tomatoes 2 x 400g tins (474g required)
- Sweet potato 150g
- Broccoli 320g
- Avocado 1
- Mixed leaves 80g
- Cherry tomatoes 1 x 300g pack (242g required)
- Asparagus 150g
- Edamame beans 65g
- Spring onion 2
- Mushrooms 160g
- peas 80g
- Onion 2
- Pak choi 130g
- Cucumber 1 (35g required)
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1218ml required)
- Parmesan 15g
- Light cream cheese 70g
- Low-fat Greek yogurt 30g
- Cottage cheese 180g
- Reduced-fat crème fraîche 70g
Fruit
- Banana 4
Herbs & Spices
- Curry powder 1.5 tsp
- Dill 0.75 tsp
- Garlic 6 cloves
- Coriander, optional to taste
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Peanut butter 65g
- Olive oil 1.25 tbsp
- Lemon dressing 14g
- Soy sauce 2.75 tbsp
- Sesame oil 0.75 tsp
- Vegetable stock 1 cube (makes 500ml; 460ml required)
- Mustard 1 tsp
- Miso paste 2.75 tsp
- Salsa 40g
Extras
- Lemon 1
- Lemon juice, optional to taste
- Sesame seeds 1 tsp
- Sweetcorn 180g
- Lime juice, optional to taste
- Reduced-fat cheddar 50g
- Wholemeal bagel 2
- Lemon juice 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)
- 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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 92g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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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