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 Very Cheap Batch Cook 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 102g of protein, built around Morrisons's Savers for roughly £20–30/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 Fat Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,496 kcal102g protein185g carbs38g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person95g protein · 213g carbs per person
Breakfast468 kcal · 43g protein · 41g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 468 kcal, 43g protein, 41g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 80ml oat milk
- 80g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch406 kcal · 21g protein · 64g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 406 kcal, 21g protein, 64g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 80g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner625 kcal · 31g protein · 108g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 625 kcal, 31g protein, 108g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 325g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 575ml 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.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/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 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| 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 Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Edamame and Soba Noodle Salad.
- Batch cook Butternut Squash and Lentil Soup with Bread and Chicken and Lentil One-Pot Stew as the main dinner bases, then alternate them Monday to Friday.
- 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 Very Cheap Batch Cook 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 - 95g protein, 213g carbs, 28g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (406 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (625 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Tuesday
1487 kcal - 126g protein, 180g carbs, 33g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (405 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (636 kcal, 64g protein, 76g carbs, 10g fat, 19g fibre per person)
Wednesday
1499 kcal - 95g protein, 213g carbs, 28g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (406 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (625 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Thursday
1487 kcal - 126g protein, 180g carbs, 33g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (405 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (636 kcal, 64g protein, 76g carbs, 10g fat, 19g fibre per person)
Friday
1499 kcal - 95g protein, 213g carbs, 28g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (406 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (625 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Saturday
1499 kcal - 83g protein, 151g carbs, 58g fat, 17g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (345 kcal, 8g protein, 41g carbs, 15g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (482 kcal, 33g protein, 36g carbs, 21g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (672 kcal, 42g protein, 74g carbs, 22g fat, 6g fibre per person)
Sunday
1499 kcal - 94g protein, 143g carbs, 56g fat, 26g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (348 kcal, 8g protein, 41g carbs, 15g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (487 kcal, 34g protein, 36g carbs, 21g fat, 6g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (664 kcal, 52g protein, 66g carbs, 20g fat, 15g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 100g
- Eggs 9
- Red lentils 320g
- Chicken thighs 360g
- Green lentils 170g
- Salmon fillet 220g
- Chicken breast 150g
Carbs & Grains
- Wholemeal flour 210g
- Soba noodles 330g
- Wholemeal 3 rolls
- Quinoa 210g
- Brown rice 65g
Vegetables
- Edamame beans 410g
- Cucumber 3 (822g required)
- Red pepper 4
- Butternut squash 1kg
- Onion 6
- Tinned tomatoes 3 x 400g tins (1082g required)
- Spinach 170g
- Baby spinach 90g
Dairy & Eggs
- Oat milk 1 x 1L carton (408ml required)
- Low-fat Greek yogurt 410g
- Coconut milk light 2 x 400ml tins (431ml required)
Fruit
- berries 250g
- Mango chunks 120g
Herbs & Spices
- Ginger 1.5 tbsp
- Garlic 15 cloves
- Paprika 1.25 tbsp
- Cinnamon 1.5 tsp
- Cumin 0.75 tsp
Condiments & Oils
- Soy sauce 4.25 tbsp
- Sesame oil 1.5 tbsp
- Vegetable stock 4 cubes (makes 2L; 1713ml required)
- Lemon dressing 22g
- Curry paste 21g
Extras
- Maple syrup 1.5 tsp
- Pumpkin seeds 14g
- Lean lamb shoulder 150g
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 fat loss plan cost per week?
This plan is designed for Morrisons and typically costs £20–30 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 102g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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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