Morrisons Budget Fat Loss Plan — 1,800 kcal
Free 7-day budget fat loss meal plan for Morrisons. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 520 kcal, 36g protein.
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 240 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Eggs 2
- Silken tofu 150g
- Mackerel fillet 180g
- Chicken breast 180g
- Smoked salmon 80g
- Firm tofu 180g
- Cod fillet 200g
- Salmon fillet 150g
- Turkey sausages 4
- Beef tomato 1
- King prawns 200g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 80g dry
- New potatoes 250g
- Oat biscuits 4
- Soba noodles 80g dry
- Rolled oats 50g
- Wholewheat noodles 80g dry
Vegetables
- Edamame beans 100g
- Spring onion 3
- Cucumber half
- Red pepper 1
- Carrot 2
- Celery 2 stalks
- Onion 1
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 400g
- Broccoli 100g
- Courgette 1
- Baby spinach 60g
- Tomato 1
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Peanut butter 1 tbsp
- Butternut squash 400g
- Light cream cheese 40g
Extras & Condiments
- Blueberries 50g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 40g
- Ginger 1 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Lean lamb shoulder 200g
- Garlic 3 cloves
- Cinnamon 1 tsp
- Cumin 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Green beans 150g
- Olive oil 1 tsp
- Parsley
- Frozen mixed berries 80g
- Vegetable stock 700ml
- Rye crackers 4
- Quinoa 80g dry
- Pumpkin seeds 10g
- Paprika 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Falafel 4 baked
- Hummus 40g
- Chilli flakes pinch
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.