What this plan is for
A Morrisons budget fat loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 119g 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
1,800 kcal119g protein238g carbs42g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person131g protein · 222g carbs per person
Breakfast299 kcal · 16g protein · 51g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 299 kcal, 16g protein, 51g carbs.
Recipe
Ingredients
- 175g reduced-sugar baked beans
- 2 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.
Lunch435 kcal · 47g protein · 34g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 435 kcal, 47g protein, 34g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 150g new potatoes
- 1 egg
- 70g green beans
- 7 cherry tomatoes
- 9 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner650 kcal · 54g protein · 88g carbs · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 650 kcal, 54g protein, 88g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 pepper
- 1 onion
- 1¾ tsp fajita spice
- 70g brown rice (dry weight)
- 30g low-fat Greek yogurt
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add onion for the final minute and cook until fragrant.
- Slice or chop pepper and onion.
- Arrange chicken breast, pepper, fajita spice and brown rice (dry weight) in a bowl and finish with low-fat Greek yogurt.
Snack416 kcal · 14g protein · 49g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 416 kcal, 14g protein, 49g carbs.
Recipe
Ingredients
- 50g rolled oats
- 2 tbsp peanut butter
- 1 tbsp honey
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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
Tins & Jars
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.
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 1,800 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 | 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 — 1,800 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
1800 kcal - 131g protein, 222g carbs, 41g fat, 36g fibre- Breakfast: Baked Beans on Wholemeal Toast (299 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Tuna Niçoise Salad (435 kcal, 47g protein, 34g carbs, 13g fat, 7g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (650 kcal, 54g protein, 88g carbs, 8g fat, 9g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (416 kcal, 14g protein, 49g carbs, 18g fat, 8g fibre per person)
Tuesday
1801 kcal - 131g protein, 264g carbs, 30g fat, 47g fibre- Breakfast: Baked Beans on Wholemeal Toast (336 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (484 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (667 kcal, 56g protein, 93g carbs, 11g fat, 18g fibre per person)
- Snack: Mini Protein Overnight Oats (314 kcal, 21g protein, 46g carbs, 5g fat, 6g fibre per person)
Wednesday
1801 kcal - 95g protein, 230g carbs, 54g fat, 44g fibre- Breakfast: Baked Beans on Wholemeal Toast (295 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (477 kcal, 29g protein, 80g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (932 kcal, 47g protein, 95g carbs, 41g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Thursday
1792 kcal - 97g protein, 276g carbs, 32g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (327 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (724 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (190 kcal, 14g protein, 23g carbs, 5g fat, 1g fibre per person)
Friday
1802 kcal - 141g protein, 252g carbs, 32g fat, 35g fibre- Breakfast: Baked Beans on Wholemeal Toast (383 kcal, 20g protein, 66g carbs, 3g fat, 15g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (540 kcal, 55g protein, 57g carbs, 12g fat, 8g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (609 kcal, 59g protein, 94g carbs, 5g fat, 6g fibre per person)
- Snack: Banana and Almonds (270 kcal, 7g protein, 35g carbs, 12g fat, 6g fibre per person)
Saturday
1801 kcal - 133g protein, 213g carbs, 45g fat, 25g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (384 kcal, 16g protein, 66g carbs, 7g fat, 10g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (556 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (567 kcal, 56g protein, 67g carbs, 7g fat, 4g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
Sunday
1800 kcal - 102g protein, 209g carbs, 61g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (330 kcal, 14g protein, 56g carbs, 6g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (598 kcal, 33g protein, 63g carbs, 24g fat, 8g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (680 kcal, 50g protein, 74g carbs, 18g fat, 17g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (192 kcal, 5g protein, 16g carbs, 13g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 140g
- Eggs 1
- Chicken breast 550g
- Turkey mince lean 210g
- Green lentils 90g
- Firm tofu 525g
- Tinned chickpeas 90g
- Black beans 200g
- King prawns 240g
- Tuna steak 180g
- Turkey 4 sausages
- Red lentils 80g
Carbs & Grains
- Wholemeal bread 10 slices
- New potatoes 140g
- Brown rice 450g
- Rolled oats 190g
- Wholemeal 1 pitta
- Rice 3 cakes
- Wholewheat noodles 110g
- Wholemeal pasta 70g
Vegetables
- Green beans 75g
- Cherry tomatoes 2 x 300g packs (378g required)
- Mixed peppers 190g
- Onion 4
- Courgette 2
- Red pepper 2
- Sweet potato 490g
- Tinned tomatoes 2 x 400g tins (717g required)
- Spinach 110g
- mixed veg 300g
- Celery 4 sticks
- Celery 2 stalks
- Broccoli 200g
- Spring onion 2
- Baby spinach 75g
- Pak choi 180g
- Asparagus 140g
Dairy & Eggs
- Low-fat Greek yogurt 30g
- Cottage cheese 300g
- Skyr 110g
- Semi-skimmed milk 1 x 1L carton (351ml required)
- Tinned coconut milk light 1 x 400ml tin (179ml required)
- Low-fat natural yogurt 140g
- Parmesan 9g
Fruit
- Banana 2
- Apple 2
- Raisins 16g
Herbs & Spices
- Mixed herbs 1 tsp
- Garlic 3 cloves
- Paprika 2 tsp
- Cumin 1 tsp
- Coriander, optional to taste
- Garlic powder 1.25 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Peanut butter 30g
- Honey 2.75 tsp
- Vegetable stock 1 cube (makes 500ml; 447ml required)
- Curry paste 30g
- Almond butter 2.75 tsp
- Salsa 50g
- Teriyaki sauce 40g
- Olive oil 2.25 tsp
- Sweet chilli sauce 24g
- Soy sauce 2.25 tbsp
- Green pesto 22g
- Tahini 16g
Tins & Jars
- Reduced-sugar baked beans 1kg
Extras
- Olives 1 x 300g jar (37g required)
- Fajita spice 2 tsp
- Chia seeds 5g
- Sweetcorn 60g
- Lime juice, optional to taste x2
- Sesame seeds 1.75 tsp
- Almonds 24g
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 35g
- Oatcakes 4
- Mixed nuts 24g
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 119g 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 1,800 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 1,800 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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