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 Freezer-Friendly 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 128g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,795 kcal128g protein214g carbs45g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person126g protein · 215g carbs per person
Breakfast474 kcal · 17g protein · 83g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 474 kcal, 17g protein, 83g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch598 kcal · 41g protein · 44g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 598 kcal, 41g protein, 44g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 1 tbsp lemon dressing
- 9g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner546 kcal · 55g protein · 65g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 546 kcal, 55g protein, 65g carbs.
Recipe
Ingredients
- 150g smoked haddock fillet
- 225g white potatoes
- 125ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack182 kcal · 13g protein · 23g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 182 kcal, 13g protein, 23g carbs.
Recipe
Ingredients
- 3 rice cakes
- 90g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Morrisons Freezer-Friendly 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 - 126g protein, 215g carbs, 46g fat, 25g fibre- Breakfast: Overnight Oats with Banana (474 kcal, 17g protein, 83g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (598 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (546 kcal, 55g protein, 65g carbs, 8g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (182 kcal, 13g protein, 23g carbs, 4g fat, 1g fibre per person)
Tuesday
1800 kcal - 148g protein, 225g carbs, 37g fat, 44g fibre- Breakfast: Overnight Oats with Banana (604 kcal, 22g protein, 106g carbs, 10g fat, 13g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (478 kcal, 57g protein, 39g carbs, 10g fat, 11g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (511 kcal, 50g protein, 65g carbs, 8g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (207 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Wednesday
1802 kcal - 98g protein, 273g carbs, 32g fat, 37g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (375 kcal, 39g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (734 kcal, 36g protein, 127g carbs, 4g fat, 21g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Thursday
1798 kcal - 134g protein, 222g carbs, 38g fat, 27g fibre- Breakfast: Overnight Oats with Banana (437 kcal, 17g protein, 75g carbs, 8g fat, 9g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (585 kcal, 44g protein, 64g carbs, 15g fat, 5g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (622 kcal, 56g protein, 78g carbs, 9g fat, 11g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (154 kcal, 17g protein, 5g carbs, 6g fat, 2g fibre per person)
Friday
1761 kcal - 119g protein, 199g carbs, 52g fat, 37g fibre- Breakfast: Overnight Oats with Banana (442 kcal, 17g protein, 75g carbs, 8g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (792 kcal, 62g protein, 78g carbs, 24g fat, 18g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (195 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Saturday
1801 kcal - 126g protein, 194g carbs, 53g fat, 23g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (467 kcal, 30g protein, 56g carbs, 14g fat, 8g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (498 kcal, 44g protein, 58g carbs, 9g fat, 5g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (600 kcal, 47g protein, 71g carbs, 12g fat, 6g fibre per person)
- Snack: Dark Chocolate and Almonds (236 kcal, 5g protein, 9g carbs, 18g fat, 4g fibre per person)
Sunday
1800 kcal - 142g protein, 173g carbs, 60g fat, 28g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (538 kcal, 34g protein, 65g carbs, 16g fat, 9g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (411 kcal, 41g protein, 37g carbs, 12g fat, 3g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (610 kcal, 50g protein, 43g carbs, 26g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (241 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 140g
- Chicken breast 320g
- Tinned chickpeas 180g
- Cod fillet 230g
- Red lentils 180g
- Lean beef strips 320g
- Tinned tuna in spring water 250g
- Smoked salmon 70g
- Eggs 7
- Turkey breast slices 70g
- Chicken tikka 150g
- Lean lamb mince 190g
Carbs & Grains
- Rolled oats 380g
- Quinoa 75g
- White potatoes 230g
- Rice 3 cakes
- New potatoes 290g
- Wholemeal 2 tortillas
- Wholemeal 1 roll
- Brown rice 210g
- Wholemeal pasta 90g
- Wholemeal flour 140g
- Low-sugar granola 30g
Vegetables
- Baby spinach 55g
- Cucumber 2 (373g required)
- Onion 5
- Mixed leaves 150g
- Cherry tomatoes 1 x 300g pack (153g required)
- Green beans 180g
- edamame beans 240g
- Romaine lettuce 55g
- Butternut squash 370g
- Tinned tomatoes 2 x 400g tins (523g required)
- Courgette 1
- Red pepper 1
- Spring onion 2
- Lettuce 40g
- Peas 75g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1330ml required)
- Cottage cheese 90g
- Parmesan 9g
- Low-fat yogurt 180g
- Mint yogurt sauce 30g
- Low-fat Greek yogurt 150g
Fruit
- Banana 6
- Blueberries 90g
Herbs & Spices
- Parsley, optional to taste x2
- Garlic 9 cloves
- Cinnamon 1 tsp
- Cumin 1 tsp
- Ginger 1.75 tsp
- Garam masala 2 tsp
Condiments & Oils
- Honey 2 tbsp
- Lemon dressing 30g
- Olive oil 2 tsp
- Light Caesar dressing 18g
- Vegetable stock 2 cubes (makes 1L; 641ml required)
- Soy sauce 4.25 tbsp
- Sesame oil 1.75 tsp
- Mustard 1 tsp
Extras
- Pumpkin seeds 9g
- Smoked haddock fillet 160g
- Reduced-fat cheddar 55g
- Lemon 2
- Sea salt, optional to taste
- Almonds 35g
- stir-fry veg 300g
- Sweetcorn 90g
- Lean lamb shoulder 180g
- Rye 4 crackers
- Dark chocolate 70% 24g
- Cauliflower 290g
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
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 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 128g 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 ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 Low (10–20 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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