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 Tinned & Frozen Weekly 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 135g 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
1,800 kcal135g protein213g carbs49g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person170g protein · 175g carbs per person
Breakfast197 kcal · 27g protein · 16g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 197 kcal, 27g protein, 16g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch579 kcal · 40g protein · 49g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 579 kcal, 40g protein, 49g carbs.
Recipe
Ingredients
- 175g salmon fillet
- 225g new potatoes
- 100g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner804 kcal · 62g protein · 110g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 804 kcal, 62g protein, 110g carbs.
Recipe
Ingredients
- 225g lean stewing beef
- 2 medium sweet potatoes
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 2 carrot
- 325ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potatoes and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack219 kcal · 41g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 219 kcal, 41g protein, 0g carbs.
Recipe
Ingredients
- 125g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste 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.
0 of 75 items tickedSaved on this device
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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Morrisons Tinned & Frozen Weekly 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
1799 kcal - 170g protein, 175g carbs, 50g fat, 33g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (579 kcal, 40g protein, 49g carbs, 27g fat, 8g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (804 kcal, 62g protein, 110g carbs, 17g fat, 19g fibre per person)
- Snack: Sliced Cooked Chicken Breast (219 kcal, 41g protein, 0g carbs, 5g fat, 0g fibre per person)
Tuesday
1801 kcal - 183g protein, 238g carbs, 22g fat, 30g fibre- Breakfast: Egg White Omelette with Peppers (262 kcal, 35g protein, 23g carbs, 1g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (566 kcal, 53g protein, 74g carbs, 10g fat, 12g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (746 kcal, 73g protein, 115g carbs, 6g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (227 kcal, 22g protein, 26g carbs, 5g fat, 2g fibre per person)
Wednesday
1802 kcal - 129g protein, 237g carbs, 36g fat, 40g fibre- Breakfast: Egg White Omelette with Peppers (216 kcal, 30g protein, 18g carbs, 1g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (722 kcal, 29g protein, 136g carbs, 4g fat, 22g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (567 kcal, 62g protein, 59g carbs, 11g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (297 kcal, 8g protein, 24g carbs, 20g fat, 4g fibre per person)
Thursday
1794 kcal - 95g protein, 208g carbs, 64g fat, 39g fibre- Breakfast: Egg White Omelette with Peppers (184 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (675 kcal, 34g protein, 105g carbs, 14g fat, 20g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Walnuts and Dried Blueberries (235 kcal, 4g protein, 18g carbs, 17g fat, 3g fibre per person)
Friday
1800 kcal - 114g protein, 246g carbs, 49g fat, 38g fibre- Breakfast: Egg White Omelette with Peppers (166 kcal, 22g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (652 kcal, 25g protein, 83g carbs, 27g fat, 14g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (731 kcal, 61g protein, 105g carbs, 13g fat, 15g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Saturday
1802 kcal - 111g protein, 184g carbs, 73g fat, 24g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (401 kcal, 34g protein, 55g carbs, 6g fat, 2g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (616 kcal, 38g protein, 52g carbs, 32g fat, 11g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (376 kcal, 13g protein, 45g carbs, 16g fat, 7g fibre per person)
Sunday
1800 kcal - 146g protein, 200g carbs, 50g fat, 32g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (483 kcal, 31g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (484 kcal, 42g protein, 54g carbs, 12g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (683 kcal, 57g protein, 95g carbs, 12g fat, 18g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (150 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.15kg
- Salmon fillet 320g
- Lean stewing beef 230g
- Chicken breast 140g
- Cod fillet 260g
- King prawns 440g
- Black beans 250g
- Tinned tuna 180g
- Egg 7
- Green lentils 110g
- Falafel 4
- Chicken thighs 200g
- Tinned chickpeas 95g
- Lean beef strips 170g
- Turkey mince lean 210g
Carbs & Grains
- New potatoes 230g
- Wholewheat noodles 130g
- Brown rice 170g
- Wholemeal pasta 95g
- Wholemeal 1 pitta
- Wholemeal couscous 75g
- Rice 2 cakes
- Wholemeal bread 4 slices
- Rolled oats 45g
Vegetables
- Mixed peppers 575g
- Onion 6
- Green beans 120g
- Sweet potato 1.7kg
- Tinned tomatoes 3 x 400g tins (1041g required)
- Carrot 3
- Pak choi 220g
- Spring onion 3
- Mixed leaves 200g
- Baby spinach 270g
- Tomato 1
- Cucumber 1 (19g required)
- Broccoli 170g
- Red onion 1
- Spinach 110g
Dairy & Eggs
- Low-fat Greek yogurt 380g
- Ricotta 110g
- Parmesan 15g
- Butter 9g
- Semi-skimmed milk 1 x 1L carton (56ml required)
Fruit
- berries 90g
- Raisins 25g
- Dried blueberries 20g
- Banana 1
- mixed berries 85g
Herbs & Spices
- Mixed herbs 2 tbsp
- Garlic 11 cloves
- Paprika 2.5 tsp
- Coriander, optional to taste
- Cumin 1 tsp
- Dill 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Olive oil 3 tbsp
- Beef stock 340ml
- Sweet chilli sauce 30g
- Soy sauce 1.5 tbsp
- Honey 1.5 tbsp
- Salsa 65g
- Lemon dressing 19g
- Tahini 20g
- Hummus 40g
- Peanut butter 40g
- Balsamic dressing 16g
Extras
- Lemon 5
- Lime juice, optional to taste x2
- Sweetcorn 75g
- Mixed nuts 40g
- Lemon juice, optional to taste x2
- Walnuts 30g
- Ras el hanout 2 tsp
- Chia seeds 5g
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 135g of protein per day across the week, based on the meals actually selected — well above 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 Minimal (under 10 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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