Morrisons Tinned & Frozen Weekly Budget Fat Loss Plan — 1,800 kcal

Free printable UK budget fat loss meal plan for Morrisons: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyMinimal (under 10 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 130g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (504 kcal, 24g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (480 kcal, 29g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (660 kcal, 53g protein)
  • Snack: Lean Beef Jerky (156 kcal, 24g protein)

Tuesday

1800 kcal - 131g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (480 kcal, 23g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (594 kcal, 46g protein)
  • Dinner: Smoked Haddock and Potato Bake (549 kcal, 48g protein)
  • Snack: Hard-Boiled Eggs (177 kcal, 14g protein)

Wednesday

1800 kcal - 132g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (464 kcal, 22g protein)
  • Lunch: Mackerel and Brown Rice Salad (552 kcal, 40g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (618 kcal, 57g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (166 kcal, 13g protein)

Thursday

1800 kcal - 116g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (540 kcal, 26g protein)
  • Lunch: Chickpea and Tuna Salad (501 kcal, 44g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (553 kcal, 23g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (206 kcal, 23g protein)

Friday

1800 kcal - 123g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 23g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (561 kcal, 42g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (538 kcal, 42g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (210 kcal, 16g protein)

Saturday

1800 kcal - 126g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (484 kcal, 35g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (546 kcal, 42g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (534 kcal, 22g protein)
  • Snack: Tuna on Rye Crackers (236 kcal, 27g protein)

Sunday

1800 kcal - 154g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (453 kcal, 33g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (558 kcal, 49g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (557 kcal, 60g protein)
  • Snack: Roasted Spiced Chickpeas (232 kcal, 12g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Firm tofu 215g
  • Salmon fillet 215g
  • Lean beef jerky 50g
  • Tinned mackerel in brine 140g
  • Chicken breast 245g
  • Tinned tuna in spring water 185g
  • Tinned chickpeas 195g
  • King prawns 155g
  • Smoked salmon 115g
  • Tinned tuna 170g
  • Egg 1
  • Turkey breast slices 125g
  • Pork tenderloin 210g

Carbs & Grains

  • Wholemeal flour 95g
  • Brown rice 95g dry
  • Soba noodles 110g dry
  • New potatoes 230g
  • White potatoes 290g
  • Wholemeal tortilla 1

Vegetables

  • Onion 1
  • Cucumber half
  • Red onion half
  • Carrot 165g
  • Broccoli 165g
  • Frozen edamame beans 165g
  • Cucumber 3/4
  • Red onion 3/4
  • Spring onion 3
  • Romaine lettuce leaves 5
  • Sweet potato 235g mashed
  • Cucumber 5 slices
  • Avocado half
  • Baby spinach 35g
  • Tinned tomatoes 250g
  • Parsnip 115g
  • Sweet potato 115g

Dairy & Eggs

  • Semi-skimmed milk 180ml
  • Low-fat yogurt 120g
  • Low-fat Greek yogurt 175g
  • Light cream cheese 50g
  • Coconut milk light 250ml

Extras & Condiments

  • Blueberries 60g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Green beans 115g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 205g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Lemon dressing 15g
  • Garlic 3 cloves
  • Sea salt pinch
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Light mayo 20g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Wholemeal bagel 1
  • Mustard 1.25 tsp
  • Curry paste 35g
  • Rye crackers 5
  • Mixed herbs 1.25 tsp
  • Tikka paste 35g
  • Cauliflower 350g
  • Mint 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal130g protein
Breakfast504 kcal · 24g protein · 15 min

Wholemeal Pancakes with Low-Fat Yogurt

Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 504 kcal, 24g protein.

Recipe
  1. Add the base ingredients to a bowl: Wholemeal flour 95g, Eggs 2, Semi-skimmed milk 180ml, Low-fat yogurt 120g, Blueberries 60g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch480 kcal · 29g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 480 kcal, 29g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 215g, Brown rice 95g dry, Roasted mixed veg 180g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner660 kcal · 53g protein · 20 min

Miso Glazed Salmon with Soba Noodles

Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 660 kcal, 53g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 215g, Soba noodles 110g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Pak choi 180g, Sesame seeds 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack156 kcal · 24g protein · 1 min

Lean Beef Jerky

Made with lean beef jerky. Ready in 1 min — 156 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Lean beef jerky 50g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Morrisons.

Protein

  • Eggs 2
  • Firm tofu 215g
  • Salmon fillet 215g
  • Lean beef jerky 50g
  • Tinned mackerel in brine 140g
  • Chicken breast 245g
  • Tinned tuna in spring water 185g
  • Tinned chickpeas 195g
  • King prawns 155g
  • Smoked salmon 115g
  • Tinned tuna 170g
  • Egg 1
  • Turkey breast slices 125g
  • Pork tenderloin 210g

Carbs & Grains

  • Wholemeal flour 95g
  • Brown rice 95g dry
  • Soba noodles 110g dry
  • New potatoes 230g
  • White potatoes 290g
  • Wholemeal tortilla 1

Vegetables

  • Onion 1
  • Cucumber half
  • Red onion half
  • Carrot 165g
  • Broccoli 165g
  • Frozen edamame beans 165g
  • Cucumber 3/4
  • Red onion 3/4
  • Spring onion 3
  • Romaine lettuce leaves 5
  • Sweet potato 235g mashed
  • Cucumber 5 slices
  • Avocado half
  • Baby spinach 35g
  • Tinned tomatoes 250g
  • Parsnip 115g
  • Sweet potato 115g

Dairy & Eggs

  • Semi-skimmed milk 180ml
  • Low-fat yogurt 120g
  • Low-fat Greek yogurt 175g
  • Light cream cheese 50g
  • Coconut milk light 250ml

Extras & Condiments

  • Blueberries 60g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Green beans 115g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 205g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Lemon dressing 15g
  • Garlic 3 cloves
  • Sea salt pinch
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Light mayo 20g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Wholemeal bagel 1
  • Mustard 1.25 tsp
  • Curry paste 35g
  • Rye crackers 5
  • Mixed herbs 1.25 tsp
  • Tikka paste 35g
  • Cauliflower 350g
  • Mint 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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.

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