Minimal daily cooking, batch prep. This 7-day plan targets 2,000 kcal/day and averages 144g of protein, built around Morrisons's Savers for an estimated £60–90/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person161g protein · 208g carbs per person
Breakfast492 kcal · 31g protein · 61g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
70g wholemeal flour
2 eggs
125ml semi-skimmed milk
90g low-fat yogurt
40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
Serve with low-fat yogurt and blueberries.
Lunch554 kcal · 46g protein · 51g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto.
Recipe
Ingredients
150g chicken breast
70g wholemeal pasta (dry weight)
1 tbsp plus 1 tsp green pesto
7 cherry tomatoes
9g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner543 kcal · 54g protein · 64g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk.
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.
Snack173 kcal · 7g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks.
Recipe
Ingredients
1¾ tbsp peanut butter
4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion celery sticks as needed.
Combine peanut butter and celery sticks in a bowl or lidded container.
Snack239 kcal · 23g protein · 25g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
75g turkey breast slices
30g light cream cheese
3½ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Lay the turkey breast slices flat and spread each one with light cream cheese.
Put a cucumber slice at one end of each and roll up tightly.
Eat straight away, or pack into a lidded container and keep chilled.
Estimated cost: £60–90/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion five lunches of Chicken and Wholemeal Pasta with Pesto.
Batch cook Smoked Haddock and Potato Bake and Salmon and Wholemeal Pasta with Spinach as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Peanut Butter with Celery Sticks, Turkey Breast and Cream Cheese Roll-Up, Walnuts and Dried Blueberries, Lean Beef Jerky, Almonds and Dried Cranberries, Carrot Sticks with Hummus, Light Mozzarella and Tomato, Reduced-Fat Cheddar on Oatcakes, Rice Cakes with Cottage Cheese, and Roasted Spiced Chickpeas.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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)
Switch to Morrisons's value range across the board rather than mid-tier lines
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
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 busy professional plan cost per week?
This plan is designed for Morrisons and is estimated at £60–90 per week for one person at typical UK prices, 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 144g 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 busy professional plan?
Plenty of busy professional plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this busy professional 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 2,000 kcal/day, the Morrisons shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
