What this plan is for
A Morrisons cheap high protein plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Cheap High Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 158g 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
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
1,796 kcal158g protein190g carbs43g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1804 kcal per person166g protein · 171g carbs per person
Breakfast499 kcal · 46g protein · 45g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 499 kcal, 46g protein, 45g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch398 kcal · 39g protein · 36g carbs · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 398 kcal, 39g protein, 36g carbs.
Recipe
Ingredients
- 125g chicken tikka
- 1 wholemeal tortilla
- 1 tbsp plus 2 tsp mint yogurt sauce
- 1 generous handful lettuce (about 40g)
- 50g cucumber
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice chicken tikka and cucumber.
- Layer chicken tikka, mint yogurt sauce, lettuce and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner649 kcal · 58g protein · 81g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 649 kcal, 58g protein, 81g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 90g wholemeal pasta (dry weight)
- 90g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. 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, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack258 kcal · 23g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 258 kcal, 23g protein, 9g carbs.
Recipe
Ingredients
- 90g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Cheap High Protein 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
1804 kcal - 166g protein, 171g carbs, 48g fat, 22g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (398 kcal, 39g protein, 36g carbs, 12g fat, 2g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (649 kcal, 58g protein, 81g carbs, 10g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (258 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Tuesday
1773 kcal - 147g protein, 181g carbs, 49g fat, 31g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (511 kcal, 44g protein, 63g carbs, 9g fat, 6g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (692 kcal, 51g protein, 76g carbs, 19g fat, 18g fibre per person)
- Snack: Hard-Boiled Eggs (124 kcal, 11g protein, 1g carbs, 8g fat, 0g fibre per person)
Wednesday
1793 kcal - 153g protein, 199g carbs, 40g fat, 39g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (515 kcal, 48g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (497 kcal, 36g protein, 56g carbs, 12g fat, 9g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (572 kcal, 49g protein, 67g carbs, 10g fat, 16g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Thursday
1800 kcal - 134g protein, 181g carbs, 58g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (439 kcal, 41g protein, 40g carbs, 13g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (507 kcal, 34g protein, 49g carbs, 17g fat, 10g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (740 kcal, 47g protein, 81g carbs, 25g fat, 6g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (114 kcal, 12g protein, 11g carbs, 3g fat, 2g fibre per person)
Friday
1799 kcal - 164g protein, 207g carbs, 34g fat, 26g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (514 kcal, 47g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (388 kcal, 43g protein, 49g carbs, 3g fat, 5g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (688 kcal, 54g protein, 82g carbs, 13g fat, 7g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Saturday
1800 kcal - 173g protein, 219g carbs, 24g fat, 20g fibre- Breakfast: Greek Yogurt with Mixed Berries (245 kcal, 24g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Chicken and Orzo Soup (636 kcal, 57g protein, 86g carbs, 6g fat, 9g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (751 kcal, 74g protein, 89g carbs, 9g fat, 6g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (168 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Sunday
1800 kcal - 166g protein, 175g carbs, 48g fat, 26g fibre- Breakfast: Greek Yogurt with Mixed Berries (223 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (643 kcal, 52g protein, 78g carbs, 10g fat, 5g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (723 kcal, 52g protein, 72g carbs, 28g fat, 18g fibre per person)
- Snack: Sliced Cooked Chicken Breast (211 kcal, 40g protein, 0g carbs, 5g fat, 0g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 10
- Chicken tikka 140g
- Tinned tuna in spring water 270g
- Beef tomato 1
- Chicken breast 625g
- Turkey 4 sausages
- Red lentils 85g
- Tinned sardines 120g
- Turkey mince lean 380g
- Turkey breast slices 150g
- Green lentils 80g
- Lean beef strips 190g
- Tuna steak 240g
- Pork loin 220g
Carbs & Grains
- Wholemeal flour 220g
- Wholemeal 1 tortilla
- Wholemeal pasta 170g
- Brown rice 490g
- Baking potato 190g
- Orzo pasta 70g
Vegetables
- Lettuce 40g
- Cucumber 1 (92g required)
- Tinned tomatoes 3 x 400g tins (849g required)
- Broccoli 170g
- Onion 4
- Celery 4 stalks
- Cherry tomatoes 1 x 300g pack (157g required)
- Baby spinach 40g
- Mixed peppers 575g
- Carrot 240g
- Asparagus 180g
- peas 85g
- Parsnip 160g
- Sweet potato 160g
Dairy & Eggs
- Oat milk 1 x 1L carton (437ml required)
- Low-fat Greek yogurt 1.25kg
- Mint yogurt sauce 30g
- Light mozzarella 90g
- Halloumi 65g
- Coconut milk light 1 x 400ml tin (158ml required)
Fruit
- berries 270g
- Pomegranate seeds 24g
- mixed berries 380g
Herbs & Spices
- Basil, optional to taste
- Garlic 10 cloves
- Paprika 1 tsp
- Ginger 1 tsp
- Parsley, optional to taste
- Rosemary 1.25 tsp
Condiments & Oils
- Soy sauce 4 tbsp
- Olive oil 1.75 tbsp
- Mustard 2 tsp
- Lemon dressing 12g
- Curry paste 24g
- Honey 2.25 tsp
- Chicken stock 825ml
Extras
- Sweetcorn 150g
- Reduced-fat cheddar 30g
- Balsamic glaze 1 tsp
- Lemon juice 1 tbsp
- Rye 8 crackers
- stir-fry veg 190g
- Lemon juice, optional to taste
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 cheap high protein 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 158g 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 cheap high protein plan?
Plenty of cheap high protein 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 cheap high protein 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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