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 Cook-Once Weekly Cheap High Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 129g of protein, built around Morrisons's Savers for roughly £30–40/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
1,795 kcal129g protein210g carbs48g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person123g protein · 230g carbs per person
Breakfast508 kcal · 32g protein · 63g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 508 kcal, 32g protein, 63g carbs.
Recipe
Ingredients
- 70g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 90g low-fat yogurt
- 50g 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.
Lunch488 kcal · 30g protein · 81g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 488 kcal, 30g protein, 81g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 450ml vegetable stock
- 1 tsp cumin
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, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner567 kcal · 45g protein · 64g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 567 kcal, 45g protein, 64g carbs.
Recipe
Ingredients
- 175g pork tenderloin
- 1 medium sweet potato
- 1 apple
- 1 tsp rosemary
- 1 tbsp olive oil
- 2 garlic cloves
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Add garlic and apple and cook until tender.
- Serve the medium sweet potato with pork tenderloin, apple, garlic, olive oil and rosemary, then season to taste.
Snack238 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 238 kcal, 16g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream 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.
0 of 41 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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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 Lentil and Roasted Vegetable Soup.
- Batch cook Pork Tenderloin with Apple and Sweet Potato and Roast Chicken Breast with Potatoes and Greens as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Smoked Salmon with Cream Cheese Crackers.
- 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.
Printable meal plan PDF
Morrisons Cook-Once Weekly 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
1801 kcal - 123g protein, 230g carbs, 44g fat, 40g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (567 kcal, 45g protein, 64g carbs, 18g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (238 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
1779 kcal - 126g protein, 220g carbs, 43g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (631 kcal, 53g protein, 68g carbs, 18g fat, 11g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (221 kcal, 15g protein, 20g carbs, 8g fat, 4g fibre per person)
Wednesday
1801 kcal - 123g protein, 230g carbs, 44g fat, 40g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (567 kcal, 45g protein, 64g carbs, 18g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (238 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Thursday
1779 kcal - 126g protein, 220g carbs, 43g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (631 kcal, 53g protein, 68g carbs, 18g fat, 11g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (221 kcal, 15g protein, 20g carbs, 8g fat, 4g fibre per person)
Friday
1801 kcal - 123g protein, 230g carbs, 44g fat, 40g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (567 kcal, 45g protein, 64g carbs, 18g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (238 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Saturday
1799 kcal - 142g protein, 166g carbs, 62g fat, 41g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (766 kcal, 56g protein, 86g carbs, 20g fat, 20g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (162 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Sunday
1803 kcal - 140g protein, 173g carbs, 59g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (467 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (330 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (741 kcal, 58g protein, 73g carbs, 22g fat, 17g fibre per person)
- Snack: Mini Protein Overnight Oats (265 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Green lentils 450g
- Pork tenderloin 575g
- Smoked salmon 270g
- Chicken breast 390g
- Whey protein powder 45g
- Turkey 4 sausages
- Red lentils 170g
Carbs & Grains
- Wholemeal flour 450g
- White potatoes 440g
- Rolled oats 35g
Vegetables
- Courgette 7
- Red pepper 7
- Onion 8
- Sweet potato 575g
- Carrot 270g
- Broccoli 270g
- Mixed leaves 110g
- Tinned tomatoes 2 x 400g tins (683g required)
- Celery 2 stalks
- edamame beans 140g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (757ml required)
- Low-fat yogurt 450g
- Light cream cheese 140g
- Oat milk 1 x 1L carton (170ml required)
- Low-fat Greek yogurt 170g
- Skyr 85g
Fruit
- Blueberries 230g
- Apple 3
- berries 110g
- Banana 1
Herbs & Spices
- Cumin 1.75 tbsp
- Rosemary 2.75 tsp
- Garlic 13 cloves
- Paprika 1 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2247ml required)
- Olive oil 5 tbsp
Extras
- Rye 14 crackers
- Sea salt, optional to taste
- Lean lamb shoulder 170g
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
- 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 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 129g 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 cheap high protein plan?
Plenty of cheap high protein plans share the same 1,800 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 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?
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.
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