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 Tinned & Frozen Cheap High-Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 140g 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
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal140g protein185g carbs53g fat21g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person160g protein · 183g carbs per person
Breakfast539 kcal · 36g protein · 56g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 539 kcal, 36g protein, 56g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 50g light cream cheese
- 100g smoked salmon
- 5 cucumber slices
- 1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch469 kcal · 37g protein · 42g carbs · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado, wholemeal tortilla. Ready in 5 min — 469 kcal, 37g protein, 42g carbs.
Recipe
Ingredients
- 125g turkey breast slices
- ¾ avocado
- 1 wholemeal tortilla
- 1 generous handful baby spinach (about 40g)
- 1¼ tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice turkey breast slices, avocado and mustard.
- Layer turkey breast slices, avocado, baby spinach and mustard evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner671 kcal · 66g protein · 77g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 671 kcal, 66g protein, 77g carbs.
Recipe
Ingredients
- 225g chicken breast
- 3 carrot
- 3 celery stalks
- 1¼ onions
- 900ml chicken stock
- 1 wholemeal roll
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop carrot, celery and onions and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add chicken stock and wholemeal roll and warm through, then taste and serve.
Snack121 kcal · 21g protein · 8g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 121 kcal, 21g protein, 8g carbs.
Recipe
Ingredients
- 200g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
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 76 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 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
1800 kcal - 160g protein, 183g carbs, 46g fat, 26g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (539 kcal, 36g protein, 56g carbs, 17g fat, 6g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (469 kcal, 37g protein, 42g carbs, 20g fat, 8g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (671 kcal, 66g protein, 77g carbs, 9g fat, 12g fibre per person)
- Snack: Skyr High-Protein Yogurt (121 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
Tuesday
1799 kcal - 135g protein, 184g carbs, 58g fat, 15g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (429 kcal, 29g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (402 kcal, 43g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Tofu Pad Thai (764 kcal, 49g protein, 82g carbs, 28g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (204 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Wednesday
1801 kcal - 146g protein, 222g carbs, 32g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (413 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (393 kcal, 44g protein, 50g carbs, 3g fat, 5g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (697 kcal, 55g protein, 83g carbs, 13g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Thursday
1798 kcal - 125g protein, 158g carbs, 71g fat, 19g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (342 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (515 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (699 kcal, 44g protein, 54g carbs, 34g fat, 8g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
Friday
1799 kcal - 148g protein, 202g carbs, 41g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Chicken and Orzo Soup (506 kcal, 45g protein, 69g carbs, 5g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Sliced Cooked Chicken Breast (183 kcal, 34g protein, 0g carbs, 4g fat, 0g fibre per person)
Saturday
1797 kcal - 133g protein, 181g carbs, 59g fat, 27g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (540 kcal, 34g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (447 kcal, 31g protein, 45g carbs, 12g fat, 8g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (671 kcal, 57g protein, 94g carbs, 12g fat, 14g fibre per person)
- Snack: Lean Beef Jerky (139 kcal, 11g protein, 12g carbs, 4g fat, 1g fibre per person)
Sunday
1796 kcal - 135g protein, 164g carbs, 66g fat, 15g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (482 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (482 kcal, 42g protein, 56g carbs, 9g fat, 5g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (729 kcal, 46g protein, 80g carbs, 25g fat, 6g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (103 kcal, 17g protein, 2g carbs, 4g fat, 0g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 490g
- Turkey breast slices 130g
- Chicken breast 800g
- Firm tofu 550g
- Tinned tuna in spring water 250g
- Lean beef strips 190g
- Salmon fillet 160g
- Beef tomato 1
- Smoked mackerel fillet 140g
- Eggs 4
- Chicken thighs 190g
- Tinned chickpeas 90g
- Lean beef jerky 35g
- King prawns 95g
Carbs & Grains
- Wholemeal 3 tortillas
- Wholemeal 2 rolls
- Rice noodles 85g
- Rice 3 cakes
- Baking potato 190g
- Brown rice 310g
- Rolled oats 40g
- Wholewheat noodles 70g
- Wholemeal pasta 80g
- Orzo pasta 60g
- Wholemeal bread 4 slices
- Quinoa 70g
- Wholemeal couscous 70g
Vegetables
- Cucumber 1 (251g required)
- Avocado 1
- Baby spinach 130g
- Carrot 4
- Celery 5 stalks
- Onion 4
- Romaine lettuce 95g
- Spring onion 7
- Broccoli 280g
- Mixed leaves 55g
- Tinned tomatoes 1 x 400g tin (327g required)
- Edamame beans 65g
Dairy & Eggs
- Light cream cheese 210g
- Skyr 290g
- Parmesan 10g
- Cottage cheese 110g
- Low-fat Greek yogurt 30g
- Semi-skimmed milk 1 x 1L carton (94ml required)
- Light mozzarella 90g
- Butter 8g
- Coconut milk light 1 x 400ml tin (156ml required)
Fruit
- Banana 1
Herbs & Spices
- Garlic 8 cloves
- Ginger 2 tsp
- Basil, optional to taste
- Parsley, optional to taste
- Dill 1 tsp
Condiments & Oils
- Mustard 1.5 tsp
- Chicken stock 1.5L
- Light Caesar dressing 20g
- Tamari 2.25 tbsp
- Soy sauce 4.5 tbsp
- Olive oil 2.75 tsp
- Teriyaki sauce 40g
- Sesame oil 1 tsp
- Curry paste 23g
- Light mayo 12g
Extras
- Wholemeal bagel 5
- Lemon juice 2.25 tbsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 20g
- Sweetcorn 60g
- stir-fry veg 190g
- Lemon juice, optional to taste x3
- Balsamic glaze 1 tsp
- Sesame seeds 1 tsp
- Ras el hanout 1.75 tsp
- Lemon 1
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 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 140g 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 ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 Minimal (under 10 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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