Morrisons High-Protein Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 136g of protein, built around Morrisons's Savers for an estimated £65–90/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans.
Recipe
Ingredients
- 3 back bacon rashers
- 3 eggs
- 125g reduced-sugar baked beans
- 100g mushrooms
- 1 slice of wholemeal bread
- olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook back bacon rashers in a non-stick pan until browned and cooked through.
- Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
- Cook the eggs to your liking and toast wholemeal bread.
- Serve everything together while hot.
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn.
Recipe
Ingredients
- 250g baking potato
- 1½ standard tins of tuna, drained
- 80g sweetcorn
- 40g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans.
Recipe
Ingredients
- 250g cod fillet
- 325g new potatoes
- 200g green beans
- 1¼ lemons
- 1¼ tsp olive oil
- parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Boil the new potatoes in lightly salted water for 15-20 minutes, until tender.
- Meanwhile, put the cod fillet in a small baking dish, drizzle with the olive oil and a squeeze of lemon, and bake for 12-15 minutes, until it flakes easily.
- Cook the green beans in boiling water for 4-5 minutes, then drain.
- Serve with the parsley scattered over and the rest of the lemon in wedges.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 3 celery sticks
- 1¼ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Squeeze the grated cucumber in a clean tea towel to remove the excess water.
- Crush or finely grate the garlic, then stir it into the low-fat Greek yogurt with the cucumber and dill. Season to taste.
- Cut the carrot and celery sticks into batons and serve them with the tzatziki for dipping.
Weekly Shopping List
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Estimated cost: £65–90/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £65–90/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. |
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
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 student plan cost per week?
This plan is designed for Morrisons and is estimated at £65–90 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 136g 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 student plan?
Plenty of cheap student 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 student 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.
Feedback
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