What this plan is for
A Morrisons cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Higher-Protein Weekly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 121g 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 Student
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal121g protein210g carbs55g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person116g protein · 303g carbs per person
Breakfast335 kcal · 14g protein · 64g carbs · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 335 kcal, 14g protein, 64g carbs.
Recipe
Ingredients
- 50g bran flakes
- 225ml semi-skimmed milk
- 90g frozen mixed berries
- 1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put bran flakes and semi-skimmed milk in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch557 kcal · 47g protein · 77g carbs · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 557 kcal, 47g protein, 77g carbs.
Recipe
Ingredients
- 200g king prawns
- 90g brown rice (dry weight)
- 4 garlic cloves
- lemon juice, to taste
- 2 generous handfuls baby spinach (about 70g)
- 1¼ tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange king prawns, brown rice (dry weight), lemon juice, to taste and baby spinach in a bowl and finish with olive oil.
Dinner656 kcal · 31g protein · 127g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 656 kcal, 31g protein, 127g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 2 medium sweet potatoes
- 1¼ standard tins of tomatoes
- 4 generous handfuls spinach (about 125g)
- 1¼ tsp cumin
- 1¼ tsp paprika
Method
- Peel and chop medium sweet potatoes and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potatoes and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack252 kcal · 24g protein · 35g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 252 kcal, 24g protein, 35g carbs.
Recipe
Ingredients
- 100g turkey breast slices
- 5 rye crackers
- 1¼ tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and mustard as needed.
- Top rye crackers with turkey breast slices and mustard 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 72 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
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.
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 Higher-Protein Weekly Cheap Student 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 - 116g protein, 303g carbs, 27g fat, 47g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (335 kcal, 14g protein, 64g carbs, 5g fat, 9g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (557 kcal, 47g protein, 77g carbs, 9g fat, 3g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (656 kcal, 31g protein, 127g carbs, 10g fat, 28g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (252 kcal, 24g protein, 35g carbs, 3g fat, 7g fibre per person)
Tuesday
1798 kcal - 91g protein, 197g carbs, 72g fat, 30g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (240 kcal, 10g protein, 46g carbs, 4g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (524 kcal, 35g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (851 kcal, 43g protein, 86g carbs, 38g fat, 12g fibre per person)
- Snack: Walnuts and Dried Blueberries (183 kcal, 3g protein, 14g carbs, 13g fat, 2g fibre per person)
Wednesday
1801 kcal - 111g protein, 232g carbs, 49g fat, 34g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (282 kcal, 12g protein, 54g carbs, 5g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (590 kcal, 52g protein, 69g carbs, 11g fat, 6g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (495 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (434 kcal, 15g protein, 51g carbs, 19g fat, 8g fibre per person)
Thursday
1799 kcal - 111g protein, 240g carbs, 42g fat, 31g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (280 kcal, 12g protein, 54g carbs, 4g fat, 7g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (495 kcal, 35g protein, 49g carbs, 13g fat, 9g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (724 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Mini Protein Overnight Oats (300 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 133g protein, 195g carbs, 59g fat, 28g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (286 kcal, 12g protein, 55g carbs, 5g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (444 kcal, 45g protein, 47g carbs, 10g fat, 6g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (789 kcal, 50g protein, 61g carbs, 38g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (281 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Saturday
1799 kcal - 151g protein, 148g carbs, 64g fat, 24g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (346 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (670 kcal, 55g protein, 62g carbs, 19g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (644 kcal, 43g protein, 40g carbs, 34g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (139 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Sunday
1799 kcal - 135g protein, 157g carbs, 71g fat, 28g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (420 kcal, 35g protein, 52g carbs, 7g fat, 7g fibre per person)
- Lunch: King Prawn and Avocado Salad (345 kcal, 40g protein, 12g carbs, 17g fat, 10g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (752 kcal, 53g protein, 58g carbs, 34g fat, 5g fibre per person)
- Snack: Banana and Almonds (282 kcal, 7g protein, 35g carbs, 13g fat, 6g fibre per person)
Weekly shopping list
Protein
- King prawns 550g
- Tinned chickpeas 320g
- Turkey breast slices 95g
- Green lentils 85g
- Firm tofu 360g
- Tinned tuna in spring water 140g
- Eggs 6
- Smoked salmon 95g
- Chicken breast 350g
- Salmon fillet 180g
- Pea protein powder 30g
- Mackerel fillet 240g
Carbs & Grains
- Brown rice 320g
- Wholemeal bread 2 slices
- Rolled oats 90g
- Quinoa 80g
- Wholemeal pasta 180g
- Low-sugar granola 95g
- Wholemeal 1 roll
- New potatoes 330g
Vegetables
- Baby spinach 230g
- Sweet potato 480g
- Tinned tomatoes 2 x 400g tins (458g required)
- Spinach 210g
- Cucumber 1 (199g required)
- mixed veg 170g
- Edamame beans 80g
- Spring onion 8
- Mixed leaves 160g
- Broccoli 200g
- Cherry tomatoes 2 x 300g packs (463g required)
- Romaine lettuce 45g
- Avocado 1
- Watercress 55g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1066ml required)
- Halloumi 65g
- Tinned coconut milk light 1 x 400ml tin (164ml required)
- Skyr 575g
- Oat milk 1 x 1L carton (243ml required)
- Parmesan 11g
- Reduced-fat feta 65g
Fruit
- mixed berries 390g
- Pomegranate seeds 25g
- Dried blueberries 16g
- Banana 3
- berries 190g
Herbs & Spices
- Garlic 6 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Dill 1 tsp
- Garlic powder 1 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Honey 2.75 tbsp
- Olive oil 2 tbsp
- Mustard 1.25 tsp
- Lemon dressing 35g
- Curry paste 25g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Peanut butter 30g
- Teriyaki sauce 40g
- Green pesto 30g
- Light mayo 16g
- Mustard dressing 30g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Bran Flakes 220g
- Lemon juice, optional to taste x5
- Rye 5 crackers
- Walnuts 20g
- Chia seeds 5g
- Sesame seeds 1 tsp
- Almonds 30g
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 student 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 121g 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 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
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.