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 Very Cheap Batch Cook Cheap Student Plan - 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 126g of protein, built around Morrisons's Savers for roughly £20–30/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 Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,800 kcal126g protein212g carbs51g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person127g protein · 191g carbs per person
Breakfast428 kcal · 10g protein · 51g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 428 kcal, 10g protein, 51g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch465 kcal · 39g protein · 41g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 465 kcal, 39g protein, 41g carbs.
Recipe
Ingredients
- 150g pork tenderloin
- 1 medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- 1 tbsp olive oil
- 1 tsp mixed herbs
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. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner646 kcal · 54g protein · 69g carbs · 40 min
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 646 kcal, 54g protein, 69g carbs.
Recipe
Ingredients
- 200g chicken breast
- 225g white potatoes
- 2 medium carrots
- ½ small head of broccoli (about 125g)
- 1 tbsp olive oil
- 3 garlic cloves
Method
- Heat the oven to 200°C (180°C fan).
- Cut white potatoes, medium carrots and small head of broccoli into even pieces, spread on a roasting tray and roast for 25-30 minutes, turning once, until tender and lightly browned.
- Roast the chicken breast until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with olive oil and garlic, then season to taste.
Snack262 kcal · 24g protein · 30g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 262 kcal, 24g protein, 30g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 44 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 12 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| 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 Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Roast Chicken Breast with Potatoes and Greens and Tuna and Sweet Potato Fishcakes with Salad as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Pea Protein Green Smoothie.
- 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 Very Cheap Batch Cook 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
1801 kcal - 127g protein, 191g carbs, 60g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (465 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (646 kcal, 54g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Pea Protein Green Smoothie (262 kcal, 24g protein, 30g carbs, 5g fat, 5g fibre per person)
Tuesday
1800 kcal - 136g protein, 190g carbs, 58g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (498 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (542 kcal, 46g protein, 48g carbs, 21g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (465 kcal, 51g protein, 49g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (295 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Wednesday
1801 kcal - 127g protein, 191g carbs, 60g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (465 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (646 kcal, 54g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Pea Protein Green Smoothie (262 kcal, 24g protein, 30g carbs, 5g fat, 5g fibre per person)
Thursday
1800 kcal - 136g protein, 190g carbs, 58g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (498 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (542 kcal, 46g protein, 48g carbs, 21g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (465 kcal, 51g protein, 49g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (295 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Friday
1801 kcal - 127g protein, 191g carbs, 60g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (465 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (646 kcal, 54g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Pea Protein Green Smoothie (262 kcal, 24g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1798 kcal - 102g protein, 273g carbs, 33g fat, 38g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (359 kcal, 15g protein, 60g carbs, 7g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (505 kcal, 29g protein, 87g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (656 kcal, 40g protein, 84g carbs, 19g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (278 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Sunday
1800 kcal - 124g protein, 255g carbs, 28g fat, 42g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (409 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (603 kcal, 33g protein, 104g carbs, 3g fat, 18g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (650 kcal, 59g protein, 68g carbs, 15g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (138 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 850g
- Chicken breast 775g
- Pea protein powder 150g
- Tinned tuna 300g
- Egg 2
- Red lentils 190g
- Firm tofu 180g
Carbs & Grains
- Quinoa 290g
- White potatoes 675g
- Rolled oats 150g
- Wholemeal 2 rolls
- Brown rice 80g
- Wholemeal pasta 90g
Vegetables
- Parsnip 470g
- Carrot 975g
- Sweet potato 900g
- Broccoli 575g
- Spinach 150g
- Spring onion 6
- Mixed leaves 130g
- Onion 2
- Celery 4 stalks
- Mushrooms 200g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (943ml required)
- Oat milk 2 x 1L cartons (1177ml required)
- Semi-skimmed milk 1 x 1L carton (360ml required)
- Low-fat natural yogurt 150g
- Skyr 90g
- Low-fat crème fraîche 50g
- Low-fat Greek yogurt 150g
Fruit
- Mango chunks 380g
- Banana 3
- Apple 2
- mixed berries 80g
Herbs & Spices
- Cinnamon 1.25 tbsp
- Mixed herbs 1.75 tbsp
- Garlic 11 cloves
- Thyme 1 tsp
Condiments & Oils
- Olive oil 7.5 tbsp
- Lemon dressing 30g
- Vegetable stock 2 cubes (makes 1L; 911ml required)
- Teriyaki sauce 35g
Extras
- Maple syrup 1.75 tbsp
- Sesame seeds 1 tsp
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 student plan cost per week?
This plan is designed for Morrisons and typically costs £20–30 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 126g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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.
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.