Morrisons Batch-Friendly Weekly Gym Beginner Plan — 1,800 kcal
New to structured gym nutrition. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built around Morrisons's Savers for an estimated £40–65/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person120g protein · 224g carbs per person
Breakfast446 kcal · 13g protein · 71g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries.
Recipe
Ingredients
80g rolled oats
275ml oat milk
80g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats and oat 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 frozen mixed berries.
Lunch500 kcal · 36g protein · 57g carbs · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes.
Recipe
Ingredients
¾ of a standard tin of sardines, drained
80g wholemeal pasta (dry weight)
10 cherry tomatoes
1 generous handful baby spinach (about 40g)
1 tbsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain and cool slightly.
Drain sardines.
Rinse baby spinach, then slice or chop cherry tomatoes.
Arrange sardines, the cooked wholemeal pasta, cherry tomatoes and baby spinach in a bowl and finish with lemon juice.
Dinner583 kcal · 46g protein · 65g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple.
Recipe
Ingredients
200g pork tenderloin
1 medium sweet potato
1 apple
1 tsp rosemary
1 tbsp olive oil
2 garlic cloves
Method
Heat the oven to 200°C (180°C fan).
Cut the sweet potato into chunks and the apple into wedges, toss with the olive oil, crushed garlic and rosemary, and roast for 25-30 minutes.
Meanwhile, brown the pork tenderloin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the sweet potato and apple.
Snack273 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach.
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.
Estimated cost: £40–65/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 46 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Oat Porridge with Berries for quick breakfasts.
Cook and portion 3 portions of Sardine and Wholemeal Pasta Salad and 2 portions of Cannellini Bean and Tomato Soup.
Batch cook Pork Tenderloin with Apple and Sweet Potato and Tuna and Sweetcorn Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Pea Protein Green Smoothie, Light Mozzarella and Tomato, Mixed Nuts and Dried Fruit, Apple and Peanut Butter, and Low-Fat Greek Yogurt with Berries.
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.
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)
Switch to Morrisons's value range across the board rather than mid-tier lines
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 gym beginner plan cost per week?
This plan is designed for Morrisons and is estimated at £40–65 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 118g 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 gym beginner plan?
Plenty of gym beginner 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 gym beginner 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.
