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A Morrisons gym beginner plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Batch-Friendly Weekly Gym Beginner Plan — 1,800 kcal
Free printable UK gym beginner meal plan for Morrisons: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Morrisons Batch-Friendly Weekly Gym Beginner Plan — 1,800 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
1800 kcal per person108g protein · 211g carbs per person
Breakfast446 kcal · 10g protein · 54g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 446 kcal, 10g protein, 54g carbs.
Recipe
- Prepare the ingredients: Quinoa 55g, Coconut milk light 185ml, Mango chunks 75g, Cinnamon 0.5 tsp, Maple syrup 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch703 kcal · 38g protein · 74g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 703 kcal, 38g protein, 74g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 165g, Brown rice 75g dry, Roasted mixed veg 140g, Tahini 20g, Lemon juice, Sesame seeds 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner513 kcal · 54g protein · 64g carbs · 25 min
Baked Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 513 kcal, 54g protein, 64g carbs.
Recipe
- Prep the listed ingredients: Cod fillet 185g, Tinned chickpeas 185g, Tinned tomatoes 370g, Onion 1, Garlic 3 cloves, Paprika 1 tsp, Parsley fresh.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack138 kcal · 6g protein · 19g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 138 kcal, 6g protein, 19g carbs.
Recipe
- Lay out the ingredients: Carrot 2, Hummus 55g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Firm tofu 775g
- Cod fillet 550g
- Tinned chickpeas 650g
- Chicken breast 320g
- Eggs 4
- Tinned tuna in spring water 240g
- Turkey sausages 3
- Red lentils 80g
- Chicken thighs 185g
Carbs & Grains
- Quinoa 270g
- Brown rice 490g dry
- Wholemeal pasta 140g dry
- Wholemeal flour 85g
- Wholemeal couscous 70g dry
Vegetables
- Roasted mixed veg 650g
- Tinned tomatoes 1600g
- Onion 5
- Carrot 10
- Broccoli 320g
- Edamame beans 135g
- Spring onion 4
- Celery 2 stalks
Dairy & Eggs
- Coconut milk light 875ml
- Reduced-fat crème fraîche 130g
- Oat milk 165ml
- Low-fat Greek yogurt 300g
Fruit
- Mango chunks 360g
- Raisins 15g
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 13 cloves
- Paprika 3.75 tsp
- Parsley fresh x3
Condiments & Oils
- Tahini 90g
- Hummus 270g
- Soy sauce 1.5 tbsp
- Sesame oil 1.5 tsp
Extras
- Maple syrup 4.5 tsp
- Lemon juice x5
- Sesame seeds 4.5 tsp
- Reduced-fat cheddar 50g
- Whey protein powder 40g
- Frozen berries 95g
- Mixed nuts 25g
- Ras el hanout 1.75 tsp
- Lemon 1
- Frozen mixed berries 70g
SupermarketMorrisons
Cooking for1 person
Cook amount1 portions
Calorie target~1800 kcal/day per person
Weekly budget£40–55 total
Prep difficultyBatch cook (prep on Sunday)
Best forNew to structured gym nutrition
DietAll diets
Estimated Daily Macros Per Person
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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| 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 Baked Tofu and Tahini Buddha Bowl.
- Batch cook Baked Cod and Chickpea Stew and Chicken, Broccoli and Wholemeal Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Carrot Sticks with Hummus.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Morrisons Batch-Friendly Weekly Gym Beginner 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 - 108g protein, 211g carbs, 60g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (446 kcal, 10g protein, 54g carbs, 19g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (703 kcal, 38g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (513 kcal, 54g protein, 64g carbs, 7g fat, 17g fibre per person)
- Snack: Carrot Sticks with Hummus (138 kcal, 6g protein, 19g carbs, 6g fat, 6g fibre per person)
Tuesday
1800 kcal - 106g protein, 190g carbs, 67g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (388 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 64g carbs, 24g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (680 kcal, 59g protein, 62g carbs, 21g fat, 10g fibre per person)
- Snack: Carrot Sticks with Hummus (120 kcal, 5g protein, 17g carbs, 5g fat, 6g fibre per person)
Wednesday
1800 kcal - 108g protein, 211g carbs, 60g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (446 kcal, 10g protein, 54g carbs, 19g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (703 kcal, 38g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (513 kcal, 54g protein, 64g carbs, 7g fat, 17g fibre per person)
- Snack: Carrot Sticks with Hummus (138 kcal, 6g protein, 19g carbs, 6g fat, 6g fibre per person)
Thursday
1800 kcal - 106g protein, 190g carbs, 67g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (388 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 64g carbs, 24g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (680 kcal, 59g protein, 62g carbs, 21g fat, 10g fibre per person)
- Snack: Carrot Sticks with Hummus (120 kcal, 5g protein, 17g carbs, 5g fat, 6g fibre per person)
Friday
1800 kcal - 108g protein, 211g carbs, 60g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (446 kcal, 10g protein, 54g carbs, 19g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (703 kcal, 38g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (513 kcal, 54g protein, 64g carbs, 7g fat, 17g fibre per person)
- Snack: Carrot Sticks with Hummus (138 kcal, 6g protein, 19g carbs, 6g fat, 6g fibre per person)
Saturday
1800 kcal - 140g protein, 187g carbs, 53g fat, 31g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (445 kcal, 41g protein, 40g carbs, 13g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (485 kcal, 43g protein, 57g carbs, 9g fat, 6g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (680 kcal, 50g protein, 75g carbs, 18g fat, 17g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (190 kcal, 6g protein, 15g carbs, 13g fat, 2g fibre per person)
Sunday
1800 kcal - 161g protein, 212g carbs, 38g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (478 kcal, 44g protein, 43g carbs, 14g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (522 kcal, 46g protein, 61g carbs, 9g fat, 6g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (677 kcal, 57g protein, 96g carbs, 12g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (123 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 775g
- Cod fillet 550g
- Tinned chickpeas 650g
- Chicken breast 320g
- Eggs 4
- Tinned tuna in spring water 240g
- Turkey sausages 3
- Red lentils 80g
- Chicken thighs 185g
Carbs & Grains
- Quinoa 270g
- Brown rice 490g dry
- Wholemeal pasta 140g dry
- Wholemeal flour 85g
- Wholemeal couscous 70g dry
Vegetables
- Roasted mixed veg 650g
- Tinned tomatoes 1600g
- Onion 5
- Carrot 10
- Broccoli 320g
- Edamame beans 135g
- Spring onion 4
- Celery 2 stalks
Dairy & Eggs
- Coconut milk light 875ml
- Reduced-fat crème fraîche 130g
- Oat milk 165ml
- Low-fat Greek yogurt 300g
Fruit
- Mango chunks 360g
- Raisins 15g
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 13 cloves
- Paprika 3.75 tsp
- Parsley fresh x3
Condiments & Oils
- Tahini 90g
- Hummus 270g
- Soy sauce 1.5 tbsp
- Sesame oil 1.5 tsp
Extras
- Maple syrup 4.5 tsp
- Lemon juice x5
- Sesame seeds 4.5 tsp
- Reduced-fat cheddar 50g
- Whey protein powder 40g
- Frozen berries 95g
- Mixed nuts 25g
- Ras el hanout 1.75 tsp
- Lemon 1
- Frozen mixed berries 70g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 typically costs £40–55 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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