What this plan is for
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 Simple Gym Beginner Plan — 1,800 kcal
New to structured gym nutrition. This 7-day plan targets 1,800 kcal/day and averages 108g of protein, built around Morrisons's Savers for roughly £40–55/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
GoalGym Beginner
Weekly cost£40–55 estimate
Daily average across the 7 days
1,800 kcal108g protein212g carbs55g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person103g protein · 258g carbs per person
Breakfast392 kcal · 12g protein · 58g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 392 kcal, 12g protein, 58g carbs.
Recipe
Ingredients
- 60g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 80g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch569 kcal · 25g protein · 105g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 569 kcal, 25g protein, 105g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- ½ of a standard tin of tomatoes
- 80g brown rice (dry weight)
- 1¾ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner688 kcal · 54g protein · 82g carbs · 20 min
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 688 kcal, 54g protein, 82g carbs.
Recipe
Ingredients
- 175g lean beef strips
- 80g brown rice (dry weight)
- 175g frozen stir-fry veg
- 1¾ tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the lean beef strips for 3-4 minutes, until browned and cooked through.
- Add frozen stir-fry veg and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
Snack152 kcal · 12g protein · 13g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 152 kcal, 12g protein, 13g carbs.
Recipe
Ingredients
- 25g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
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.
0 of 66 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Simple 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
1801 kcal - 103g protein, 258g carbs, 34g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (392 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (569 kcal, 25g protein, 105g carbs, 7g fat, 17g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (688 kcal, 54g protein, 82g carbs, 13g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (152 kcal, 12g protein, 13g carbs, 4g fat, 1g fibre per person)
Tuesday
1801 kcal - 126g protein, 202g carbs, 49g fat, 36g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (350 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (568 kcal, 43g protein, 62g carbs, 14g fat, 5g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (763 kcal, 60g protein, 76g carbs, 23g fat, 18g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (120 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
Wednesday
1797 kcal - 75g protein, 225g carbs, 64g fat, 39g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (316 kcal, 9g protein, 47g carbs, 8g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (493 kcal, 19g protein, 53g carbs, 21g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (864 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Hard-Boiled Eggs (124 kcal, 11g protein, 1g carbs, 8g fat, 0g fibre per person)
Thursday
1799 kcal - 102g protein, 186g carbs, 68g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (467 kcal, 14g protein, 70g carbs, 11g fat, 15g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (366 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (766 kcal, 35g protein, 75g carbs, 35g fat, 12g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (200 kcal, 22g protein, 7g carbs, 8g fat, 2g fibre per person)
Friday
1801 kcal - 107g protein, 234g carbs, 50g fat, 39g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (441 kcal, 13g protein, 66g carbs, 11g fat, 14g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (589 kcal, 31g protein, 82g carbs, 15g fat, 9g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (638 kcal, 51g protein, 70g carbs, 21g fat, 11g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (133 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Saturday
1801 kcal - 146g protein, 152g carbs, 67g fat, 29g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (429 kcal, 25g protein, 39g carbs, 19g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (503 kcal, 43g protein, 56g carbs, 12g fat, 8g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (692 kcal, 58g protein, 48g carbs, 29g fat, 15g fibre per person)
- Snack: Cottage Cheese with Cucumber (177 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
1798 kcal - 99g protein, 227g carbs, 53g fat, 24g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (439 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (746 kcal, 33g protein, 127g carbs, 10g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (176 kcal, 17g protein, 20g carbs, 4g fat, 2g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 490g
- Lean beef strips 525g
- Lean beef jerky 40g
- Red lentils 85g
- Eggs 10
- Turkey breast slices 120g
- Smoked salmon 90g
- Silken tofu 160g
- Pork tenderloin 210g
- Lean lamb mince 220g
Carbs & Grains
- Rolled oats 290g
- Brown rice 550g
- Wholemeal 1 tortilla
- Wholemeal pasta 100g
- Wholemeal bread 7 slices
Vegetables
- Baby spinach 410g
- Tinned tomatoes 2 x 400g tins (673g required)
- Onion 4
- Avocado 1
- Mixed leaves 140g
- Cherry tomatoes 1 x 300g pack (77g required)
- Cucumber 2 (525g required)
- Edamame beans 110g
- Sweet potato 430g
- Carrot 1
- Celery 2 sticks
- Red onion 1
- Peas 200g
- Watercress 35g
- Mushrooms 230g
Dairy & Eggs
- Oat milk 1 x 1L carton (936ml required)
- Low-fat Greek yogurt 400g
- Coconut milk light 1 x 400ml tin (151ml required)
- Ricotta 120g
- Parmesan 40g
- Butter 11g
- Cottage cheese 170g
Fruit
- mixed berries 450g
- Apple 1
- berries 70g
Herbs & Spices
- Curry powder 2 tsp
- Garlic 15 cloves
- Ginger 2.25 tsp
- Cinnamon 1 tsp
- Cumin 1 tsp
- Rosemary 1.25 tsp
- Dill 1.25 tsp
- Black pepper, optional to taste x2
- Garam masala 2.25 tsp
Condiments & Oils
- Soy sauce 4.75 tbsp
- Sesame oil 1 tsp
- Tahini dressing 15g
- Curry paste 23g
- Mustard 2.25 tsp
- Olive oil 2.25 tbsp
- Miso paste 1.25 tbsp
- Balsamic dressing 16g
- Light mayo 22g
- Vegetable stock 2 cubes (makes 1L; 675ml required)
- Honey 1.25 tsp
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- stir-fry veg 320g
- Lean lamb shoulder 170g
- Sesame seeds 1.25 tsp
- Cauliflower 330g
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)
- 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
- 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 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. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 108g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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?
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.
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