Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Morrisons Training Day 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 calories, protein totals and the weekly shopping list.
Supermarket: MorrisonsCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
1800 kcal - 80g protein
Breakfast: Chia and Oat Overnight Pot with Berries (469 kcal, 16g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (507 kcal, 30g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
Snack: Apple with Walnuts (266 kcal, 6g protein)
Tuesday
1800 kcal - 110g protein
Breakfast: Chia and Oat Overnight Pot with Berries (396 kcal, 14g protein)
Lunch: Salmon Fillet with New Potatoes and Green Beans (557 kcal, 43g protein)
Dinner: Lamb Keema with Cauliflower Rice (568 kcal, 47g protein)
Snack: Dark Chocolate and Almonds (279 kcal, 6g protein)
Wednesday
1800 kcal - 114g protein
Breakfast: Chia and Oat Overnight Pot with Berries (411 kcal, 14g protein)
Lunch: Mackerel and Brown Rice Salad (556 kcal, 40g protein)
Dinner: Chicken and Coconut Milk Curry with Brown Rice (589 kcal, 53g protein)
Snack: Apple and Peanut Butter (244 kcal, 7g protein)
Thursday
1800 kcal - 135g protein
Breakfast: Chia and Oat Overnight Pot with Berries (450 kcal, 16g protein)
Lunch: Chickpea and Tuna Salad (474 kcal, 41g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (718 kcal, 56g protein)
Snack: Cottage Cheese with Cucumber (158 kcal, 22g protein)
Friday
1800 kcal - 116g protein
Breakfast: Chia and Oat Overnight Pot with Berries (427 kcal, 15g protein)
Lunch: Smoked Salmon and Quinoa Salad (554 kcal, 42g protein)
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
