Morrisons High Protein Low Calorie Plan — 1,500 kcal
Free 7-day high protein low calorie meal plan for Morrisons. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 310 kcal, 10g protein.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 480 kcal, 42g protein.
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 520 kcal, 38g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Cod fillet 180g
- Tinned tuna in spring water 145g
- Pork loin 200g
- King prawns 150g
- Chicken breast 180g
- Lean beef strips 180g
- Egg whites 6
- Silken tofu 150g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 50g
- Wholemeal pasta 100g dry
- Brown rice 80g dry
- Soba noodles 80g dry
Vegetables
- Sweet potato 200g
- Sweetcorn 100g
- Onion 1
- Parsnip 150g
- Carrot 150g
- Red onion quarter
- Baby spinach 150g
- Spinach 100g
- Edamame beans 100g
- Courgette 1
- Cucumber half
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Ricotta 100g
Extras & Condiments
- Banana 1
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Cheddar reduced-fat 30g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Rosemary 1 tsp
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Parmesan 15g
- Parsley fresh
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Cumin 1 tsp
- Miso paste 1 tbsp
- Ginger 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 high protein low calorie plan cost per week?
This plan is designed for Morrisons and typically costs £30–40 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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.