What this plan is for
A Morrisons high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 128g of protein, built around Morrisons's Savers for roughly £30–40/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
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,505 kcal128g protein149g carbs42g fat22g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1503 kcal per person147g protein · 127g carbs per person
Breakfast531 kcal · 45g protein · 35g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 531 kcal, 45g protein, 35g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch341 kcal · 40g protein · 18g carbs · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 341 kcal, 40g protein, 18g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 4 romaine lettuce leaves
- 2 spring onions
- 1 tbsp plus 1 tsp hoisin sauce
- 1 tsp sesame seeds
- ½ medium carrot
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean turkey mince in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions, medium carrot and hoisin sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner631 kcal · 62g protein · 74g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 631 kcal, 62g protein, 74g carbs.
Recipe
Ingredients
- 200g tuna steak
- 90g brown rice (dry weight)
- 150g asparagus
- 1 tbsp soy sauce
- lemon juice, to taste
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, 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.
- Meanwhile, cook the tuna steak in a non-stick pan over medium heat until opaque and it flakes easily. Add asparagus and cook until tender.
- Fold the cooked rice through the pan, stir in soy sauce, olive oil and lemon juice, to taste, and heat through before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 55 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons High Protein Low Calorie Plan — 1,500 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
1503 kcal - 147g protein, 127g carbs, 41g fat, 14g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (531 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (341 kcal, 40g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (631 kcal, 62g protein, 74g carbs, 8g fat, 5g fibre per person)
Tuesday
1520 kcal - 132g protein, 149g carbs, 42g fat, 21g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (394 kcal, 39g protein, 36g carbs, 12g fat, 2g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (657 kcal, 53g protein, 83g carbs, 11g fat, 15g fibre per person)
Wednesday
1502 kcal - 126g protein, 130g carbs, 50g fat, 21g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (458 kcal, 38g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (518 kcal, 44g protein, 64g carbs, 9g fat, 6g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (526 kcal, 44g protein, 36g carbs, 22g fat, 11g fibre per person)
Thursday
1512 kcal - 123g protein, 144g carbs, 46g fat, 16g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (456 kcal, 38g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (433 kcal, 32g protein, 49g carbs, 11g fat, 8g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (623 kcal, 53g protein, 65g carbs, 16g fat, 4g fibre per person)
Friday
1501 kcal - 105g protein, 149g carbs, 51g fat, 22g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (407 kcal, 35g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (502 kcal, 34g protein, 48g carbs, 17g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (592 kcal, 36g protein, 75g carbs, 17g fat, 8g fibre per person)
Saturday
1499 kcal - 114g protein, 188g carbs, 31g fat, 25g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (359 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (546 kcal, 55g protein, 62g carbs, 7g fat, 10g fibre per person)
Sunday
1500 kcal - 148g protein, 156g carbs, 33g fat, 34g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (351 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (351 kcal, 41g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (798 kcal, 80g protein, 95g carbs, 13g fat, 24g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Smoked salmon 430g
- Turkey mince lean 550g
- Tuna steak 200g
- Chicken tikka 140g
- Chicken breast 340g
- Lean lamb mince 170g
- Tinned sardines 100g
- King prawns 170g
- Green lentils 180g
- Firm tofu 160g
- Silken tofu 160g
- Chicken thighs 230g
Carbs & Grains
- Wholemeal bread 13 slices
- Brown rice 390g
- Wholemeal 1 tortilla
- Wholemeal 1 roll
- Wholemeal pasta 150g
Vegetables
- Romaine lettuce 80g
- Spring onion 6
- Carrot 220g
- Asparagus 150g
- Lettuce 35g
- Cucumber 1 (91g required)
- Tinned tomatoes 2 x 400g tins (759g required)
- Onion 4
- Broccoli 330g
- Peas 140g
- Cherry tomatoes 2 x 300g packs (349g required)
- Baby spinach 35g
- Edamame beans 110g
- Celery 2 stalks
- Spinach 110g
Dairy & Eggs
- Mint yogurt sauce 30g
- Halloumi 65g
- Cottage cheese 320g
Fruit
- Pomegranate seeds 23g
Herbs & Spices
- Garlic 10 cloves
- Mixed herbs 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Black pepper, optional to taste x2
- Paprika 2.25 tsp
Condiments & Oils
- Hoisin sauce 40g
- Soy sauce 4.5 tbsp
- Olive oil 2 tsp
- Sesame oil 1 tsp
- Lemon dressing 12g
- Teriyaki sauce 35g
- Miso paste 1.25 tbsp
- Chicken stock 750ml
Extras
- Lemon juice 2.25 tbsp
- Sesame seeds 1.5 tbsp
- Lemon juice, optional to taste
- Cauliflower 250g
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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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 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. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 128g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 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 high protein low calorie 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 1,500 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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