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 Batch Cook 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 101g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,497 kcal101g protein176g carbs42g fat23g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person91g protein · 174g carbs per person
Breakfast408 kcal · 26g protein · 49g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 408 kcal, 26g protein, 49g carbs.
Recipe
Ingredients
- 60g wholemeal flour
- 2 eggs
- 100ml semi-skimmed milk
- 70g low-fat yogurt
- 40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch411 kcal · 22g protein · 50g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 411 kcal, 22g protein, 50g carbs.
Recipe
Ingredients
- ¾ of a standard tin of mackerel, drained
- 60g brown rice (dry weight)
- ¼ cucumber
- ¼ red onion
- 2 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain mackerel.
- Slice or chop cucumber and red onion.
- Arrange mackerel, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner681 kcal · 43g protein · 75g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 681 kcal, 43g protein, 75g carbs.
Recipe
Ingredients
- 150g chicken breast
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 2 garlic cloves
- 1 tbsp plus 1 tsp curry paste
- 70g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with onion and garlic for 5-7 minutes.
- Stir in light coconut milk and curry paste, then simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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.
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | 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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Mackerel and Brown Rice Salad.
- Batch cook Chicken and Coconut Milk Curry with Brown Rice and Lentil and Turkey Sausage Casserole as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Batch Cook 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
1500 kcal - 91g protein, 174g carbs, 47g fat, 15g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (408 kcal, 26g protein, 49g carbs, 12g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (411 kcal, 22g protein, 50g carbs, 12g fat, 2g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (681 kcal, 43g protein, 75g carbs, 23g fat, 6g fibre per person)
Tuesday
1495 kcal - 97g protein, 176g carbs, 42g fat, 26g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (421 kcal, 27g protein, 52g carbs, 12g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (430 kcal, 23g protein, 52g carbs, 13g fat, 2g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (644 kcal, 47g protein, 72g carbs, 17g fat, 17g fibre per person)
Wednesday
1500 kcal - 91g protein, 174g carbs, 47g fat, 15g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (408 kcal, 26g protein, 49g carbs, 12g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (411 kcal, 22g protein, 50g carbs, 12g fat, 2g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (681 kcal, 43g protein, 75g carbs, 23g fat, 6g fibre per person)
Thursday
1495 kcal - 97g protein, 176g carbs, 42g fat, 26g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (421 kcal, 27g protein, 52g carbs, 12g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (430 kcal, 23g protein, 52g carbs, 13g fat, 2g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (644 kcal, 47g protein, 72g carbs, 17g fat, 17g fibre per person)
Friday
1500 kcal - 91g protein, 174g carbs, 47g fat, 15g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (408 kcal, 26g protein, 49g carbs, 12g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (411 kcal, 22g protein, 50g carbs, 12g fat, 2g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (681 kcal, 43g protein, 75g carbs, 23g fat, 6g fibre per person)
Saturday
1500 kcal - 116g protein, 180g carbs, 36g fat, 33g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (454 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (547 kcal, 47g protein, 64g carbs, 10g fat, 15g fibre per person)
Sunday
1492 kcal - 121g protein, 180g carbs, 35g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (515 kcal, 48g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (506 kcal, 49g protein, 59g carbs, 7g fat, 9g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Tinned mackerel in brine 460g
- Chicken breast 625g
- Turkey 6 sausages
- Red lentils 150g
- Whey protein powder 45g
- Turkey mince lean 180g
Carbs & Grains
- Wholemeal flour 390g
- Brown rice 575g
- Soba noodles 150g
- Wholemeal 1 roll
Vegetables
- Cucumber 3 (675g required)
- Red onion 2
- Tinned tomatoes 4 x 400g tins (1211g required)
- Onion 6
- Celery 5 stalks
- Edamame beans 190g
- Red pepper 2
- Mixed peppers 525g
- Carrot 2
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (548ml required)
- Low-fat yogurt 370g
- Coconut milk light 2 x 400ml tins (432ml required)
- Oat milk 1 x 1L carton (184ml required)
- Low-fat Greek yogurt 190g
Fruit
- Blueberries 190g
- berries 110g
Herbs & Spices
- Garlic 9 cloves
- Paprika 1.5 tsp
- Ginger 2 tsp
Condiments & Oils
- Lemon dressing 55g
- Curry paste 70g
- Soy sauce 2 tbsp
- Sesame oil 2 tsp
- Chicken stock 675ml
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 101g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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