Monday
1500 kcal - 87g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (387 kcal, 12g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (484 kcal, 29g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (629 kcal, 46g protein)
Morrisons Desk Lunch Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie meal plan for Morrisons: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 107g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (358 kcal, 11g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (582 kcal, 45g protein)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (560 kcal, 51g protein)
Wednesday
1500 kcal - 80g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (358 kcal, 11g protein)
- Lunch: Mackerel and Brown Rice Salad (560 kcal, 40g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (582 kcal, 29g protein)
Thursday
1500 kcal - 114g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (400 kcal, 13g protein)
- Lunch: Chickpea and Tuna Salad (488 kcal, 43g protein)
- Dinner: Baked Cod and Chickpea Stew (612 kcal, 58g protein)
Friday
1500 kcal - 76g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (394 kcal, 12g protein)
- Lunch: Smoked Salmon and Quinoa Salad (590 kcal, 44g protein)
- Dinner: Chickpea and Sweet Potato Stew (516 kcal, 20g protein)
Saturday
1500 kcal - 105g protein- Breakfast: Chia and Oat Overnight Pot with Berries (388 kcal, 14g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (462 kcal, 36g protein)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (650 kcal, 55g protein)
Sunday
1500 kcal - 102g protein- Breakfast: Chia and Oat Overnight Pot with Berries (424 kcal, 15g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (549 kcal, 48g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (527 kcal, 39g protein)
Weekly shopping list
Protein
- Firm tofu 220g
- Tinned tuna in spring water 175g
- Salmon fillet 170g
- Pork loin 225g
- Tinned mackerel in brine 140g
- Tinned chickpeas 190g
- Cod fillet 250g
- Smoked salmon 125g
- Turkey breast slices 105g
- Pork tenderloin 205g
- Quorn mince 230g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal pasta 120g dry
- New potatoes 225g
- Rolled oats 65g
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 120g
- Tinned tomatoes 240g
- Parsnip 170g
- Carrot 170g
- Sweet potato 170g
- Cucumber half
- Red onion half
- Baby spinach 170g
- Cucumber 3/4
- Red onion 3/4
- Onion 1
- Spinach 125g
- Avocado half
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Semi-skimmed milk 240ml
- Ricotta 110g
- Oat milk 210ml
Extras & Condiments
- Bran Flakes 55g
- Frozen mixed berries 95g
- Honey 1.25 tsp
- Roasted mixed veg 180g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Cheddar reduced-fat 35g
- Green beans 110g
- Lemon 1
- Olive oil 1 tsp
- Rosemary 1 tsp
- Lemon dressing 15g
- Garlic 2 cloves
- Parmesan 15g
- Paprika 1.25 tsp
- Parsley fresh
- Quinoa 100g dry
- Dill 1.25 tsp
- Mixed leaves 75g
- Cumin 1.25 tsp
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Mustard 1 tsp
- Lean sirloin steak 230g
- Mixed herbs 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal87g protein
Breakfast387 kcal · 12g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 387 kcal, 12g protein.
Recipe
- Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 240ml, Frozen mixed berries 95g, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch484 kcal · 29g protein · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 484 kcal, 29g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 220g, Brown rice 95g dry, Roasted mixed veg 180g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner629 kcal · 46g protein · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 629 kcal, 46g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 175g, Wholemeal pasta 120g dry, Sweetcorn 120g, Tinned tomatoes 240g, Cheddar reduced-fat 35g.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Firm tofu 220g
- Tinned tuna in spring water 175g
- Salmon fillet 170g
- Pork loin 225g
- Tinned mackerel in brine 140g
- Tinned chickpeas 190g
- Cod fillet 250g
- Smoked salmon 125g
- Turkey breast slices 105g
- Pork tenderloin 205g
- Quorn mince 230g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal pasta 120g dry
- New potatoes 225g
- Rolled oats 65g
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 120g
- Tinned tomatoes 240g
- Parsnip 170g
- Carrot 170g
- Sweet potato 170g
- Cucumber half
- Red onion half
- Baby spinach 170g
- Cucumber 3/4
- Red onion 3/4
- Onion 1
- Spinach 125g
- Avocado half
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Semi-skimmed milk 240ml
- Ricotta 110g
- Oat milk 210ml
Extras & Condiments
- Bran Flakes 55g
- Frozen mixed berries 95g
- Honey 1.25 tsp
- Roasted mixed veg 180g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Cheddar reduced-fat 35g
- Green beans 110g
- Lemon 1
- Olive oil 1 tsp
- Rosemary 1 tsp
- Lemon dressing 15g
- Garlic 2 cloves
- Parmesan 15g
- Paprika 1.25 tsp
- Parsley fresh
- Quinoa 100g dry
- Dill 1.25 tsp
- Mixed leaves 75g
- Cumin 1.25 tsp
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Mustard 1 tsp
- Lean sirloin steak 230g
- Mixed herbs 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
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 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.
Feedback
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