Monday
1500 kcal - 120g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (355 kcal, 21g protein)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (573 kcal, 53g protein)
- Dinner: Lentil and Turkey Sausage Casserole (572 kcal, 46g protein)
Morrisons Low-Fuss 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 difficultyMinimal (under 10 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 styleMinimal (under 10 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 Low-Fuss 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 - 95g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (398 kcal, 23g protein)
- Lunch: Tuna Niçoise Salad (551 kcal, 49g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (551 kcal, 23g protein)
Wednesday
1500 kcal - 92g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (394 kcal, 23g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (521 kcal, 23g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (585 kcal, 46g protein)
Thursday
1500 kcal - 91g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (388 kcal, 23g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (575 kcal, 45g protein)
- Dinner: Chickpea and Spinach Coconut Curry (537 kcal, 23g protein)
Friday
1500 kcal - 112g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (404 kcal, 23g protein)
- Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (626 kcal, 68g protein)
Saturday
1500 kcal - 110g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (412 kcal, 30g protein)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (584 kcal, 55g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (504 kcal, 25g protein)
Sunday
1500 kcal - 121g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (409 kcal, 30g protein)
- Lunch: Grilled Chicken and Chickpea Power Salad (557 kcal, 50g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (534 kcal, 41g protein)
Weekly shopping list
Protein
- Eggs 2
- Chicken breast 205g
- Turkey sausages 5
- Red lentils 115g
- Tinned tuna in spring water 185g
- Green lentils 125g dry
- Tinned tuna 185g
- Egg 1
- Tinned chickpeas 500g
- Green lentils 130g
- Turkey mince lean 205g
- Chicken stock 115ml
- Green lentils tinned 230g
- King prawns 225g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 190g
- Brown rice 115g dry
- Baking potato 250g
- Rye bread 2 slices
- Wholewheat noodles 100g dry
Vegetables
- Black pepper pinch
- Sweet potato 230g
- Baby spinach 70g
- Tinned tomatoes 460g
- Onion 1
- Celery 2 stalks
- Cherry tomatoes 10
- Spring onion 3
- Sweet potato 250g mashed
- Sweetcorn 75g
- Courgette 1
- Red pepper 1
- Cucumber 65g
- Frozen peas 90g
- Mushrooms 230g
- Carrot 2
- Sweet potato mash 290g
Dairy & Eggs
- Butter 6g
- Low-fat Greek yogurt 40g
- Coconut milk light 250ml
- Low-fat yogurt 105g
Extras & Condiments
- Olive oil 1.25 tsp
- Garlic powder 1.25 tsp
- Paprika 1.25 tsp
- Green beans 105g
- Olives 13
- Frozen mixed veg 260g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Mixed leaves 75g
- Lemon dressing 20g
- Curry paste 40g
- Vegetable stock 650ml
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Turmeric 0.5 tsp
- Garlic 2 cloves
- Pak choi 170g
- Sweet chilli sauce 25g
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal120g protein
Breakfast355 kcal · 21g protein · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 355 kcal, 21g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Wholemeal bread 2 slices, Butter 6g, Black pepper pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch573 kcal · 53g protein · 25 min
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 573 kcal, 53g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 205g, Sweet potato 230g, Baby spinach 70g, Olive oil 1.25 tsp, Garlic powder 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.
Dinner572 kcal · 46g protein · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 572 kcal, 46g protein.
Recipe
- Prepare the ingredients: Turkey sausages 5, Red lentils 115g, Tinned tomatoes 460g, Onion 1, Celery 2 stalks, Paprika 1.25 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Eggs 2
- Chicken breast 205g
- Turkey sausages 5
- Red lentils 115g
- Tinned tuna in spring water 185g
- Green lentils 125g dry
- Tinned tuna 185g
- Egg 1
- Tinned chickpeas 500g
- Green lentils 130g
- Turkey mince lean 205g
- Chicken stock 115ml
- Green lentils tinned 230g
- King prawns 225g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 190g
- Brown rice 115g dry
- Baking potato 250g
- Rye bread 2 slices
- Wholewheat noodles 100g dry
Vegetables
- Black pepper pinch
- Sweet potato 230g
- Baby spinach 70g
- Tinned tomatoes 460g
- Onion 1
- Celery 2 stalks
- Cherry tomatoes 10
- Spring onion 3
- Sweet potato 250g mashed
- Sweetcorn 75g
- Courgette 1
- Red pepper 1
- Cucumber 65g
- Frozen peas 90g
- Mushrooms 230g
- Carrot 2
- Sweet potato mash 290g
Dairy & Eggs
- Butter 6g
- Low-fat Greek yogurt 40g
- Coconut milk light 250ml
- Low-fat yogurt 105g
Extras & Condiments
- Olive oil 1.25 tsp
- Garlic powder 1.25 tsp
- Paprika 1.25 tsp
- Green beans 105g
- Olives 13
- Frozen mixed veg 260g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Mixed leaves 75g
- Lemon dressing 20g
- Curry paste 40g
- Vegetable stock 650ml
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Turmeric 0.5 tsp
- Garlic 2 cloves
- Pak choi 170g
- Sweet chilli sauce 25g
- Lime juice
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?
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 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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