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 Low-Fuss Weekly 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 114g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,502 kcal114g protein147g carbs53g fat24g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person141g protein · 147g carbs per person
Breakfast426 kcal · 27g protein · 40g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 426 kcal, 27g protein, 40g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch258 kcal · 32g protein · 10g carbs · 10 min
King Prawn and Avocado Salad
Made with king prawns, avocado, mixed leaves. Ready in 10 min — 258 kcal, 32g protein, 10g carbs.
Recipe
Ingredients
- 150g king prawns
- ½ avocado
- 3 generous handfuls mixed leaves (about 80g)
- 8 cherry tomatoes
- 1 tbsp lemon dressing
Allergens in this meal: Crustaceans. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Rinse mixed leaves, then slice or chop avocado and cherry tomatoes.
- Arrange king prawns, avocado, mixed leaves and cherry tomatoes in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner817 kcal · 82g protein · 97g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 817 kcal, 82g protein, 97g carbs.
Recipe
Ingredients
- 225g chicken thighs
- 100g green lentils
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 2 tsp paprika
- 3 generous handfuls spinach (about 100g)
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
- Stir in paprika, then add green lentils and spinach with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Weekly Shopping List
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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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1501 kcal - 141g protein, 147g carbs, 43g fat, 39g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (426 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: King Prawn and Avocado Salad (258 kcal, 32g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (817 kcal, 82g protein, 97g carbs, 13g fat, 25g fibre per person)
Tuesday
1505 kcal - 107g protein, 144g carbs, 58g fat, 17g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (422 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (474 kcal, 40g protein, 65g carbs, 8g fat, 3g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (609 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
Wednesday
1499 kcal - 121g protein, 129g carbs, 56g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (426 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (362 kcal, 43g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (711 kcal, 51g protein, 71g carbs, 27g fat, 17g fibre per person)
Thursday
1505 kcal - 110g protein, 153g carbs, 51g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (579 kcal, 40g protein, 42g carbs, 25g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (557 kcal, 47g protein, 77g carbs, 10g fat, 15g fibre per person)
Friday
1503 kcal - 104g protein, 144g carbs, 62g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (375 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (435 kcal, 37g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (693 kcal, 43g protein, 60g carbs, 36g fat, 13g fibre per person)
Saturday
1501 kcal - 110g protein, 169g carbs, 41g fat, 16g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (430 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (498 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (573 kcal, 56g protein, 68g carbs, 7g fat, 4g fibre per person)
Sunday
1499 kcal - 103g protein, 141g carbs, 58g fat, 14g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (406 kcal, 34g protein, 56g carbs, 6g fat, 2g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (684 kcal, 43g protein, 53g carbs, 33g fat, 8g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- King prawns 490g
- Chicken thighs 230g
- Green lentils 110g
- Turkey mince lean 360g
- Pork loin 210g
- Salmon fillet 450g
- Lean beef strips 150g
- Silken tofu 140g
- Tuna steak 180g
Carbs & Grains
- Wholemeal bread 13 slices
- Brown rice 300g
- Wholemeal 1 roll
- Quinoa 70g
- Wholemeal pasta 75g
Vegetables
- Baby spinach 490g
- Mushrooms 490g
- Avocado 1
- Mixed leaves 160g
- Cherry tomatoes 1 x 300g pack (272g required)
- Tinned tomatoes 2 x 400g tins (756g required)
- Onion 2
- Spinach 250g
- Romaine lettuce 45g
- Spring onion 2
- Carrot 210g
- Parsnip 160g
- Sweet potato 750g
- Cucumber 1 (43g required)
- Red onion 1
- Broccoli 190g
- Edamame beans 90g
- Asparagus 140g
Dairy & Eggs
- Reduced-fat feta 60g
- Butter 8g
- Semi-skimmed milk 1 x 1L carton (52ml required)
Herbs & Spices
- Garlic 13 cloves
- Paprika 1 tbsp
- Mixed herbs 1 tsp
- Rosemary 1.25 tsp
- Dill 1 tsp
Condiments & Oils
- Olive oil 5.75 tbsp
- Lemon dressing 30g
- Hoisin sauce 21g
- Balsamic dressing 14g
- Miso paste 2.75 tsp
- Soy sauce 2 tbsp
Extras
- Lemon juice, optional to taste x4
- Sesame seeds 2 tsp
- Pumpkin seeds 9g
- Lemon 1
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 114g 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 near-zero active cooking time, not just for being quick recipes.
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 Minimal (under 10 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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