What this plan is for
A Morrisons high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 155g 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
1,800 kcal155g protein199g carbs46g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person152g protein · 197g carbs per person
Breakfast222 kcal · 22g protein · 25g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 222 kcal, 22g protein, 25g carbs.
Recipe
Ingredients
- 200g low-fat Greek yogurt
- 100g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch552 kcal · 38g protein · 47g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 552 kcal, 38g protein, 47g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 200g new potatoes
- 100g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner834 kcal · 71g protein · 118g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 834 kcal, 71g protein, 118g carbs.
Recipe
Ingredients
- 225g chicken thighs
- 80g wholemeal couscous (dry weight)
- ½ of a standard tin of tomatoes
- ½ of a standard tin of chickpeas, drained
- 1 onion
- 2 tsp ras el hanout
- 1 lemon
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the chicken thighs with onion for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack191 kcal · 21g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 191 kcal, 21g protein, 7g carbs.
Recipe
Ingredients
- 75g smoked salmon
- 1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
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 64 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 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1799 kcal - 152g protein, 197g carbs, 54g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (222 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (552 kcal, 38g protein, 47g carbs, 26g fat, 7g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (834 kcal, 71g protein, 118g carbs, 15g fat, 17g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (191 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
Tuesday
1800 kcal - 183g protein, 208g carbs, 33g fat, 42g fibre- Breakfast: Greek Yogurt with Mixed Berries (282 kcal, 28g protein, 32g carbs, 6g fat, 3g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (614 kcal, 62g protein, 65g carbs, 14g fat, 9g fibre per person)
- Dinner: Cod and Chickpea Stew (736 kcal, 77g protein, 91g carbs, 10g fat, 24g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (168 kcal, 16g protein, 20g carbs, 3g fat, 6g fibre per person)
Wednesday
1803 kcal - 121g protein, 197g carbs, 55g fat, 36g fibre- Breakfast: Greek Yogurt with Mixed Berries (210 kcal, 21g protein, 24g carbs, 4g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (520 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (814 kcal, 51g protein, 63g carbs, 39g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (259 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Thursday
1801 kcal - 160g protein, 208g carbs, 40g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (228 kcal, 22g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (667 kcal, 59g protein, 78g carbs, 12g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (659 kcal, 53g protein, 72g carbs, 22g fat, 11g fibre per person)
- Snack: Tuna on Rye Crackers (247 kcal, 26g protein, 32g carbs, 1g fat, 6g fibre per person)
Friday
1800 kcal - 140g protein, 242g carbs, 34g fat, 38g fibre- Breakfast: Greek Yogurt with Mixed Berries (229 kcal, 22g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (611 kcal, 32g protein, 85g carbs, 16g fat, 10g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (713 kcal, 60g protein, 99g carbs, 12g fat, 19g fibre per person)
- Snack: Tuna on Rye Crackers (247 kcal, 26g protein, 32g carbs, 1g fat, 6g fibre per person)
Saturday
1799 kcal - 168g protein, 192g carbs, 41g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (614 kcal, 57g protein, 54g carbs, 19g fat, 9g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (523 kcal, 44g protein, 72g carbs, 8g fat, 3g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (486 kcal, 53g protein, 51g carbs, 9g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (176 kcal, 14g protein, 15g carbs, 5g fat, 1g fibre per person)
Sunday
1801 kcal - 163g protein, 152g carbs, 65g fat, 31g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (557 kcal, 52g protein, 49g carbs, 17g fat, 8g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (416 kcal, 49g protein, 34g carbs, 9g fat, 10g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (735 kcal, 46g protein, 63g carbs, 39g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 525g
- Chicken thighs 240g
- Tinned chickpeas 525g
- Smoked salmon 150g
- Chicken breast 400g
- Cod fillet 270g
- Green lentils 100g
- Tinned tuna in spring water 340g
- Pork tenderloin 220g
- Silken tofu 170g
- Turkey mince lean 220g
- Whey protein powder 55g
- Eggs 6
- King prawns 200g
- Tinned tuna 160g
- Lean beef jerky 45g
Carbs & Grains
- New potatoes 220g
- Wholemeal couscous 85g
- Wholemeal pasta 90g
- Brown rice 260g
- Wholemeal flour 110g
Vegetables
- Green beans 110g
- Tinned tomatoes 3 x 400g tins (1181g required)
- Onion 5
- Cucumber 2 (424g required)
- Sweet potato 1.2kg
- Baby spinach 250g
- Carrot 2
- Celery 3 sticks
- Courgette 1
- Red pepper 1
- Edamame beans 200g
- Spring onion 5
- Spinach 110g
- Mixed leaves 150g
- Cherry tomatoes 1 x 300g pack (136g required)
- Broccoli 200g
Dairy & Eggs
- Low-fat Greek yogurt 1.5kg
- Light cream cheese 30g
- Oat milk 1 x 1L carton (207ml required)
- Skyr 150g
Fruit
- mixed berries 575g
- Apple 1
- berries 130g
Herbs & Spices
- Garlic powder 1.5 tsp
- Garlic 16 cloves
- Paprika 2.5 tsp
- Parsley, optional to taste
- Dill 2.5 tsp
- Cumin 1 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Honey 2 tbsp
- Olive oil 4.5 tbsp
- Vegetable stock 1 cube (makes 500ml; 498ml required)
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Miso paste 1.25 tbsp
- Lemon dressing 35g
Extras
- Lemon 3
- Ras el hanout 2.25 tsp
- Lemon juice, optional to taste x2
- Rye 12 crackers
- Lemon juice 2.25 tsp
- Sesame seeds 1.25 tsp
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 155g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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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