Morrisons High-Fibre Weekly 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 152g of protein, built around Morrisons's Savers for an estimated £60–90/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person136g protein · 223g carbs per person
Breakfast436 kcal · 37g protein · 31g carbs · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans.
Recipe
Ingredients
2 back bacon rashers
2 eggs
90g reduced-sugar baked beans
80g mushrooms
1 slice of wholemeal bread
olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook back bacon rashers in a non-stick pan until browned and cooked through.
Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
Cook the eggs to your liking and toast wholemeal bread.
Serve everything together while hot.
Lunch497 kcal · 31g protein · 83g carbs · 50 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper.
Recipe
Ingredients
90g green lentils
1 courgette
1 red pepper
1 onion
475ml vegetable stock
1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion, courgette and red pepper into even pieces.
Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile, soften onion in a large non-stick pan over medium heat, adding a splash of water if the pan starts to stick.
Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
Stir the roasted courgette and red pepper into the soup.
Taste, season and portion for serving.
Dinner623 kcal · 52g protein · 87g carbs · 40 min
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes.
Recipe
Ingredients
175g lean turkey mince
1 medium sweet potato
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp paprika
3 generous handfuls spinach (about 90g)
Method
Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion, spinach and garlic and cook until tender.
Slice the cooked medium sweet potato. Stir paprika into the pan. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack240 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers.
Recipe
Ingredients
50g smoked salmon
30g light cream cheese
3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Top rye crackers with smoked salmon and light cream cheese and serve.
Estimated cost: £60–90/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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
Compare Morrisons's own-brand versions of the ingredients on this shopping list
Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
Plan another use for any unused pack contents before buying extra ingredients
Compare fresh and frozen salmon prices for the salmon meals in this plan
Compare fresh and frozen berries for the berry meals in this plan
💪 Increase protein
Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
Use extra eggs or cottage cheese as a whole-food protein top-up between meals
Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 is estimated at £60–90 per week for one person at typical UK prices, 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 152g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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.
