Morrisons High-Fibre Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable UK high protein low calorie meal plan for Morrisons: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 High-Fibre Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 152g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (441 kcal, 32g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (575 kcal, 49g protein)
  • Dinner: Baked Cod and Chickpea Stew (600 kcal, 56g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (184 kcal, 15g protein)

Tuesday

1800 kcal - 130g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (502 kcal, 36g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (489 kcal, 47g protein)
  • Dinner: Chickpea and Sweet Potato Stew (586 kcal, 22g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (223 kcal, 25g protein)

Wednesday

1800 kcal - 134g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (415 kcal, 30g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (462 kcal, 28g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (715 kcal, 60g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (208 kcal, 16g protein)

Thursday

1800 kcal - 144g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (424 kcal, 31g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (612 kcal, 47g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (541 kcal, 40g protein)
  • Snack: Tuna on Rye Crackers (223 kcal, 26g protein)

Friday

1800 kcal - 133g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (408 kcal, 29g protein)
  • Lunch: Mackerel and Brown Rice Salad (566 kcal, 41g protein)
  • Dinner: Chicken Tagine with Wholemeal Couscous (600 kcal, 52g protein)
  • Snack: Roasted Spiced Chickpeas (226 kcal, 11g protein)

Saturday

1800 kcal - 107g protein
  • Breakfast: Peanut Butter Overnight Oats (516 kcal, 22g protein)
  • Lunch: Chickpea and Tuna Salad (468 kcal, 41g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (564 kcal, 22g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (252 kcal, 22g protein)

Sunday

1800 kcal - 112g protein
  • Breakfast: Peanut Butter Overnight Oats (502 kcal, 21g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (561 kcal, 42g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (538 kcal, 33g protein)
  • Snack: Rice Cakes with Cottage Cheese (199 kcal, 16g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Chicken tikka 185g
  • Cod fillet 245g
  • Tinned chickpeas 245g
  • Turkey mince lean 250g
  • King prawns 165g
  • Firm tofu 210g
  • Salmon fillet 175g
  • Quorn mince 235g
  • Tinned tuna in spring water 95g
  • Tinned mackerel in brine 140g
  • Chicken thighs 250g
  • Smoked mackerel fillet 95g
  • Smoked salmon 115g

Carbs & Grains

  • Rye bread 2 slices
  • Wholemeal tortilla 1
  • Brown rice 90g dry
  • New potatoes 235g
  • Wholemeal pasta 105g dry
  • Rolled oats 95g
  • Oatcakes 4
  • Rice cakes 4

Vegetables

  • Black pepper pinch
  • Baby spinach 35g
  • Lettuce 50g
  • Cucumber 60g
  • Tinned tomatoes 490g
  • Onion 1
  • Frozen edamame beans 185g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Sweet potato 350g
  • Spinach 140g
  • Courgette 1
  • Red pepper 1
  • Cucumber half
  • Red onion half
  • Mushrooms 240g
  • Frozen peas 120g

Dairy & Eggs

  • Butter 6g
  • Mint yogurt sauce 35g
  • Low-fat Greek yogurt 175g
  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Light cream cheese 25g
  • Tinned coconut milk light 235ml
  • Cottage cheese 115g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Sea salt pinch
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cumin 1.5 tsp
  • Light mayo 20g
  • Lemon juice
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lean sirloin steak 250g
  • Olive oil 1.25 tbsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Green beans 120g
  • Lemon 1
  • Mixed herbs 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 15g
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Banana 1
  • Chia seeds 1.25 tsp
  • Vegetable stock 725ml
  • Parmesan 25g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mixed frozen veg 235g
  • Curry paste 35g

Your 7-Day Meal Plan

Monday

1800 kcal152g protein
Breakfast441 kcal · 32g protein · 8 min

Turmeric Scrambled Eggs on Rye Toast

Made with eggs, rye bread, turmeric. Ready in 8 min — 441 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 4, Rye bread 2 slices, Turmeric 0.5 tsp, Black pepper pinch, Butter 6g, Baby spinach 35g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch575 kcal · 49g protein · 10 min

Chicken Tikka Wholemeal Wrap

Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 575 kcal, 49g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Chicken tikka 185g, Wholemeal tortilla 1, Mint yogurt sauce 35g, Lettuce 50g, Cucumber 60g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner600 kcal · 56g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 600 kcal, 56g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 245g, Tinned chickpeas 245g, Tinned tomatoes 490g, Onion 1, Garlic 4 cloves, Paprika 1.25 tsp, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack184 kcal · 15g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 184 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 185g, Sea salt pinch.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Morrisons.

Protein

  • Eggs 4
  • Chicken tikka 185g
  • Cod fillet 245g
  • Tinned chickpeas 245g
  • Turkey mince lean 250g
  • King prawns 165g
  • Firm tofu 210g
  • Salmon fillet 175g
  • Quorn mince 235g
  • Tinned tuna in spring water 95g
  • Tinned mackerel in brine 140g
  • Chicken thighs 250g
  • Smoked mackerel fillet 95g
  • Smoked salmon 115g

Carbs & Grains

  • Rye bread 2 slices
  • Wholemeal tortilla 1
  • Brown rice 90g dry
  • New potatoes 235g
  • Wholemeal pasta 105g dry
  • Rolled oats 95g
  • Oatcakes 4
  • Rice cakes 4

Vegetables

  • Black pepper pinch
  • Baby spinach 35g
  • Lettuce 50g
  • Cucumber 60g
  • Tinned tomatoes 490g
  • Onion 1
  • Frozen edamame beans 185g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Sweet potato 350g
  • Spinach 140g
  • Courgette 1
  • Red pepper 1
  • Cucumber half
  • Red onion half
  • Mushrooms 240g
  • Frozen peas 120g

Dairy & Eggs

  • Butter 6g
  • Mint yogurt sauce 35g
  • Low-fat Greek yogurt 175g
  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Light cream cheese 25g
  • Tinned coconut milk light 235ml
  • Cottage cheese 115g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Sea salt pinch
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cumin 1.5 tsp
  • Light mayo 20g
  • Lemon juice
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lean sirloin steak 250g
  • Olive oil 1.25 tbsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Green beans 120g
  • Lemon 1
  • Mixed herbs 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 15g
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Banana 1
  • Chia seeds 1.25 tsp
  • Vegetable stock 725ml
  • Parmesan 25g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mixed frozen veg 235g
  • Curry paste 35g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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