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-Variety 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 143g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal143g protein193g carbs52g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person154g protein · 189g carbs per person
Breakfast340 kcal · 25g protein · 42g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 340 kcal, 25g protein, 42g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch577 kcal · 51g protein · 67g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 577 kcal, 51g protein, 67g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 80g brown rice (dry weight)
- 80g edamame beans
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain tuna.
- Slice or chop spring onions.
- Arrange tuna, brown rice (dry weight) and edamame beans in a bowl and finish with soy sauce and sesame oil.
Dinner643 kcal · 46g protein · 64g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 643 kcal, 46g protein, 64g carbs.
Recipe
Ingredients
- 200g pork loin
- 1 medium parsnip
- 2 medium carrots
- ¾ medium sweet potato
- 1 tbsp olive oil
- 1 tsp rosemary
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork loin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrots at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork loin, medium parsnip, medium carrots, olive oil and rosemary, then season to taste.
Snack239 kcal · 32g protein · 16g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 239 kcal, 32g protein, 16g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 275ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
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 60 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
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.
Choose a reusable multipack containing at least 8 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Morrisons High-Variety 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 - 154g protein, 189g carbs, 50g fat, 29g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (340 kcal, 25g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (577 kcal, 51g protein, 67g carbs, 11g fat, 6g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (643 kcal, 46g protein, 64g carbs, 25g fat, 16g fibre per person)
- Snack: Chocolate Protein Shake (239 kcal, 32g protein, 16g carbs, 6g fat, 1g fibre per person)
Tuesday
1800 kcal - 107g protein, 243g carbs, 46g fat, 45g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (312 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (691 kcal, 38g protein, 73g carbs, 28g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (560 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (237 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Wednesday
1811 kcal - 175g protein, 183g carbs, 42g fat, 32g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (384 kcal, 29g protein, 48g carbs, 9g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (651 kcal, 58g protein, 76g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (485 kcal, 61g protein, 28g carbs, 15g fat, 9g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (291 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Thursday
1799 kcal - 132g protein, 162g carbs, 69g fat, 29g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (315 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (708 kcal, 39g protein, 74g carbs, 29g fat, 9g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (604 kcal, 50g protein, 43g carbs, 25g fat, 13g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (172 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Friday
1800 kcal - 149g protein, 225g carbs, 37g fat, 31g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (345 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (599 kcal, 53g protein, 70g carbs, 11g fat, 6g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (716 kcal, 55g protein, 99g carbs, 15g fat, 17g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (140 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Saturday
1800 kcal - 137g protein, 143g carbs, 76g fat, 22g fibre- Breakfast: Tofu Scramble with Peppers (314 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (705 kcal, 62g protein, 64g carbs, 21g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1800 kcal - 149g protein, 209g carbs, 44g fat, 45g fibre- Breakfast: Tofu Scramble with Peppers (378 kcal, 33g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (613 kcal, 54g protein, 72g carbs, 11g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (680 kcal, 50g protein, 108g carbs, 8g fat, 28g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 600g
- Pork loin 190g
- Whey protein powder 30g
- Firm tofu 850g
- Green lentils 190g
- Smoked salmon 130g
- Chicken breast 380g
- Turkey breast slices 85g
- Lean lamb mince 190g
- Lean stewing beef 200g
- Eggs 2
- Quorn mince 200g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 550g
- Wholemeal pasta 170g
Vegetables
- Cherry tomatoes 2 x 300g packs (493g required)
- Edamame beans 320g
- Spring onion 9
- Parsnip 150g
- Carrot 430g
- Sweet potato 390g
- mixed veg 410g
- Mushrooms 190g
- Onion 4
- Sweet potato mash 230g
- Cucumber 2 (449g required)
- Peas 75g
- Tinned tomatoes 2 x 400g tins (790g required)
- Mixed peppers 190g
- Broccoli 170g
- Celery 2 sticks
Dairy & Eggs
- Cottage cheese 725g
- Semi-skimmed milk 1 x 1L carton (283ml required)
- Light cream cheese 60g
- Low-fat yogurt 85g
- Low-fat Greek yogurt 250g
- Reduced-fat crème fraîche 70g
Fruit
- mixed berries 80g
Herbs & Spices
- Black pepper, optional to taste x5
- Rosemary 1 tsp
- Mint 1.25 tsp
- Garlic 11 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Turmeric 1 tsp
- Cumin 1 tsp
- Mixed herbs 1 tsp
- Dill 1 tsp
Condiments & Oils
- Soy sauce 4 tbsp
- Sesame oil 1.5 tbsp
- Olive oil 1.75 tbsp
- Tahini 55g
- Vegetable stock 1 cube (makes 500ml; 183ml required)
- Tikka paste 35g
- Beef stock 300ml
Extras
- Lemon juice, optional to taste x3
- Sesame seeds 2.75 tsp
- Rye 3 crackers
- Cauliflower 600g
- Reduced-fat cheddar 25g
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 143g 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 rotation actively avoids repeating the same protein twice in one day.
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 Higher variety and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.