Morrisons Pescatarian Batch-Friendly Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable pescatarian 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 difficultyBatch cook (prep on Sunday)
Best forFat loss while preserving muscle mass
DietPescatarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian Batch-Friendly 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: Pescatarian

7-day meal plan

Monday

1800 kcal - 94g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (533 kcal, 25g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (545 kcal, 30g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (494 kcal, 30g protein)
  • Snack: Carrot Sticks with Hummus (228 kcal, 9g protein)

Tuesday

1800 kcal - 125g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (461 kcal, 22g protein)
  • Lunch: Black Bean Burrito Bowl (483 kcal, 22g protein)
  • Dinner: Baked Cod and Chickpea Stew (538 kcal, 50g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (318 kcal, 31g protein)

Wednesday

1800 kcal - 104g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (467 kcal, 22g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (578 kcal, 47g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (489 kcal, 24g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (266 kcal, 11g protein)

Thursday

1800 kcal - 91g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (506 kcal, 24g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (481 kcal, 22g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (626 kcal, 31g protein)
  • Snack: Hard-Boiled Eggs (187 kcal, 14g protein)

Friday

1800 kcal - 81g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (552 kcal, 26g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (499 kcal, 18g protein)
  • Dinner: Chickpea and Sweet Potato Stew (552 kcal, 21g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (197 kcal, 16g protein)

Saturday

1800 kcal - 112g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (520 kcal, 37g protein)
  • Lunch: Tiger Prawn and Mango Salad (453 kcal, 37g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (587 kcal, 29g protein)
  • Snack: Peanut Butter with Celery Sticks (240 kcal, 9g protein)

Sunday

1800 kcal - 99g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (484 kcal, 35g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (559 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (534 kcal, 22g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (223 kcal, 20g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Eggs 3 soft-boiled
  • Black beans tinned 220g
  • Cod fillet 220g
  • Tinned chickpeas 220g
  • Salmon fillet 165g
  • Green lentils tinned 220g
  • Red lentils 120g
  • Smoked salmon 105g
  • King prawns 200g

Carbs & Grains

  • Wholemeal flour 100g
  • Brown rice 100g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 35g
  • Rolled oats 55g
  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Carrot 3
  • Sweetcorn 65g
  • Tinned tomatoes 440g
  • Onion 1
  • Baby spinach 65g
  • Cucumber 55g
  • Mushrooms 220g
  • Sweet potato mash 280g
  • Celery 2 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Frozen edamame beans 195g
  • Red onion quarter
  • Red pepper 1
  • Celery sticks 5

Dairy & Eggs

  • Semi-skimmed milk 190ml
  • Low-fat yogurt 125g
  • Low-fat Greek yogurt 165g
  • Peanut butter 35g
  • Ricotta 120g
  • Light cream cheese 55g
  • Coconut milk light 250ml

Extras & Condiments

  • Blueberries 65g
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Reduced-sugar baked beans 250g
  • Hummus 75g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Garlic 3 cloves
  • Paprika 1 tsp
  • Parsley fresh
  • Honey 1 tsp
  • Quinoa 90g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Vegetable stock 220ml
  • Chia seeds 1 tsp
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Cumin 1.25 tsp
  • Sea salt pinch
  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Mango 3/4
  • Chilli flakes pinch
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Curry powder 2.5 tsp
  • Curry paste 35g
  • Frozen mixed berries 100g

Your 7-Day Meal Plan

Monday

1800 kcal94g protein
Breakfast533 kcal · 25g protein · 15 min

Wholemeal Pancakes with Low-Fat Yogurt

Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 533 kcal, 25g protein.

Recipe
  1. Add the base ingredients to a bowl: Wholemeal flour 100g, Eggs 3, Semi-skimmed milk 190ml, Low-fat yogurt 125g, Blueberries 65g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch545 kcal · 30g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 545 kcal, 30g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 100g dry, Avocado 3/4, Mixed leaves 75g, Cherry tomatoes 8, Tahini dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner494 kcal · 30g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 494 kcal, 30g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 250g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack228 kcal · 9g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 228 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 75g.
  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 3
  • Eggs 3 soft-boiled
  • Black beans tinned 220g
  • Cod fillet 220g
  • Tinned chickpeas 220g
  • Salmon fillet 165g
  • Green lentils tinned 220g
  • Red lentils 120g
  • Smoked salmon 105g
  • King prawns 200g

Carbs & Grains

  • Wholemeal flour 100g
  • Brown rice 100g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 35g
  • Rolled oats 55g
  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Carrot 3
  • Sweetcorn 65g
  • Tinned tomatoes 440g
  • Onion 1
  • Baby spinach 65g
  • Cucumber 55g
  • Mushrooms 220g
  • Sweet potato mash 280g
  • Celery 2 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Frozen edamame beans 195g
  • Red onion quarter
  • Red pepper 1
  • Celery sticks 5

Dairy & Eggs

  • Semi-skimmed milk 190ml
  • Low-fat yogurt 125g
  • Low-fat Greek yogurt 165g
  • Peanut butter 35g
  • Ricotta 120g
  • Light cream cheese 55g
  • Coconut milk light 250ml

Extras & Condiments

  • Blueberries 65g
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Reduced-sugar baked beans 250g
  • Hummus 75g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Garlic 3 cloves
  • Paprika 1 tsp
  • Parsley fresh
  • Honey 1 tsp
  • Quinoa 90g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Vegetable stock 220ml
  • Chia seeds 1 tsp
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Cumin 1.25 tsp
  • Sea salt pinch
  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Mango 3/4
  • Chilli flakes pinch
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Curry powder 2.5 tsp
  • Curry paste 35g
  • Frozen mixed berries 100g

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)

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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.

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