Morrisons Pescatarian Budget-Smart High Protein Low Calorie Plan — 1,800 kcal
Free 7-day Pescatarian high protein low calorie meal plan for Morrisons. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 310 kcal, 18g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 580 kcal, 42g protein.
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 190 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Eggs 2
- Green lentils 100g dry
- Salmon fillet 180g
- Tinned tuna in spring water 80g
- Silken tofu 150g
- King prawns 200g
- Firm tofu 180g
- Tuna steak 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 90g dry
- Brown rice 80g dry
- Wholewheat noodles 90g dry
- Rolled oats 60g
- New potatoes 150g
- Oatcakes 3
Vegetables
- Black pepper pinch
- Sweet potato 200g
- Baby spinach 60g
- Courgette 1
- Red pepper 1
- Edamame beans 100g
- Onion 1
- Spring onion 2
- Broccoli 100g
- Spinach 60g
- Cherry tomatoes 8
- Tomato 1
- Cucumber 4 slices
- Asparagus 150g
Dairy & Eggs
- Butter 5g
- Halloumi 100g
- Skyr 150g
- Oat milk 200ml
- Butternut squash 400g
- Light cream cheese 20g
Extras & Condiments
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Garlic 2 cloves
- Olive oil 1 tbsp
- Rye crackers 4
- Mixed leaves 60g
- Balsamic glaze 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Smoked paprika 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Lime juice
- Reduced-fat feta 60g
- Apple 1
- Walnuts 20g
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Olives 10
- Vegetable stock 700ml
- Falafel 4 baked
- Hummus 40g
- Banana 1
- Almonds 20g
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.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.