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 Pescatarian Budget-Smart 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 141g of protein, built around Morrisons's Savers for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal141g protein191g carbs53g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person120g protein · 180g carbs per person
Breakfast299 kcal · 22g protein · 37g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 299 kcal, 22g protein, 37g carbs.
Recipe
Ingredients
- 125g cottage cheese
- 2 slices of wholemeal bread
- 5 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.
Lunch632 kcal · 35g protein · 66g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 632 kcal, 35g protein, 66g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: 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.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner682 kcal · 43g protein · 53g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 682 kcal, 43g protein, 53g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 80g wholemeal pasta (dry weight)
- 3 generous handfuls baby spinach (about 80g)
- lemon juice, to taste
- 2 garlic cloves
- ¾ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack188 kcal · 20g protein · 24g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 188 kcal, 20g protein, 24g carbs.
Recipe
Ingredients
- ½ of a standard tin of tuna, drained
- 3 rye crackers
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna.
- Top rye crackers with tuna and lemon juice and serve.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
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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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Pescatarian Budget-Smart 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
1801 kcal - 120g protein, 180g carbs, 67g fat, 26g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (299 kcal, 22g protein, 37g carbs, 7g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (632 kcal, 35g protein, 66g carbs, 26g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (682 kcal, 43g protein, 53g carbs, 33g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (188 kcal, 20g protein, 24g carbs, 1g fat, 5g fibre per person)
Tuesday
1805 kcal - 155g protein, 220g carbs, 35g fat, 36g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (399 kcal, 31g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (616 kcal, 45g protein, 70g carbs, 15g fat, 11g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (519 kcal, 51g protein, 66g carbs, 8g fat, 11g fibre per person)
- Snack: Tuna on Rye Crackers (271 kcal, 28g protein, 36g carbs, 2g fat, 7g fibre per person)
Wednesday
1794 kcal - 146g protein, 167g carbs, 69g fat, 37g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (398 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: King Prawn and Avocado Salad (276 kcal, 35g protein, 11g carbs, 12g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (859 kcal, 53g protein, 74g carbs, 45g fat, 16g fibre per person)
- Snack: Tuna on Rye Crackers (261 kcal, 28g protein, 34g carbs, 2g fat, 7g fibre per person)
Thursday
1801 kcal - 117g protein, 186g carbs, 67g fat, 29g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (300 kcal, 23g protein, 37g carbs, 7g fat, 5g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (440 kcal, 30g protein, 37g carbs, 21g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (872 kcal, 44g protein, 88g carbs, 38g fat, 13g fibre per person)
- Snack: Tuna on Rye Crackers (189 kcal, 20g protein, 24g carbs, 1g fat, 5g fibre per person)
Friday
1799 kcal - 147g protein, 223g carbs, 36g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (358 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (617 kcal, 33g protein, 76g carbs, 18g fat, 4g fibre per person)
- Dinner: Cod and Chickpea Stew (581 kcal, 61g protein, 72g carbs, 8g fat, 19g fibre per person)
- Snack: Tuna on Rye Crackers (243 kcal, 25g protein, 32g carbs, 1g fat, 6g fibre per person)
Saturday
1798 kcal - 153g protein, 184g carbs, 43g fat, 30g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (473 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (470 kcal, 33g protein, 47g carbs, 12g fat, 9g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (651 kcal, 58g protein, 81g carbs, 10g fat, 12g fibre per person)
- Snack: Tuna on Rye Crackers (204 kcal, 22g protein, 26g carbs, 1g fat, 5g fibre per person)
Sunday
1793 kcal - 151g protein, 177g carbs, 54g fat, 24g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Tuna Niçoise Salad (430 kcal, 47g protein, 34g carbs, 13g fat, 6g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Tuna on Rye Crackers (204 kcal, 22g protein, 26g carbs, 1g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 500g
- Salmon fillet 490g
- Tinned tuna in spring water 825g
- Tinned sardines 140g
- Cod fillet 450g
- King prawns 180g
- Tinned chickpeas 300g
- Tinned mackerel in brine 140g
- Eggs 5
- Smoked salmon 280g
Carbs & Grains
- Wholemeal bread 14 slices
- Brown rice 300g
- Wholemeal pasta 260g
- New potatoes 600g
- Quinoa 75g
Vegetables
- Cherry tomatoes 4 x 300g packs (990g required)
- mixed veg 300g
- Baby spinach 130g
- Green beans 330g
- Avocado 1
- Mixed leaves 150g
- Sweet potato 240g
- Broccoli 420g
- Cucumber 1 (300g required)
- Red onion 1
- Tinned tomatoes 2 x 400g tins (602g required)
- Onion 1
- Spring onion 2
Dairy & Eggs
- Cottage cheese 775g
- Tinned coconut milk light 1 x 400ml tin (168ml required)
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 5 cloves
- Parsley, optional to taste x2
- Dill 2.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Tahini 17g
- Olive oil 2.75 tbsp
- Lemon dressing 35g
- Curry paste 25g
- Teriyaki sauce 40g
Extras
- Lemon juice, optional to taste x3
- Sesame seeds 1.75 tsp
- Rye 27 crackers
- Lemon juice 4.25 tbsp
- Lemon 4
- Sweetcorn 90g
- Reduced-fat cheddar 30g
- Olives 1 x 300g jar (36g required)
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
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 141g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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