Morrisons Pescatarian Higher-Protein 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 difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietPescatarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

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
DietPescatarian
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 Pescatarian Higher-Protein 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 - 92g protein
  • Breakfast: Tofu Scramble with Peppers (373 kcal, 28g protein)
  • Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (566 kcal, 28g protein)
  • Snack: Banana and Almonds (321 kcal, 8g protein)

Tuesday

1800 kcal - 109g protein
  • Breakfast: Tofu Scramble with Peppers (387 kcal, 29g protein)
  • Lunch: King Prawn and Avocado Salad (507 kcal, 37g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (573 kcal, 24g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (333 kcal, 19g protein)

Wednesday

1800 kcal - 120g protein
  • Breakfast: Tofu Scramble with Peppers (341 kcal, 26g protein)
  • Lunch: Mackerel and Brown Rice Salad (588 kcal, 42g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (565 kcal, 45g protein)
  • Snack: Dark Chocolate and Almonds (306 kcal, 7g protein)

Thursday

1800 kcal - 122g protein
  • Breakfast: Tofu Scramble with Peppers (392 kcal, 30g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (555 kcal, 24g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (623 kcal, 49g protein)
  • Snack: Rice Cakes with Cottage Cheese (230 kcal, 19g protein)

Friday

1800 kcal - 103g protein
  • Breakfast: Tofu Scramble with Peppers (320 kcal, 24g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (530 kcal, 24g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (641 kcal, 46g protein)
  • Snack: Mixed Nuts and Dried Fruit (309 kcal, 9g protein)

Saturday

1800 kcal - 128g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (444 kcal, 27g protein)
  • Lunch: Miso Tofu and Edamame Bowl (518 kcal, 35g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (641 kcal, 44g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (197 kcal, 22g protein)

Sunday

1800 kcal - 112g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (429 kcal, 26g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (560 kcal, 48g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (549 kcal, 31g protein)
  • Snack: Apple and Peanut Butter (262 kcal, 7g protein)

Weekly shopping list

Protein

  • Firm tofu 260g
  • King prawns 200g
  • Tinned chickpeas 525g
  • Tinned mackerel in brine 145g
  • Eggs 2
  • Green lentils 135g dry
  • Tinned tuna 195g
  • Egg 1
  • Salmon fillet 200g
  • Silken tofu 185g
  • Mackerel fillet 220g
  • Tinned tuna in spring water 175g

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Oatcakes 5
  • Rice cakes 4
  • Sourdough bread 2 slices
  • New potatoes 310g

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Tinned tomatoes 525g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 11
  • Baby spinach 200g
  • Cucumber half
  • Red onion half
  • Frozen peas 95g
  • Sweet potato 270g
  • Sweet potato 270g mashed
  • Spring onion 3
  • Courgette 1
  • Broccoli 220g
  • Mushrooms 185g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Coconut milk light 270ml
  • Cottage cheese 135g
  • Halloumi 110g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 105g
  • Lemon dressing 20g
  • Curry paste 40g
  • Reduced-fat cheddar 55g
  • Dark chocolate 70% 35g
  • Tahini 25g
  • Lemon juice
  • Balsamic glaze 1 tsp
  • Lemon 1
  • Dill 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Garlic 1 clove
  • Parsley pinch
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Watercress 50g
  • Light mayo 20g
  • Teriyaki sauce 50g
  • Apple 1

Your 7-Day Meal Plan

Monday

1800 kcal92g protein
Breakfast373 kcal · 28g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 373 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Mixed peppers 130g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch540 kcal · 28g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 540 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 105g dry, Edamame beans 130g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  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.
Dinner566 kcal · 28g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 566 kcal, 28g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 525g, Tinned tomatoes 525g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack321 kcal · 8g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 321 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Banana 1, Almonds 25g.
  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

  • Firm tofu 260g
  • King prawns 200g
  • Tinned chickpeas 525g
  • Tinned mackerel in brine 145g
  • Eggs 2
  • Green lentils 135g dry
  • Tinned tuna 195g
  • Egg 1
  • Salmon fillet 200g
  • Silken tofu 185g
  • Mackerel fillet 220g
  • Tinned tuna in spring water 175g

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Oatcakes 5
  • Rice cakes 4
  • Sourdough bread 2 slices
  • New potatoes 310g

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Tinned tomatoes 525g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 11
  • Baby spinach 200g
  • Cucumber half
  • Red onion half
  • Frozen peas 95g
  • Sweet potato 270g
  • Sweet potato 270g mashed
  • Spring onion 3
  • Courgette 1
  • Broccoli 220g
  • Mushrooms 185g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Coconut milk light 270ml
  • Cottage cheese 135g
  • Halloumi 110g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 105g
  • Lemon dressing 20g
  • Curry paste 40g
  • Reduced-fat cheddar 55g
  • Dark chocolate 70% 35g
  • Tahini 25g
  • Lemon juice
  • Balsamic glaze 1 tsp
  • Lemon 1
  • Dill 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Garlic 1 clove
  • Parsley pinch
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Watercress 50g
  • Light mayo 20g
  • Teriyaki sauce 50g
  • Apple 1

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 pescatarian eaters?

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

Related Meal Plans

Aldi High Protein Low Calorie Plan — 1,500 kcalAldi High Protein Low Calorie Plan — 1,800 kcalMorrisons Weight Loss Meal Plan — 1,500 kcalMorrisons Vegan Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.