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 Higher-Protein Weekly 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 142g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,804 kcal142g protein189g carbs56g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1778 kcal per person139g protein · 182g carbs per person
Breakfast446 kcal · 41g protein · 41g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 446 kcal, 41g protein, 41g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 80ml oat milk
- 80g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch614 kcal · 34g protein · 65g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 614 kcal, 34g protein, 65g 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.
Dinner601 kcal · 51g protein · 65g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 601 kcal, 51g protein, 65g carbs.
Recipe
Ingredients
- 150g king prawns
- 70g brown rice (dry weight)
- 2 eggs
- 70g frozen peas
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack117 kcal · 13g protein · 11g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 117 kcal, 13g protein, 11g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 70g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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 66 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1778 kcal - 139g protein, 182g carbs, 56g fat, 21g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (601 kcal, 51g protein, 65g carbs, 15g fat, 4g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (117 kcal, 13g protein, 11g carbs, 3g fat, 2g fibre per person)
Tuesday
1804 kcal - 141g protein, 187g carbs, 53g fat, 23g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (504 kcal, 45g protein, 59g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (618 kcal, 39g protein, 67g carbs, 22g fat, 7g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (214 kcal, 14g protein, 20g carbs, 7g fat, 4g fibre per person)
Wednesday
1826 kcal - 185g protein, 170g carbs, 51g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (750 kcal, 69g protein, 66g carbs, 24g fat, 11g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (261 kcal, 38g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (587 kcal, 58g protein, 74g carbs, 9g fat, 12g fibre per person)
- Snack: Hard-Boiled Eggs (228 kcal, 20g protein, 1g carbs, 15g fat, 0g fibre per person)
Thursday
1814 kcal - 147g protein, 204g carbs, 50g fat, 43g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (495 kcal, 34g protein, 42g carbs, 23g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (644 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (135 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Friday
1802 kcal - 131g protein, 181g carbs, 62g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (424 kcal, 39g protein, 38g carbs, 13g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (460 kcal, 41g protein, 54g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (781 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (137 kcal, 12g protein, 10g carbs, 6g fat, 6g fibre per person)
Saturday
1799 kcal - 136g protein, 208g carbs, 51g fat, 17g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (549 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (596 kcal, 32g protein, 74g carbs, 18g fat, 4g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (522 kcal, 51g protein, 80g carbs, 4g fat, 5g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (132 kcal, 22g protein, 2g carbs, 5g fat, 1g fibre per person)
Sunday
1802 kcal - 115g protein, 190g carbs, 66g fat, 26g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (442 kcal, 31g protein, 37g carbs, 21g fat, 6g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (641 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
- Snack: Sardines on Rye Crackers (252 kcal, 19g protein, 26g carbs, 7g fat, 5g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 20
- Firm tofu 650g
- King prawns 700g
- Tinned tuna in spring water 230g
- Smoked salmon 50g
- Cod fillet 270g
- Salmon fillet 270g
- Quorn mince 190g
- Tinned chickpeas 75g
- Tinned mackerel in brine 130g
- Tinned sardines in spring water 80g
Carbs & Grains
- Wholemeal flour 240g
- Brown rice 490g
- Rice noodles 70g
- New potatoes 700g
- Wholemeal pasta 85g
- Rye bread 4 slices
- Wholewheat noodles 95g
Vegetables
- mixed veg 280g
- peas 65g
- Edamame beans 240g
- Spring onion 8
- Mixed leaves 110g
- Red onion 1
- Green beans 380g
- Tinned tomatoes 1 x 400g tin (377g required)
- Onion 1
- Baby spinach 55g
- Cucumber 1 (150g required)
- Pak choi 160g
- Romaine lettuce 40g
- Broccoli 170g
Dairy & Eggs
- Oat milk 1 x 1L carton (464ml required)
- Low-fat Greek yogurt 750g
- Light cream cheese 25g
- Tinned coconut milk light 1 x 400ml tin (150ml required)
- Butter 9g
Fruit
- berries 280g
- mixed berries 140g
- Mango 1
Herbs & Spices
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Parsley, optional to taste
- Garlic 3 cloves
- Mixed herbs 1 tsp
- Turmeric 1 tsp
- Black pepper, optional to taste x2
Condiments & Oils
- Tahini 16g
- Soy sauce 4.25 tbsp
- Sesame oil 2.5 tsp
- Tamari 1.75 tbsp
- Olive oil 1.25 tbsp
- Curry paste 23g
- Lemon dressing 15g
- Sweet chilli sauce 20g
- Light mayo 15g
- Teriyaki sauce 35g
Extras
- Lemon juice, optional to taste x2
- Sesame seeds 1.75 tsp
- Beansprouts 85g
- Lime juice, optional to taste x3
- Peanuts 16g
- Rye 6 crackers
- Lemon 3
- Sea salt, optional to taste
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 142g 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 selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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.
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.