What this plan is for
A Morrisons low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 122g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal122g protein230g carbs45g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1815 kcal per person123g protein · 215g carbs per person
Breakfast351 kcal · 29g protein · 44g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 351 kcal, 29g protein, 44g carbs.
Recipe
Ingredients
- 225g skyr
- 40g low-sugar granola
- 90g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch395 kcal · 18g protein · 65g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 395 kcal, 18g protein, 65g carbs.
Recipe
Ingredients
- 5 tbsp plus 2 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner814 kcal · 69g protein · 86g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 814 kcal, 69g protein, 86g carbs.
Recipe
Ingredients
- 225g king prawns
- 100g brown rice (dry weight)
- 2 eggs
- 90g frozen peas
- 2¼ tbsp soy sauce
- 1 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.
Snack255 kcal · 7g protein · 20g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 255 kcal, 7g protein, 20g carbs.
Recipe
Ingredients
- 30g mixed nuts
- 20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
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 67 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Morrisons Low Effort 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
1815 kcal - 123g protein, 215g carbs, 55g fat, 26g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (395 kcal, 18g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (814 kcal, 69g protein, 86g carbs, 21g fat, 5g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (255 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Tuesday
1798 kcal - 129g protein, 206g carbs, 54g fat, 26g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (329 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (682 kcal, 49g protein, 73g carbs, 20g fat, 5g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (615 kcal, 49g protein, 68g carbs, 20g fat, 10g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Wednesday
1801 kcal - 120g protein, 252g carbs, 33g fat, 35g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (343 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (601 kcal, 24g protein, 113g carbs, 3g fat, 18g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (651 kcal, 52g protein, 71g carbs, 19g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (206 kcal, 15g protein, 25g carbs, 5g fat, 1g fibre per person)
Thursday
1798 kcal - 129g protein, 236g carbs, 35g fat, 32g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (314 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (636 kcal, 32g protein, 99g carbs, 13g fat, 18g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (710 kcal, 56g protein, 85g carbs, 14g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (138 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Friday
1799 kcal - 119g protein, 223g carbs, 50g fat, 40g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (360 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (537 kcal, 28g protein, 84g carbs, 14g fat, 13g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (654 kcal, 57g protein, 75g carbs, 12g fat, 18g fibre per person)
- Snack: Walnuts and Dried Blueberries (248 kcal, 4g protein, 19g carbs, 18g fat, 3g fibre per person)
Saturday
1801 kcal - 105g protein, 247g carbs, 43g fat, 46g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (338 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (447 kcal, 33g protein, 51g carbs, 11g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (739 kcal, 35g protein, 135g carbs, 6g fat, 31g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (277 kcal, 14g protein, 27g carbs, 15g fat, 4g fibre per person)
Sunday
1798 kcal - 128g protein, 233g carbs, 45g fat, 38g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (427 kcal, 29g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (484 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (737 kcal, 57g protein, 101g carbs, 15g fat, 17g fibre per person)
- Snack: Carrot Sticks with Hummus (150 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Weekly shopping list
Protein
- King prawns 430g
- Eggs 3
- Chicken breast 190g
- Pork tenderloin 210g
- Black beans 210g
- Green lentils 100g
- Lean beef strips 200g
- Turkey mince lean 220g
- Smoked salmon 150g
- Tinned sardines 110g
- Lean stewing beef 210g
Carbs & Grains
- Low-sugar granola 210g
- Wholemeal 2 pittas
- Brown rice 500g
- Wholemeal pasta 170g
- Rice 3 cakes
- Soba noodles 90g
Vegetables
- Courgette 2
- Red pepper 4
- Spinach 35g
- peas 85g
- Mixed peppers 800g
- Sweet potato 650g
- Cherry tomatoes 2 x 300g packs (489g required)
- Baby spinach 95g
- Edamame beans 110g
- Cucumber 1 (186g required)
- Tinned tomatoes 3 x 400g tins (959g required)
- Onion 3
- Carrot 4
Dairy & Eggs
- Skyr 1.05kg
- Cottage cheese 310g
- Low-fat Greek yogurt 150g
- Light cream cheese 75g
Fruit
- berries 420g
- Raisins 21g
- Apple 2
- mixed berries 80g
- Dried blueberries 22g
Herbs & Spices
- Garlic 15 cloves
- Rosemary 1 tsp
- Coriander, optional to taste
- Basil, optional to taste
- Chilli flakes, optional to taste
- Cumin 2 tsp
- Ginger 2.25 tsp
- Chilli powder 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Hummus 150g
- Soy sauce 5.25 tbsp
- Sesame oil 2.25 tsp
- Olive oil 3.25 tbsp
- Peanut butter 16g
- Salsa 55g
- Tahini 19g
- Beef stock 310ml
Tins & Jars
- Mixed beans 340g
Extras
- Mixed nuts 35g
- Sweetcorn 65g
- Lime juice, optional to taste
- Lemon juice, optional to taste
- stir-fry veg 200g
- Walnuts 30g
- Wholemeal bagel 2
- Lemon juice 1.5 tbsp
- Reduced-fat cheddar 35g
- Oatcakes 4
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
- 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)
💪 Increase protein
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this low effort 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 122g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic low effort plan?
Plenty of low effort plans share the same 1,800 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
Can I print this low effort 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 beginners?
Yes. Recipes are rated Minimal (under 10 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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