Morrisons Very Cheap Batch Cook Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 114g of protein, built around Morrisons's Savers for an estimated £45–65/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person94g protein · 220g carbs per person
Breakfast466 kcal · 11g protein · 56g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks.
Recipe
Ingredients
60g quinoa
200ml light coconut milk
80g mango chunks
½ tsp cinnamon
1 tsp maple syrup
Method
Rinse the quinoa in a sieve, then put it in a small saucepan with the light coconut milk and cinnamon.
Bring to a gentle simmer and cook for 15-20 minutes, stirring often, until the quinoa is tender and creamy. Add a splash of water if it gets too thick.
Spoon into a bowl, top with the mango chunks and drizzle over the maple syrup.
Lunch337 kcal · 19g protein · 63g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
¾ of a standard tin of cannellini beans, drained
1 standard tin of tomatoes
1 onion
3 garlic cloves
200ml vegetable stock
basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion and garlic into even pieces. Drain and rinse cannellini beans.
Heat a large pan over medium heat and soften onion and garlic for 5-7 minutes.
Stir in vegetable stock and basil, to taste, then add cannellini beans and tomatoes and simmer gently until tender and thickened.
Taste, season and portion for serving.
Dinner713 kcal · 58g protein · 90g carbs · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes.
Recipe
Ingredients
200g lean turkey mince
90g wholemeal pasta (dry weight)
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. 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 lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack283 kcal · 6g protein · 11g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds.
Recipe
Ingredients
30g dark chocolate 70%
20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine dark chocolate 70% and almonds in a bowl or lidded container.
Estimated cost: £45–65/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
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Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
Cook and portion five lunches of Cannellini Bean and Tomato Soup.
Batch cook Turkey Mince Bolognese with Wholemeal Pasta and Chicken Tagine with Wholemeal Couscous as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Dark Chocolate and Almonds, Skyr High-Protein Yogurt, Prawn Cocktail in Lettuce Cups, Almond Butter with Celery Sticks, and Carrot Sticks with Hummus.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 is estimated at £45–65 per week for one person at typical UK prices, 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 114g 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 how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
