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 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 105g of protein, built around Morrisons's Savers for roughly £20–30/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalLow Effort
Weekly cost£20–30 estimate
Daily average across the 7 days
1,794 kcal105g protein219g carbs57g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person100g protein · 218g carbs per person
Breakfast428 kcal · 10g protein · 51g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 428 kcal, 10g protein, 51g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch315 kcal · 17g protein · 59g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 315 kcal, 17g protein, 59g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml 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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner662 kcal · 54g protein · 84g carbs · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 662 kcal, 54g protein, 84g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 80g 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.
Snack396 kcal · 19g protein · 24g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 396 kcal, 19g protein, 24g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 20g light cream cheese
- 1 tsp lemon juice
- 3 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion smoked mackerel fillet as needed.
- Top oatcakes with smoked mackerel fillet, light cream cheese and lemon juice and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/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
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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.
Choose a reusable multipack containing at least 13 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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: Smoked Mackerel Pâté on Oatcakes.
- 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.
Printable meal plan PDF
Morrisons Very Cheap Batch Cook 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
1801 kcal - 100g protein, 218g carbs, 58g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (315 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (662 kcal, 54g protein, 84g carbs, 11g fat, 15g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (396 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
Tuesday
1778 kcal - 104g protein, 223g carbs, 59g fat, 40g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (420 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (685 kcal, 58g protein, 96g carbs, 13g fat, 14g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (378 kcal, 19g protein, 22g carbs, 25g fat, 3g fibre per person)
Wednesday
1801 kcal - 100g protein, 218g carbs, 58g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (315 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (662 kcal, 54g protein, 84g carbs, 11g fat, 15g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (396 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
Thursday
1778 kcal - 104g protein, 223g carbs, 59g fat, 40g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (420 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (685 kcal, 58g protein, 96g carbs, 13g fat, 14g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (378 kcal, 19g protein, 22g carbs, 25g fat, 3g fibre per person)
Friday
1801 kcal - 100g protein, 218g carbs, 58g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (315 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (662 kcal, 54g protein, 84g carbs, 11g fat, 15g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (396 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
Saturday
1800 kcal - 125g protein, 239g carbs, 35g fat, 32g fibre- Breakfast: Overnight Oats with Banana (525 kcal, 20g protein, 91g carbs, 9g fat, 11g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (539 kcal, 39g protein, 61g carbs, 14g fat, 10g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (533 kcal, 52g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (203 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Sunday
1800 kcal - 101g protein, 192g carbs, 69g fat, 27g fibre- Breakfast: Overnight Oats with Banana (436 kcal, 16g protein, 75g carbs, 8g fat, 9g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (457 kcal, 33g protein, 52g carbs, 11g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (699 kcal, 44g protein, 54g carbs, 34g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Weekly shopping list
Protein
- Turkey mince lean 550g
- Smoked mackerel fillet 360g
- Chicken thighs 390g
- Tinned chickpeas 180g
- Tinned sardines 230g
- Chicken breast 190g
- Salmon fillet 160g
Carbs & Grains
- Quinoa 270g
- Wholemeal pasta 470g
- Wholemeal couscous 140g
- Rolled oats 150g
- Wholemeal 1 roll
- Rice 3 cakes
Vegetables
- Tinned tomatoes 8 x 400g tins (3174g required)
- Onion 10
- Cherry tomatoes 2 x 300g packs (319g required)
- Baby spinach 170g
- Carrot 2
- Celery 2 stalks
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (879ml required)
- Light cream cheese 90g
- Semi-skimmed milk 1 x 1L carton (375ml required)
- Cottage cheese 110g
Fruit
- Mango chunks 360g
- Banana 2
Herbs & Spices
- Cinnamon 2.25 tsp
- Garlic 24 cloves
- Basil, optional to taste x5
- Mixed herbs 2.75 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 879ml required)
- Honey 2 tsp
- Chicken stock 725ml
- Olive oil 2.75 tsp
Tins & Jars
- Cannellini beans 900g
Extras
- Maple syrup 1.5 tbsp
- Lemon juice 3.5 tbsp
- Oatcakes 14
- Ras el hanout 1.25 tbsp
- Lemon 2
- Lemon juice, optional to taste
- Pumpkin seeds 30g
- Dark chocolate chips 13g
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
- 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 typically costs £20–30 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 105g 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.
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