What this plan is for
A Morrisons maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Maintenance Meal Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 128g of protein, built around Morrisons's Savers for roughly £40–55/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMaintenance
Weekly cost£40–55 estimate
Daily average across the 7 days
2,005 kcal128g protein256g carbs54g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2003 kcal per person140g protein · 276g carbs per person
Breakfast611 kcal · 12g protein · 122g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 611 kcal, 12g protein, 122g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 100ml oat milk
- 1 tbsp hemp seeds
- 20g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch495 kcal · 43g protein · 56g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 495 kcal, 43g protein, 56g carbs.
Recipe
Ingredients
- 175g lean beef strips
- 1 medium sweet potato
- 3 generous handfuls mixed leaves (about 90g)
- ½ red onion
- 1 tbsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add red onion for the final minute and cook until fragrant.
- Cut red onion into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner554 kcal · 55g protein · 64g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 554 kcal, 55g protein, 64g carbs.
Recipe
Ingredients
- 200g chicken breast
- 2 carrot
- 2 celery stalks
- 1 onion
- 750ml chicken stock
- 1 wholemeal roll
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop carrot, celery and onion and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add chicken stock and wholemeal roll and warm through, then taste and serve.
Snack167 kcal · 16g protein · 19g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 167 kcal, 16g protein, 19g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Snack176 kcal · 14g protein · 15g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 176 kcal, 14g protein, 15g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/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
Extras
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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.
Use 3 five-container glass packs to provide at least 11 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
- Last checked
- 13 July 2026
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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 2,000 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Maintenance Meal Plan — 2,000 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
2003 kcal - 140g protein, 276g carbs, 41g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (611 kcal, 12g protein, 122g carbs, 13g fat, 14g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (495 kcal, 43g protein, 56g carbs, 12g fat, 8g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (554 kcal, 55g protein, 64g carbs, 8g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (167 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
- Snack: Lean Beef Jerky (176 kcal, 14g protein, 15g carbs, 5g fat, 1g fibre per person)
Tuesday
2000 kcal - 119g protein, 263g carbs, 58g fat, 41g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (546 kcal, 11g protein, 109g carbs, 11g fat, 12g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (448 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (618 kcal, 51g protein, 43g carbs, 26g fat, 13g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (124 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Wednesday
2001 kcal - 129g protein, 282g carbs, 47g fat, 31g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (547 kcal, 11g protein, 109g carbs, 12g fat, 12g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (449 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (591 kcal, 60g protein, 69g carbs, 9g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (199 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
- Snack: Banana and Almonds (215 kcal, 5g protein, 28g carbs, 10g fat, 4g fibre per person)
Thursday
2028 kcal - 125g protein, 264g carbs, 58g fat, 39g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (546 kcal, 11g protein, 109g carbs, 11g fat, 12g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (441 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (549 kcal, 38g protein, 42g carbs, 25g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (216 kcal, 23g protein, 28g carbs, 1g fat, 6g fibre per person)
- Snack: Roasted Spiced Chickpeas (276 kcal, 15g protein, 35g carbs, 10g fat, 10g fibre per person)
Friday
2002 kcal - 105g protein, 294g carbs, 44g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (472 kcal, 9g protein, 95g carbs, 10g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (524 kcal, 35g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (547 kcal, 24g protein, 94g carbs, 7g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (247 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (212 kcal, 15g protein, 25g carbs, 5g fat, 2g fibre per person)
Saturday
1998 kcal - 129g protein, 197g carbs, 73g fat, 40g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (364 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (556 kcal, 38g protein, 54g carbs, 18g fat, 11g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (640 kcal, 40g protein, 55g carbs, 33g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (244 kcal, 22g protein, 7g carbs, 11g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (194 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Sunday
2001 kcal - 150g protein, 217g carbs, 55g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (427 kcal, 13g protein, 63g carbs, 11g fat, 13g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (653 kcal, 44g protein, 63g carbs, 21g fat, 13g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (460 kcal, 50g protein, 48g carbs, 9g fat, 7g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (276 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (185 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Weekly shopping list
Protein
- Lean beef strips 650g
- Chicken breast 200g
- Lean beef jerky 45g
- Lean lamb mince 200g
- Mackerel fillet 170g
- Tinned tuna in spring water 75g
- Tinned chickpeas 190g
- Green lentils 280g
- Pea protein powder 25g
- Salmon fillet 160g
- Beef tomato 1
- Turkey breast slices 150g
- Tinned tuna 150g
- Egg 1
Carbs & Grains
- Low-sugar granola 120g
- Wholemeal 1 roll
- Rice 5 cakes
- White potatoes 240g
- New potatoes 240g
- Brown rice 85g
- Rolled oats 120g
Vegetables
- Sweet potato 1.2kg
- Mixed leaves 380g
- Red onion 2
- Carrot 4
- Celery 3 stalks
- Celery 2 sticks
- Onion 4
- Peas 160g
- Cucumber 1 (257g required)
- Spring onion 5
- Watercress 40g
- Mushrooms 170g
- Spinach 25g
- Broccoli 180g
- edamame beans 160g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1055ml required)
- Low-fat Greek yogurt 380g
- Semi-skimmed milk 1 x 1L carton (144ml required)
- Cottage cheese 100g
- Halloumi 220g
- Parmesan 16g
- Light mozzarella 90g
- Light cream cheese 35g
Fruit
- Banana 13
- Medjool 10 dates
- berries 65g
- Pomegranate seeds 85g
- mixed berries 150g
Herbs & Spices
- Garlic 5 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Dill 2 tsp
- Parsley, optional to taste
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Basil, optional to taste
Condiments & Oils
- Balsamic dressing 60g
- Chicken stock 750ml
- Honey 2 tsp
- Peanut butter 16g
- Mustard dressing 19g
- Olive oil 1.25 tbsp
- Lemon dressing 55g
- Vegetable stock 1 cube (makes 500ml; 491ml required)
- Mustard 1 tsp
Extras
- Hemp seeds 4.75 tbsp
- Cauliflower 290g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Almonds 19g
- Lemon juice, optional to taste
- Rye 8 crackers
- Lemon juice 1 tsp
- Chia seeds 19g
- Maple syrup 2 tsp
- Lemon 1
- Balsamic glaze 1 tsp
- 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)
- Switch to Morrisons's value range across the board rather than mid-tier lines
- 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
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 maintenance plan cost per week?
This plan is designed for Morrisons and typically costs £40–55 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 128g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance 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 2,000 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 Standard (20–30 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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