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 Balanced Maintenance 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 133g 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
2,003 kcal133g protein199g carbs77g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1973 kcal per person167g protein · 212g carbs per person
Breakfast481 kcal · 30g protein · 45g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 481 kcal, 30g protein, 45g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 60g)
- 125g mushrooms
- 2 slices of wholemeal bread
- 1¼ tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch216 kcal · 34g protein · 21g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 216 kcal, 34g protein, 21g carbs.
Recipe
Ingredients
- 175g king prawns
- ½ mango
- 3 generous handfuls mixed leaves (about 100g)
- ¼ red onion
- lime juice, to taste
- chilli flakes, to taste
- coriander fresh, to taste
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add red onion for the final minute and cook until fragrant.
- Rinse mixed leaves, then slice or chop red onion.
- Arrange king prawns, mango, mixed leaves, lime juice, chilli flakes and coriander fresh, to taste in a bowl.
Dinner874 kcal · 69g protein · 104g carbs · 20 min
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 874 kcal, 69g protein, 104g carbs.
Recipe
Ingredients
- 225g lean beef strips
- 100g brown rice (dry weight)
- 225g frozen stir-fry veg
- 2¼ tbsp soy sauce
- 2 garlic cloves
- 1¼ tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the lean beef strips for 3-4 minutes, until browned and cooked through.
- Add frozen stir-fry veg and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
Snack129 kcal · 5g protein · 6g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 129 kcal, 5g protein, 6g carbs.
Recipe
Ingredients
- 1¼ tbsp almond butter
- 5 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
Snack273 kcal · 29g protein · 36g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 273 kcal, 29g protein, 36g carbs.
Recipe
Ingredients
- ¾ of a standard tin of tuna, drained
- 5 rye crackers
- 1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna.
- Top rye crackers with tuna and lemon juice and serve.
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.
0 of 77 items tickedSaved on this device
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
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 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 Balanced Maintenance 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
1973 kcal - 167g protein, 212g carbs, 53g fat, 31g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (481 kcal, 30g protein, 45g carbs, 21g fat, 8g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (216 kcal, 34g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (874 kcal, 69g protein, 104g carbs, 17g fat, 9g fibre per person)
- Snack: Almond Butter with Celery Sticks (129 kcal, 5g protein, 6g carbs, 11g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (273 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
Tuesday
1983 kcal - 138g protein, 185g carbs, 76g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (681 kcal, 46g protein, 66g carbs, 23g fat, 13g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (471 kcal, 46g protein, 59g carbs, 7g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
2016 kcal - 119g protein, 194g carbs, 93g fat, 32g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (441 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (700 kcal, 43g protein, 60g carbs, 37g fat, 13g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (354 kcal, 8g protein, 40g carbs, 18g fat, 3g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Thursday
2006 kcal - 131g protein, 189g carbs, 79g fat, 37g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (368 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (521 kcal, 43g protein, 48g carbs, 15g fat, 7g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (754 kcal, 59g protein, 75g carbs, 23g fat, 18g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Friday
2026 kcal - 134g protein, 218g carbs, 67g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (556 kcal, 30g protein, 69g carbs, 16g fat, 4g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (574 kcal, 49g protein, 68g carbs, 10g fat, 16g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (123 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (354 kcal, 8g protein, 40g carbs, 18g fat, 3g fibre per person)
Saturday
2014 kcal - 104g protein, 207g carbs, 88g fat, 49g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (506 kcal, 25g protein, 19g carbs, 36g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (644 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Banana and Almonds (215 kcal, 5g protein, 28g carbs, 10g fat, 4g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Sunday
2000 kcal - 138g protein, 190g carbs, 81g fat, 30g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (491 kcal, 26g protein, 40g carbs, 23g fat, 9g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (364 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (822 kcal, 52g protein, 88g carbs, 30g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (181 kcal, 5g protein, 25g carbs, 9g fat, 5g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (142 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- King prawns 430g
- Lean beef strips 390g
- Tinned tuna in spring water 95g
- Green lentils 110g
- Cod fillet 220g
- Salmon fillet 170g
- Chicken breast 140g
- Red lentils 85g
- Tinned mackerel in brine 120g
- Turkey mince lean 190g
- Quorn mince 190g
- Turkey breast slices 110g
- Firm tofu 220g
Carbs & Grains
- Wholemeal bread 15 slices
- Brown rice 260g
- New potatoes 270g
- Oat 8 biscuits
- Wholemeal pasta 160g
- Wholemeal 1 tortilla
- Rice noodles 90g
Vegetables
- Baby spinach 280g
- Mushrooms 500g
- Mixed leaves 230g
- Red onion 2
- Celery 9 sticks
- Cucumber 1 (213g required)
- Green beans 160g
- Sweet potato 380g
- Broccoli 190g
- Cherry tomatoes 1 x 300g pack (111g required)
- Tinned tomatoes 3 x 400g tins (895g required)
- Onion 3
- Mixed peppers 575g
- Romaine lettuce 80g
- Avocado 2
- Courgette 1
- Red pepper 1
- Spring onion 4
Dairy & Eggs
- Halloumi 180g
- Parmesan 8g
Fruit
- Mango 1
- Pomegranate seeds 35g
- Dried blueberries 40g
- Apple 3
- Banana 1
Herbs & Spices
- Chilli flakes, optional to taste x3
- Coriander, optional to taste
- Garlic 10 cloves
- Ginger 1.25 tsp
- Parsley, optional to taste
- Dill 1 tsp
- Cinnamon 1 tsp
- Cumin 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Olive oil 4 tbsp
- Soy sauce 2.5 tbsp
- Almond butter 2.25 tbsp
- Lemon dressing 30g
- Balsamic dressing 14g
- Peanut butter 50g
- Green pesto 21g
- Light mayo 30g
- Mustard 1.25 tsp
- Tamari 2.25 tbsp
Extras
- Lime juice, optional to taste x2
- stir-fry veg 240g
- Rye 5 crackers
- Lemon juice 1.25 tbsp
- Lemon 2
- Walnuts 85g
- Lean lamb shoulder 170g
- Lemon juice, optional to taste x2
- Balsamic glaze 1 tsp
- Almonds 19g
- Beansprouts 110g
- Peanuts 22g
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 133g 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 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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