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 Family-Friendly Weekly 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 131g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMaintenance
Weekly cost£40–55 estimate
Daily average across the 7 days
2,000 kcal131g protein224g carbs64g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2005 kcal per person126g protein · 213g carbs per person
Breakfast370 kcal · 11g protein · 55g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 11g protein, 55g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch668 kcal · 36g protein · 70g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 668 kcal, 36g protein, 70g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner491 kcal · 46g protein · 59g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 491 kcal, 46g protein, 59g carbs.
Recipe
Ingredients
- 150g chicken breast
- 2 carrot
- 2 celery stalks
- 1 onion
- 625ml 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.
Snack393 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 — 393 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.
Snack83 kcal · 14g protein · 5g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 83 kcal, 14g protein, 5g carbs.
Recipe
Ingredients
- 125g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
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 74 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 Family-Friendly Weekly 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
2005 kcal - 126g protein, 213g carbs, 69g fat, 32g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (668 kcal, 36g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (491 kcal, 46g protein, 59g carbs, 7g fat, 9g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (393 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (83 kcal, 14g protein, 5g carbs, 0g fat, 0g fibre per person)
Tuesday
2002 kcal - 126g protein, 205g carbs, 73g fat, 25g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (476 kcal, 14g protein, 71g carbs, 12g fat, 15g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (551 kcal, 46g protein, 76g carbs, 9g fat, 3g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (664 kcal, 46g protein, 51g carbs, 30g fat, 4g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Almond Butter with Celery Sticks (124 kcal, 4g protein, 6g carbs, 10g fat, 3g fibre per person)
Wednesday
2000 kcal - 85g protein, 225g carbs, 82g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (316 kcal, 9g protein, 47g carbs, 8g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (497 kcal, 19g protein, 54g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (572 kcal, 35g protein, 73g carbs, 16g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (333 kcal, 16g protein, 19g carbs, 22g fat, 3g fibre per person)
Thursday
1994 kcal - 112g protein, 269g carbs, 53g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (365 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (532 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (559 kcal, 51g protein, 69g carbs, 10g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (393 kcal, 13g protein, 47g carbs, 17g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Friday
2001 kcal - 140g protein, 263g carbs, 42g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (421 kcal, 12g protein, 63g carbs, 10g fat, 13g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (614 kcal, 27g protein, 113g carbs, 8g fat, 18g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (615 kcal, 62g protein, 72g carbs, 9g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (166 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (185 kcal, 20g protein, 7g carbs, 8g fat, 2g fibre per person)
Saturday
2000 kcal - 131g protein, 209g carbs, 73g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (204 kcal, 20g protein, 23g carbs, 4g fat, 2g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (574 kcal, 31g protein, 71g carbs, 17g fat, 4g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (719 kcal, 45g protein, 62g carbs, 37g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (249 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (254 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Sunday
2000 kcal - 200g protein, 181g carbs, 56g fat, 14g fibre- Breakfast: Greek Yogurt with Mixed Berries (249 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (517 kcal, 52g protein, 46g carbs, 15g fat, 3g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (886 kcal, 75g protein, 95g carbs, 22g fat, 6g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (156 kcal, 26g protein, 3g carbs, 6g fat, 1g fibre per person)
- Snack: Cottage Cheese with Cucumber (192 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 310g
- Chicken breast 320g
- Smoked mackerel fillet 140g
- King prawns 600g
- Mackerel fillet 210g
- Eggs 8
- Tinned chickpeas 380g
- Smoked salmon 140g
- Tinned mackerel in brine 130g
- Salmon fillet 180g
- Chicken tikka 180g
Carbs & Grains
- Rolled oats 330g
- Brown rice 650g
- Wholemeal 1 roll
- Wholemeal 2 tortillas
- New potatoes 290g
- Oat 3 biscuits
- Wholewheat noodles 80g
- White potatoes 260g
- Low-sugar granola 30g
Vegetables
- mixed veg 140g
- Carrot 2
- Celery 2 stalks
- Celery 5 sticks
- Onion 2
- Baby spinach 260g
- Spring onion 5
- Watercress 45g
- Avocado 1
- Mixed leaves 45g
- Cherry tomatoes 1 x 300g pack (77g required)
- Broccoli 480g
- Tinned tomatoes 1 x 400g tin (376g required)
- Cucumber 3 (809g required)
- Red onion 1
- Sweet potato 200g
- Lettuce 50g
- peas 95g
- Romaine lettuce 50g
Dairy & Eggs
- Oat milk 1 x 1L carton (929ml required)
- Light cream cheese 65g
- Skyr 140g
- Semi-skimmed milk 1 x 1L carton (151ml required)
- Cottage cheese 330g
- Low-fat Greek yogurt 600g
- Mint yogurt sauce 40g
Fruit
- mixed berries 600g
Herbs & Spices
- Garlic 6 cloves
- Curry powder 1.25 tbsp
- Parsley, optional to taste
- Dill 1 tsp
Condiments & Oils
- Tahini 18g
- Chicken stock 625ml
- Olive oil 1.5 tbsp
- Mustard dressing 23g
- Almond butter 1.25 tbsp
- Tahini dressing 15g
- Teriyaki sauce 30g
- Peanut butter 40g
- Soy sauce 4.25 tbsp
- Sesame oil 2.25 tsp
- Honey 2 tbsp
- Lemon dressing 15g
- Light mayo 18g
Extras
- Chia seeds 55g
- Maple syrup 1.75 tbsp
- Lemon juice, optional to taste x4
- Sesame seeds 1.75 tsp
- Lemon juice 1.75 tsp
- Oatcakes 5
- Smoked haddock fillet 190g
- Reduced-fat cheddar 30g
- Lemon 1
- Rye 3 crackers
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 131g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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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