Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
Supermarket: MorrisonsCalories: ~2000 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2000 kcal - 133g protein
Breakfast: Chia Seed Pudding with Mango (384 kcal, 12g protein)
Lunch: Chickpea and Tuna Salad (534 kcal, 47g protein)
Dinner: Chickpea and Spinach Coconut Curry (589 kcal, 25g protein)
Snack: Rice Cakes with Cottage Cheese (233 kcal, 19g protein)
Snack: Tuna on Rye Crackers (260 kcal, 30g protein)
Tuesday
2000 kcal - 133g protein
Breakfast: Chia Seed Pudding with Mango (326 kcal, 10g protein)
Lunch: Smoked Salmon and Quinoa Salad (558 kcal, 42g protein)
Dinner: Chicken Tikka with Cauliflower Rice and Raita (558 kcal, 60g protein)
Snack: Mixed Nuts and Dried Fruit (326 kcal, 9g protein)
Snack: Almond Butter with Celery Sticks (186 kcal, 6g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 200g
Tinned chickpeas 205g
Smoked salmon 115g
Chicken breast 235g
Turkey breast slices 125g
Green lentils tinned 250g
Smoked mackerel fillet 100g
Pork tenderloin 230g
King prawns 260g
Turkey mince lean 235g
Eggs 2
Carbs & Grains
Brown rice 110g dry
Rice cakes 4
Wholemeal tortilla 1
Oatcakes 4
Wholewheat noodles 115g dry
Oat biscuits 5
Wholemeal bread 1 slice
Wholemeal pasta 115g dry
Rolled oats 60g
Vegetables
Cucumber 3/4
Red onion 3/4
Baby spinach 205g
Tinned tomatoes 270g
Onion 1
Cucumber half
Cucumber 60g
Avocado 3/4
Mushrooms 250g
Carrot 3
Sweet potato mash 320g
Pea protein powder 40g
Spinach 40g
Parsnip 130g
Sweet potato 130g
Celery sticks 5
Broccoli 220g
Avocado half
Cherry tomatoes 9
Sweetcorn 115g
Dairy & Eggs
Coconut milk 270ml
Coconut milk light 270ml
Cottage cheese 135g
Low-fat yogurt 95g
Oat milk 320ml
Light cream cheese 25g
Almond butter 1.25 tbsp
Peanut butter 1.25 tbsp
Extras & Condiments
Chia seeds 40g
Mango chunks 135g
Vanilla extract drop
Lemon dressing 20g
Curry paste 40g
Rye crackers 5
Lemon juice 1.25 tsp
Quinoa 95g dry
Dill 1.25 tsp
Mixed leaves 70g
Tikka paste 35g
Cauliflower 350g
Mint 1.25 tsp
Mixed nuts 35g
Raisins 25g
Smoked paprika 1.25 tsp
Cumin 0.5 tsp
Olive oil 1.25 tsp
Mustard 1.25 tsp
Vegetable stock 250ml
Banana 3/4
Mixed herbs 1.25 tsp
Pak choi 190g
Sweet chilli sauce 25g
Soy sauce 1.25 tbsp
Lime juice
Garlic 3 cloves
Paprika 1.25 tsp
Back bacon rashers 2
Reduced-sugar baked beans 110g
Olive oil spray
Apple 1
Rosemary 1 tsp
Banana half
Cheddar reduced-fat 35g
Honey 1.25 tbsp
Your 7-Day Meal Plan
Monday
2000 kcal133g protein
Breakfast384 kcal · 12g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 384 kcal, 12g protein.
Recipe
Add Chia seeds 40g, Coconut milk 270ml, Mango chunks 135g, Vanilla extract drop to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Lunch534 kcal · 47g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 534 kcal, 47g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 200g, Tinned chickpeas 205g, Cucumber 3/4, Red onion 3/4, Lemon dressing 20g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner589 kcal · 25g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 589 kcal, 25g protein.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to own-brand products across the board
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)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
