What this plan is for
A Morrisons pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 132g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalPescatarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,799 kcal132g protein206g carbs48g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person119g protein · 163g carbs per person
Breakfast328 kcal · 27g protein · 41g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 328 kcal, 27g protein, 41g carbs.
Recipe
Ingredients
- 200g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch532 kcal · 26g protein · 19g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 532 kcal, 26g protein, 19g carbs.
Recipe
Ingredients
- 100g halloumi
- 1 courgette
- 1 red pepper
- 2 generous handfuls mixed leaves (about 60g)
- 1 tbsp olive oil
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Heat the oven to 200°C (180°C fan). Cut courgette and red pepper into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange halloumi, courgette, red pepper and mixed leaves in a bowl and finish with olive oil and balsamic glaze.
Dinner758 kcal · 46g protein · 96g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 758 kcal, 46g protein, 96g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack183 kcal · 20g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 183 kcal, 20g protein, 7g carbs.
Recipe
Ingredients
- 75g smoked salmon
- 1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 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 | £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 Pescatarian Meal 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 - 119g protein, 163g carbs, 74g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (328 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (532 kcal, 26g protein, 19g carbs, 38g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (758 kcal, 46g protein, 96g carbs, 22g fat, 10g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (183 kcal, 20g protein, 7g carbs, 8g fat, 2g fibre per person)
Tuesday
1799 kcal - 162g protein, 186g carbs, 43g fat, 27g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (345 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (674 kcal, 45g protein, 65g carbs, 22g fat, 13g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (642 kcal, 65g protein, 75g carbs, 10g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (138 kcal, 23g protein, 3g carbs, 5g fat, 1g fibre per person)
Wednesday
1801 kcal - 157g protein, 205g carbs, 39g fat, 28g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (363 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (462 kcal, 52g protein, 58g carbs, 3g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (691 kcal, 56g protein, 76g carbs, 20g fat, 11g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (285 kcal, 19g protein, 26g carbs, 10g fat, 5g fibre per person)
Thursday
1799 kcal - 111g protein, 249g carbs, 38g fat, 50g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (329 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (895 kcal, 42g protein, 163g carbs, 7g fat, 38g fibre per person)
- Snack: Cottage Cheese with Cucumber (166 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Friday
1798 kcal - 135g protein, 229g carbs, 36g fat, 40g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (386 kcal, 32g protein, 48g carbs, 6g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (623 kcal, 38g protein, 104g carbs, 4g fat, 22g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (543 kcal, 59g protein, 56g carbs, 11g fat, 8g fibre per person)
- Snack: Almonds and Dried Cranberries (246 kcal, 6g protein, 21g carbs, 15g fat, 3g fibre per person)
Saturday
1800 kcal - 131g protein, 196g carbs, 57g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (375 kcal, 36g protein, 49g carbs, 7g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (781 kcal, 49g protein, 60g carbs, 38g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (301 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Sunday
1797 kcal - 107g protein, 215g carbs, 52g fat, 36g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (312 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (489 kcal, 24g protein, 19g carbs, 35g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (730 kcal, 35g protein, 127g carbs, 4g fat, 21g fibre per person)
- Snack: Pea Protein Green Smoothie (266 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 200g
- Smoked salmon 150g
- Green lentils 230g
- King prawns 350g
- Tinned tuna in spring water 170g
- Eggs 4
- Tinned tuna 180g
- Cod fillet 180g
- Salmon fillet 180g
- Red lentils 95g
- Pea protein powder 30g
Carbs & Grains
- Low-sugar granola 220g
- Brown rice 170g
- White potatoes 270g
- Baking potato 230g
- Wholemeal pasta 190g
- Wholemeal bread 6 slices
- Rolled oats 40g
- Wholemeal 1 roll
Vegetables
- Courgette 4
- Red pepper 5
- Mixed leaves 190g
- Broccoli 200g
- Spring onion 5
- Cucumber 2 (513g required)
- Onion 5
- Romaine lettuce 45g
- Cherry tomatoes 2 x 300g packs (413g required)
- Watercress 30g
- Tinned tomatoes 2 x 400g tins (402g required)
- Sweet potato 430g
- Baby spinach 100g
- Butternut squash 370g
- Spinach 30g
Dairy & Eggs
- Skyr 1.2kg
- Halloumi 280g
- Semi-skimmed milk 1 x 1L carton (254ml required)
- Low-fat Greek yogurt 35g
- Light cream cheese 35g
- Cottage cheese 440g
- Oat milk 1 x 1L carton (228ml required)
Fruit
- berries 430g
- Pomegranate seeds 35g
- Banana 1
Herbs & Spices
- Parsley, optional to taste
- Garlic 7 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Chilli powder 1 tsp
- Cumin 2.25 tsp
- Black pepper, optional to taste x2
- Paprika 1 tsp
Condiments & Oils
- Olive oil 4.5 tbsp
- Teriyaki sauce 40g
- Lemon dressing 35g
- Light mayo 40g
- Mustard 1 tsp
- Vegetable stock 3 cubes (makes 1500ml; 1227ml required)
Tins & Jars
- Mixed beans 410g
Extras
- Balsamic glaze 2 tsp
- Sesame seeds 1 tsp
- Smoked haddock fillet 190g
- Reduced-fat cheddar 35g
- Lemon juice, optional to taste x2
- Sweetcorn 70g
- Rye 4 crackers
- Almonds 30g
- Dried cranberries 24g
- Lemon 1
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this pescatarian 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 132g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this pescatarian 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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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