Morrisons Work Lunch Weekly Pescatarian Plan — 1,800 kcal

Free printable pescatarian UK pescatarian meal plan for Morrisons: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forFish and plant-based meals
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFish and plant-based meals
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

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 Work Lunch Weekly Pescatarian Plan — 1,800 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: ~1800 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 122g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (408 kcal, 31g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (480 kcal, 22g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (696 kcal, 50g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (216 kcal, 19g protein)

Tuesday

1800 kcal - 125g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (411 kcal, 31g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (459 kcal, 17g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (664 kcal, 53g protein)
  • Snack: Sardines on Rye Crackers (266 kcal, 24g protein)

Wednesday

1800 kcal - 132g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (457 kcal, 35g protein)
  • Lunch: Tiger Prawn and Mango Salad (457 kcal, 38g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (604 kcal, 27g protein)
  • Snack: Pea Protein Green Smoothie (282 kcal, 32g protein)

Thursday

1800 kcal - 112g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (437 kcal, 33g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (579 kcal, 23g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (604 kcal, 46g protein)
  • Snack: Tzatziki with Vegetable Dippers (180 kcal, 10g protein)

Friday

1800 kcal - 120g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (437 kcal, 33g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (463 kcal, 31g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (540 kcal, 46g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (360 kcal, 10g protein)

Saturday

1800 kcal - 90g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (563 kcal, 28g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (475 kcal, 35g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (475 kcal, 18g protein)
  • Snack: Almonds and Dried Cranberries (287 kcal, 9g protein)

Sunday

1800 kcal - 129g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (497 kcal, 24g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (574 kcal, 44g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (552 kcal, 55g protein)
  • Snack: Almond Butter with Celery Sticks (177 kcal, 6g protein)

Weekly shopping list

Protein

  • Red lentils 120g
  • Salmon fillet 215g
  • Tinned sardines in spring water 110g
  • King prawns 200g
  • Tinned chickpeas 260g
  • Eggs 4
  • Tuna steak 220g

Carbs & Grains

  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Wholemeal pitta 1
  • Soba noodles 110g dry
  • Brown rice 105g dry
  • Wholewheat noodles 115g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • New potatoes 220g

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 2 stalks
  • Baby spinach 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Red onion quarter
  • Tinned tomatoes 270g
  • Pea protein powder 40g
  • Cucumber quarter grated
  • Celery sticks 3
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Cherry tomatoes 10
  • Avocado 3/4
  • Avocado half
  • Asparagus 165g

Dairy & Eggs

  • Skyr 240g
  • Low-fat Greek yogurt 180g
  • Oat milk 340ml
  • Peanut butter 1.25 tbsp
  • Cottage cheese 250g
  • Butternut squash 500g
  • Almond butter 1 tbsp

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Vegetable stock 600ml
  • Lemon juice
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Frozen mixed berries 95g
  • Hummus 95g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Rye crackers 5
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Curry powder 2.5 tsp
  • Sweet chilli sauce 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Green beans 110g
  • Lemon 1

Your 7-Day Meal Plan

Monday

1800 kcal122g protein
Breakfast408 kcal · 31g protein · 3 min

Skyr with Walnuts, Honey and Banana

Made with skyr, walnuts, banana. Ready in 3 min — 408 kcal, 31g protein.

Recipe
  1. Lay out the ingredients: Skyr 240g, Walnuts 25g, Banana 1, Honey 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch480 kcal · 22g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 480 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 120g, Carrot 1, Onion 1, Celery 2 stalks, Wholemeal roll 1, Vegetable stock 600ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner696 kcal · 50g protein · 20 min

Salmon and Wholemeal Pasta with Spinach

Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 696 kcal, 50g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 215g, Wholemeal pasta 110g dry, Baby spinach 120g, Lemon juice, Garlic 2 cloves, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack216 kcal · 19g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 216 kcal, 19g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 180g, Frozen mixed berries 95g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Morrisons.

Protein

  • Red lentils 120g
  • Salmon fillet 215g
  • Tinned sardines in spring water 110g
  • King prawns 200g
  • Tinned chickpeas 260g
  • Eggs 4
  • Tuna steak 220g

Carbs & Grains

  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Wholemeal pitta 1
  • Soba noodles 110g dry
  • Brown rice 105g dry
  • Wholewheat noodles 115g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • New potatoes 220g

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 2 stalks
  • Baby spinach 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Red onion quarter
  • Tinned tomatoes 270g
  • Pea protein powder 40g
  • Cucumber quarter grated
  • Celery sticks 3
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Cherry tomatoes 10
  • Avocado 3/4
  • Avocado half
  • Asparagus 165g

Dairy & Eggs

  • Skyr 240g
  • Low-fat Greek yogurt 180g
  • Oat milk 340ml
  • Peanut butter 1.25 tbsp
  • Cottage cheese 250g
  • Butternut squash 500g
  • Almond butter 1 tbsp

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Vegetable stock 600ml
  • Lemon juice
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Frozen mixed berries 95g
  • Hummus 95g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Rye crackers 5
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Curry powder 2.5 tsp
  • Sweet chilli sauce 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Green beans 110g
  • Lemon 1

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • 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)

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. 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 pescatarian 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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.

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