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 Work Lunch Weekly Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 109g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalPescatarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,799 kcal109g protein245g carbs41g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person146g protein · 230g carbs per person
Breakfast524 kcal · 15g protein · 78g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 524 kcal, 15g protein, 78g carbs.
Recipe
Ingredients
- 80g rolled oats
- 2½ tsp chia seeds
- 250ml oat milk
- 100g frozen mixed berries
- 1¼ 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.
Lunch223 kcal · 36g protein · 21g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 223 kcal, 36g 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.
Dinner895 kcal · 80g protein · 112g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 895 kcal, 80g protein, 112g carbs.
Recipe
Ingredients
- 1½ standard tins of tuna, drained
- 125g wholemeal pasta (dry weight)
- 125g sweetcorn
- 250g tomatoes
- 40g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack157 kcal · 15g protein · 19g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 157 kcal, 15g protein, 19g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 3 celery sticks
- 1¼ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 146g protein, 230g carbs, 32g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (524 kcal, 15g protein, 78g carbs, 13g fat, 16g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (223 kcal, 36g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (895 kcal, 80g protein, 112g carbs, 14g fat, 16g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (157 kcal, 15g protein, 19g carbs, 3g fat, 6g fibre per person)
Tuesday
1799 kcal - 137g protein, 240g carbs, 34g fat, 36g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (436 kcal, 13g protein, 65g carbs, 11g fat, 14g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (406 kcal, 38g protein, 53g carbs, 8g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (633 kcal, 64g protein, 74g carbs, 10g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (324 kcal, 22g protein, 48g carbs, 5g fat, 6g fibre per person)
Wednesday
1802 kcal - 105g protein, 246g carbs, 42g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (469 kcal, 14g protein, 70g carbs, 12g fat, 15g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (566 kcal, 35g protein, 93g carbs, 4g fat, 20g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (497 kcal, 49g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (270 kcal, 7g protein, 21g carbs, 19g fat, 4g fibre per person)
Thursday
1792 kcal - 99g protein, 268g carbs, 35g fat, 54g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (592 kcal, 24g protein, 112g carbs, 3g fat, 18g fibre per person)
- Dinner: Cod and Chickpea Stew (563 kcal, 59g protein, 70g carbs, 8g fat, 18g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Friday
1801 kcal - 68g protein, 288g carbs, 36g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (394 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (543 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (639 kcal, 28g protein, 109g carbs, 8g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (225 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
Saturday
1801 kcal - 106g protein, 218g carbs, 55g fat, 29g fibre- Breakfast: Banana and Peanut Butter Porridge (557 kcal, 17g protein, 84g carbs, 16g fat, 13g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (439 kcal, 32g protein, 50g carbs, 11g fat, 8g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (635 kcal, 54g protein, 67g carbs, 17g fat, 4g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Sunday
1799 kcal - 100g protein, 224g carbs, 54g fat, 29g fibre- Breakfast: Banana and Peanut Butter Porridge (558 kcal, 17g protein, 84g carbs, 16g fat, 13g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (502 kcal, 27g protein, 63g carbs, 15g fat, 4g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (523 kcal, 42g protein, 57g carbs, 15g fat, 8g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (216 kcal, 14g protein, 20g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- King prawns 525g
- Tinned tuna in spring water 180g
- Cod fillet 625g
- Green lentils 120g
- Black beans 400g
- Tinned chickpeas 210g
- Tinned sardines 100g
- Eggs 2
- Tinned mackerel in brine 110g
- Smoked salmon 50g
Carbs & Grains
- Rolled oats 525g
- Wholemeal pasta 270g
- White potatoes 260g
- New potatoes 280g
- Brown rice 400g
Vegetables
- Mixed leaves 100g
- Red onion 1
- Tinned tomatoes 2 x 400g tins (658g required)
- Cucumber 1 (225g required)
- Carrot 2
- Celery 3 sticks
- Sweet potato 210g
- Onion 4
- Courgette 1
- Red pepper 1
- Green beans 170g
- Mushrooms 190g
- peas 160g
- Cherry tomatoes 2 x 300g packs (308g required)
- Baby spinach 35g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1572ml required)
- Low-fat Greek yogurt 130g
- Semi-skimmed milk 1 x 1L carton (260ml required)
- Skyr 110g
- Parmesan 19g
- Light cream cheese 25g
Fruit
- mixed berries 430g
- Mango 1
- Banana 2
- Raisins 45g
- Apple 2
Herbs & Spices
- Chilli flakes, optional to taste x2
- Coriander, optional to taste x3
- Garlic 8 cloves
- Dill 1.25 tsp
- Paprika 2.25 tsp
- Parsley, optional to taste x3
- Cumin 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Olive oil 1.75 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1124ml required)
- Salsa 100g
- Peanut butter 30g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Lemon dressing 13g
Extras
- Chia seeds 55g
- Maple syrup 2 tbsp
- Lime juice, optional to taste x3
- Sweetcorn 250g
- Reduced-fat cheddar 70g
- Lemon 2
- Smoked haddock fillet 190g
- Mixed nuts 65g
- Walnuts 40g
- Lemon juice 2.75 tsp
- 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
- 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 cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 109g of protein per day across the week, based on the meals actually selected — in line with 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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