What this plan is for
A Morrisons weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Weight Loss Meal Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 104g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal104g protein148g carbs53g fat23g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person117g protein · 83g carbs per person
Breakfast483 kcal · 31g protein · 36g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 483 kcal, 31g protein, 36g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 5g butter
- 2 tbsp semi-skimmed milk
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch549 kcal · 27g protein · 20g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 549 kcal, 27g protein, 20g 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.
Dinner469 kcal · 59g protein · 27g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 469 kcal, 59g protein, 27g carbs.
Recipe
Ingredients
- 200g chicken breast
- 2 tbsp tikka paste
- ½ medium cauliflower (about 300g)
- 80g low-fat yogurt
- 50g cucumber
- 1 tsp mint
Allergens in this meal: Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
- Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
- Grate or pulse the medium cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
- Serve the chicken over the cauliflower rice with the cold raita on the side.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 62 items tickedSaved on this device
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Weight Loss Meal Plan — 1,500 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
1501 kcal - 117g protein, 83g carbs, 76g fat, 19g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (483 kcal, 31g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (549 kcal, 27g protein, 20g carbs, 39g fat, 5g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (469 kcal, 59g protein, 27g carbs, 14g fat, 9g fibre per person)
Tuesday
1499 kcal - 108g protein, 161g carbs, 47g fat, 17g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken and Orzo Soup (450 kcal, 41g protein, 60g carbs, 5g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (640 kcal, 41g protein, 69g carbs, 23g fat, 7g fibre per person)
Wednesday
1496 kcal - 81g protein, 164g carbs, 57g fat, 27g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (311 kcal, 20g protein, 23g carbs, 15g fat, 3g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (436 kcal, 30g protein, 32g carbs, 19g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (749 kcal, 31g protein, 109g carbs, 23g fat, 19g fibre per person)
Thursday
1505 kcal - 123g protein, 143g carbs, 46g fat, 28g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (527 kcal, 33g protein, 41g carbs, 25g fat, 5g fibre per person)
- Lunch: Chickpea and Tuna Salad (425 kcal, 54g protein, 38g carbs, 6g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (553 kcal, 36g protein, 64g carbs, 15g fat, 14g fibre per person)
Friday
1493 kcal - 99g protein, 196g carbs, 34g fat, 25g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (356 kcal, 38g protein, 29g carbs, 11g fat, 2g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (728 kcal, 35g protein, 135g carbs, 4g fat, 19g fibre per person)
Saturday
1499 kcal - 103g protein, 120g carbs, 65g fat, 26g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (485 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (330 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (684 kcal, 51g protein, 75g carbs, 19g fat, 17g fibre per person)
Sunday
1501 kcal - 98g protein, 171g carbs, 47g fat, 18g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (628 kcal, 39g protein, 35g carbs, 36g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (194 kcal, 29g protein, 20g carbs, 2g fat, 3g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (679 kcal, 30g protein, 116g carbs, 9g fat, 10g fibre per person)
Weekly shopping list
Protein
- Eggs 22
- Chicken breast 350g
- Firm tofu 170g
- Salmon fillet 100g
- Tinned chickpeas 420g
- Tinned tuna in spring water 160g
- Chicken tikka 140g
- Red lentils 190g
- Smoked mackerel fillet 150g
- Turkey 4 sausages
- King prawns 160g
Carbs & Grains
- Wholemeal bread 15 slices
- Orzo pasta 55g
- Rice noodles 70g
- Quinoa 55g
- Brown rice 230g
- Wholemeal 1 tortilla
Vegetables
- Courgette 2
- Red pepper 2
- Mixed leaves 190g
- Cucumber 1 (277g required)
- Carrot 1
- Celery 4 stalks
- Onion 5
- Spring onion 3
- Baby spinach 140g
- Tinned tomatoes 2 x 400g tins (623g required)
- Red onion 1
- Lettuce 35g
- Mushrooms 210g
- peas 110g
Dairy & Eggs
- Butter 30g
- Semi-skimmed milk 1 x 1L carton (133ml required)
- Halloumi 110g
- Low-fat yogurt 85g
- Coconut milk light 1 x 400ml tin (130ml required)
- Mint yogurt sauce 30g
- Parmesan 20g
Fruit
- Mango 1
Herbs & Spices
- Mint 1.25 tsp
- Parsley, optional to taste
- Garlic 5 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Paprika 1 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
Condiments & Oils
- Olive oil 1.5 tbsp
- Tikka paste 35g
- Chicken stock 525ml
- Tamari 1.75 tbsp
- Lemon dressing 30g
- Curry paste 19g
- Vegetable stock 2 cubes (makes 1L; 604ml required)
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Balsamic glaze 1.25 tsp
- Cauliflower 310g
- Beansprouts 85g
- Lime juice, optional to taste x2
- Peanuts 17g
- Pumpkin seeds 6g
- Lemon juice 2 tsp
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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 weight loss plan cost per week?
This plan is designed for Morrisons and typically costs £30–40 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 104g 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 weight loss plan?
Plenty of weight loss plans share the same 1,500 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 weight loss 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 1,500 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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