Monday
1500 kcal - 92g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (482 kcal, 36g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (481 kcal, 27g protein)
- Dinner: Tofu Pad Thai (537 kcal, 29g protein)
Morrisons Pescatarian Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable pescatarian UK weight loss meal plan for Morrisons: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Pescatarian Balanced Plate Weekly Weight Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 78g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (481 kcal, 36g protein)
- Lunch: Black Bean Burrito Bowl (493 kcal, 22g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (526 kcal, 20g protein)
Wednesday
1500 kcal - 101g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 35g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (565 kcal, 46g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (467 kcal, 20g protein)
Thursday
1500 kcal - 96g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (481 kcal, 36g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 20g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (571 kcal, 40g protein)
Friday
1500 kcal - 95g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (485 kcal, 36g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (429 kcal, 16g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (586 kcal, 43g protein)
Saturday
1500 kcal - 99g protein- Breakfast: Chia Seed Pudding with Mango (389 kcal, 13g protein)
- Lunch: Tiger Prawn and Mango Salad (472 kcal, 39g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (639 kcal, 47g protein)
Sunday
1500 kcal - 85g protein- Breakfast: Chia Seed Pudding with Mango (347 kcal, 11g protein)
- Lunch: Chickpea and Spinach Curry with Rice (558 kcal, 22g protein)
- Dinner: Smoked Haddock and Potato Bake (595 kcal, 52g protein)
Weekly shopping list
Protein
- Eggs 2
- Eggs 2 soft-boiled
- Firm tofu 225g
- Black beans tinned 225g
- Salmon fillet 165g
- Red lentils 110g
- King prawns 225g
- Tinned tuna in spring water 165g
- Quorn mince 280g
- Tinned chickpeas 250g
Carbs & Grains
- Wholemeal flour 55g
- Brown rice 90g dry
- Rice noodles 90g dry
- Wholemeal roll 1
- Wholemeal pasta 100g dry
- Wholemeal pitta 1
- White potatoes 310g
Vegetables
- Avocado half
- Cherry tomatoes 7
- Spring onion 3
- Peanuts 20g
- Sweetcorn 65g
- Mushrooms 225g
- Frozen peas 110g
- Onion 1
- Baby spinach 65g
- Cucumber 55g
- Carrot 1
- Celery 2 stalks
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Tinned tomatoes 225g
- Red onion quarter
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 110g
- Coconut milk 280ml
- Semi-skimmed milk 185ml
Extras & Condiments
- Whey protein powder 30g
- Frozen berries 65g
- Mixed leaves 65g
- Tahini dressing 20g
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Salsa 55g
- Coriander fresh
- Vegetable stock 675ml
- Parmesan 20g
- Garlic 2 cloves
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Frozen mixed veg 215g
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Hummus 90g
- Cheddar reduced-fat 35g
- Chia seeds 40g
- Mango chunks 140g
- Vanilla extract drop
- Mango 3/4
- Mixed herbs 1.5 tsp
- Curry powder 2.5 tsp
- Smoked haddock fillet 225g
- Reduced-fat cheddar 35g
- Parsley fresh
Your 7-Day Meal Plan
Monday
1500 kcal92g protein
Breakfast482 kcal · 36g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 482 kcal, 36g protein.
Recipe
- Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 55g, Eggs 2, Oat milk 110ml, Low-fat Greek yogurt 110g, Frozen berries 65g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch481 kcal · 27g protein · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 481 kcal, 27g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 2 soft-boiled, Brown rice 90g dry, Avocado half, Mixed leaves 65g, Cherry tomatoes 7, Tahini 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.
Dinner537 kcal · 29g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 537 kcal, 29g protein.
Recipe
- Prepare the ingredients: Firm tofu 225g, Rice noodles 90g dry, Beansprouts 110g, Spring onion 3, Tamari 2.25 tbsp, Lime juice, Peanuts 20g.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Eggs 2
- Eggs 2 soft-boiled
- Firm tofu 225g
- Black beans tinned 225g
- Salmon fillet 165g
- Red lentils 110g
- King prawns 225g
- Tinned tuna in spring water 165g
- Quorn mince 280g
- Tinned chickpeas 250g
Carbs & Grains
- Wholemeal flour 55g
- Brown rice 90g dry
- Rice noodles 90g dry
- Wholemeal roll 1
- Wholemeal pasta 100g dry
- Wholemeal pitta 1
- White potatoes 310g
Vegetables
- Avocado half
- Cherry tomatoes 7
- Spring onion 3
- Peanuts 20g
- Sweetcorn 65g
- Mushrooms 225g
- Frozen peas 110g
- Onion 1
- Baby spinach 65g
- Cucumber 55g
- Carrot 1
- Celery 2 stalks
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Tinned tomatoes 225g
- Red onion quarter
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 110g
- Coconut milk 280ml
- Semi-skimmed milk 185ml
Extras & Condiments
- Whey protein powder 30g
- Frozen berries 65g
- Mixed leaves 65g
- Tahini dressing 20g
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Salsa 55g
- Coriander fresh
- Vegetable stock 675ml
- Parmesan 20g
- Garlic 2 cloves
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Frozen mixed veg 215g
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Hummus 90g
- Cheddar reduced-fat 35g
- Chia seeds 40g
- Mango chunks 140g
- Vanilla extract drop
- Mango 3/4
- Mixed herbs 1.5 tsp
- Curry powder 2.5 tsp
- Smoked haddock fillet 225g
- Reduced-fat cheddar 35g
- Parsley fresh
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 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. 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 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 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.