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 Pescatarian Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 89g of protein, built around Morrisons's Savers for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal89g protein213g carbs31g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person76g protein · 207g carbs per person
Breakfast316 kcal · 9g protein · 47g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 316 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1½ tsp chia seeds
- 150ml oat milk
- 60g frozen mixed berries
- ¾ 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.
Lunch511 kcal · 35g protein · 37g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 511 kcal, 35g protein, 37g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 60g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 2 tsp lemon dressing
- 8g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner672 kcal · 32g protein · 123g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 672 kcal, 32g protein, 123g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 60g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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 58 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1499 kcal - 76g protein, 207g carbs, 35g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (316 kcal, 9g protein, 47g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (511 kcal, 35g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (672 kcal, 32g protein, 123g carbs, 5g fat, 28g fibre per person)
Tuesday
1502 kcal - 114g protein, 207g carbs, 25g fat, 24g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (407 kcal, 12g protein, 60g carbs, 10g fat, 13g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (596 kcal, 53g protein, 70g carbs, 11g fat, 6g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (499 kcal, 49g protein, 77g carbs, 4g fat, 5g fibre per person)
Wednesday
1500 kcal - 82g protein, 243g carbs, 28g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (455 kcal, 13g protein, 68g carbs, 11g fat, 14g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (423 kcal, 40g protein, 55g carbs, 8g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (622 kcal, 29g protein, 120g carbs, 9g fat, 26g fibre per person)
Thursday
1503 kcal - 80g protein, 205g carbs, 37g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (593 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (540 kcal, 28g protein, 106g carbs, 2g fat, 26g fibre per person)
Friday
1498 kcal - 94g protein, 219g carbs, 20g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (386 kcal, 11g protein, 57g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Tuna Salad (376 kcal, 47g protein, 34g carbs, 6g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (736 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
Saturday
1492 kcal - 75g protein, 247g carbs, 24g fat, 38g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (678 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
Sunday
1499 kcal - 104g protein, 162g carbs, 50g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (375 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (706 kcal, 39g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (418 kcal, 41g protein, 53g carbs, 6g fat, 9g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 250g
- Tinned tuna in spring water 280g
- King prawns 200g
- Cod fillet 390g
- Tinned chickpeas 525g
- Green lentils 180g
- Red lentils 190g
- Eggs 4
- Firm tofu 170g
Carbs & Grains
- Rolled oats 280g
- Quinoa 130g
- Brown rice 350g
- Wholewheat noodles 90g
- Wholemeal 1 roll
- Wholemeal bread 4 slices
- New potatoes 240g
Vegetables
- Baby spinach 270g
- Cucumber 1 (232g required)
- Tinned tomatoes 3 x 400g tins (1060g required)
- Onion 4
- Red pepper 1
- Edamame beans 80g
- Spring onion 2
- Pak choi 150g
- Sweet potato 490g
- Spinach 110g
- Mushrooms 350g
- Carrot 2
- Sweet potato mash 220g
- Red onion 1
- Butternut squash 370g
- mixed veg 140g
- Green beans 140g
Dairy & Eggs
- Oat milk 1 x 1L carton (922ml required)
Fruit
- mixed berries 370g
Herbs & Spices
- Chilli powder 0.75 tsp
- Cumin 2 tsp
- Paprika 2.25 tsp
- Garlic 5 cloves
- Curry powder 1.75 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Parsley, optional to taste
Condiments & Oils
- Lemon dressing 40g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Sweet chilli sauce 19g
- Olive oil 1.5 tbsp
- Vegetable stock 2 cubes (makes 1L; 822ml required)
- Tahini 19g
Tins & Jars
- Mixed beans 310g
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- Pumpkin seeds 17g
- Lime juice, optional to taste
- Lemon 2
- Lemon juice, optional to taste
- Sesame seeds 1 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
- 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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 89g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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