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 Meal Prep Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 98g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal98g protein203g carbs34g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person95g protein · 202g carbs per person
Breakfast390 kcal · 16g protein · 67g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 390 kcal, 16g protein, 67g carbs.
Recipe
Ingredients
- 50g rolled oats
- 125ml semi-skimmed milk
- 1 apple, grated
- 70g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt 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 grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch427 kcal · 37g protein · 48g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 427 kcal, 37g protein, 48g carbs.
Recipe
Ingredients
- 150g lean beef strips
- 1 medium sweet potato
- 2 generous handfuls mixed leaves (about 70g)
- ½ red onion
- 1 tbsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add red onion for the final minute and cook until fragrant.
- Cut red onion into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner684 kcal · 42g protein · 87g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 684 kcal, 42g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
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 40 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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Lean Beef and Roasted Sweet Potato Salad.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Chicken and Mushroom Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Meal Prep 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
1501 kcal - 95g protein, 202g carbs, 37g fat, 26g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (390 kcal, 16g protein, 67g carbs, 7g fat, 10g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (427 kcal, 37g protein, 48g carbs, 10g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
Tuesday
1502 kcal - 113g protein, 188g carbs, 33g fat, 29g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (408 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (445 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (649 kcal, 58g protein, 68g carbs, 15g fat, 11g fibre per person)
Wednesday
1501 kcal - 95g protein, 202g carbs, 37g fat, 26g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (390 kcal, 16g protein, 67g carbs, 7g fat, 10g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (427 kcal, 37g protein, 48g carbs, 10g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
Thursday
1502 kcal - 113g protein, 188g carbs, 33g fat, 29g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (408 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (445 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (649 kcal, 58g protein, 68g carbs, 15g fat, 11g fibre per person)
Friday
1501 kcal - 95g protein, 202g carbs, 37g fat, 26g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (390 kcal, 16g protein, 67g carbs, 7g fat, 10g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (427 kcal, 37g protein, 48g carbs, 10g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
Saturday
1498 kcal - 73g protein, 242g carbs, 27g fat, 47g fibre- Breakfast: Peanut Butter Overnight Oats (464 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (362 kcal, 27g protein, 50g carbs, 8g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (672 kcal, 32g protein, 123g carbs, 5g fat, 28g fibre per person)
Sunday
1501 kcal - 101g protein, 200g carbs, 36g fat, 31g fibre- Breakfast: Peanut Butter Overnight Oats (592 kcal, 18g protein, 88g carbs, 17g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (471 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (438 kcal, 48g protein, 46g carbs, 8g fat, 6g fibre per person)
Weekly shopping list
Protein
- Lean beef strips 750g
- Firm tofu 550g
- Chicken breast 350g
- Tinned tuna 140g
- Egg 1
Carbs & Grains
- Rolled oats 420g
- Brown rice 310g
- Wholemeal pasta 180g
- Wholemeal 2 pittas
Vegetables
- Sweet potato 1.15kg
- Mixed leaves 430g
- Red onion 3
- Broccoli 550g
- Spring onion 8
- Mushrooms 380g
- Courgette 2
- Red pepper 3
- Cherry tomatoes 1 x 300g pack (234g required)
- Tinned tomatoes 1 x 400g tin (302g required)
- Onion 1
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (694ml required)
- Low-fat natural yogurt 370g
- Low-fat crème fraîche 100g
- Oat milk 1 x 1L carton (342ml required)
- Cottage cheese 350g
Fruit
- Apple 5
- Banana 2
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 4 cloves
- Thyme 2 tsp
- Mixed herbs 1.75 tsp
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
Condiments & Oils
- Balsamic dressing 70g
- Teriyaki sauce 110g
- Peanut butter 30g
- Lemon dressing 14g
Tins & Jars
- Mixed beans 310g
Extras
- Sesame seeds 2.75 tsp
- Chia seeds 9g
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 98g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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