Monday
1500 kcal - 105g protein- Breakfast: Tofu Scramble with Peppers (348 kcal, 26g protein)
- Lunch: Green Lentil and Halloumi Bowl (588 kcal, 36g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (564 kcal, 43g protein)
Morrisons Quick Shop Weekly Weight Loss Plan — 1,500 kcal
Free printable 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 difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Quick Shop 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 - 128g protein- Breakfast: Tofu Scramble with Peppers (351 kcal, 27g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (568 kcal, 48g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (581 kcal, 53g protein)
Wednesday
1500 kcal - 123g protein- Breakfast: Tofu Scramble with Peppers (342 kcal, 26g protein)
- Lunch: Grilled Chicken Caesar Wrap (567 kcal, 45g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (591 kcal, 52g protein)
Thursday
1500 kcal - 122g protein- Breakfast: Tofu Scramble with Peppers (332 kcal, 25g protein)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (573 kcal, 53g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (595 kcal, 44g protein)
Friday
1500 kcal - 131g protein- Breakfast: Tofu Scramble with Peppers (356 kcal, 27g protein)
- Lunch: Tuna Niçoise Salad (529 kcal, 47g protein)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (615 kcal, 57g protein)
Saturday
1500 kcal - 90g protein- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (451 kcal, 41g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (462 kcal, 20g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (587 kcal, 29g protein)
Sunday
1500 kcal - 131g protein- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (445 kcal, 40g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (511 kcal, 40g protein)
- Dinner: Baked Cod and Chickpea Stew (544 kcal, 51g protein)
Weekly shopping list
Protein
- Firm tofu 240g
- Green lentils 120g cooked
- King prawns 240g
- Tinned tuna in spring water 175g
- Turkey mince lean 240g
- Chicken breast 175g
- Pork tenderloin 235g
- Eggs 1
- Pork loin 245g
- Smoked mackerel fillet 90g
- Green lentils 115g dry
- Cod fillet 220g
- Tinned chickpeas 220g
Carbs & Grains
- Wholewheat noodles 110g dry
- Brown rice 95g dry
- Wholemeal tortilla 1
- Wholemeal pasta 115g dry
- New potatoes 185g
- Wholemeal bread 2 slices
- Baking potato 220g
Vegetables
- Mixed peppers 120g
- Cucumber 70g
- Edamame beans 95g
- Spring onion 2
- Sweet potato 300g
- Tinned tomatoes 480g
- Onion 1
- Spinach 120g
- Romaine lettuce 70g
- Baby spinach 70g
- Sweetcorn 115g
- Cherry tomatoes 10
- Parsnip 185g
- Carrot 185g
Dairy & Eggs
- Halloumi 95g
- Butter 6g
- Ricotta 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1.25 tsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Pak choi 180g
- Sweet chilli sauce 25g
- Soy sauce 1.25 tbsp
- Lime juice
- Sesame oil 1.25 tsp
- Garlic 4 cloves
- Paprika 1.25 tsp
- Light Caesar dressing 25g
- Parmesan 10g
- Apple 1
- Rosemary 1.25 tsp
- Garlic powder 1.25 tsp
- Cheddar reduced-fat 35g
- Green beans 100g
- Olives 12
- Lemon juice 1.25 tsp
- Tahini 25g
- Parsley fresh
Your 7-Day Meal Plan
Monday
1500 kcal105g protein
Breakfast348 kcal · 26g protein · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 348 kcal, 26g protein.
Recipe
- Prepare the ingredients: Firm tofu 240g, Mixed peppers 120g, Turmeric 0.5 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch588 kcal · 36g protein · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 588 kcal, 36g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 120g cooked, Halloumi 95g, Cucumber 70g, Pomegranate seeds 35g, Lemon 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.
Dinner564 kcal · 43g protein · 20 min
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 564 kcal, 43g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 240g, Wholewheat noodles 110g dry, Pak choi 180g, Sweet chilli sauce 25g, Soy sauce 1.25 tbsp, Lime juice.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Firm tofu 240g
- Green lentils 120g cooked
- King prawns 240g
- Tinned tuna in spring water 175g
- Turkey mince lean 240g
- Chicken breast 175g
- Pork tenderloin 235g
- Eggs 1
- Pork loin 245g
- Smoked mackerel fillet 90g
- Green lentils 115g dry
- Cod fillet 220g
- Tinned chickpeas 220g
Carbs & Grains
- Wholewheat noodles 110g dry
- Brown rice 95g dry
- Wholemeal tortilla 1
- Wholemeal pasta 115g dry
- New potatoes 185g
- Wholemeal bread 2 slices
- Baking potato 220g
Vegetables
- Mixed peppers 120g
- Cucumber 70g
- Edamame beans 95g
- Spring onion 2
- Sweet potato 300g
- Tinned tomatoes 480g
- Onion 1
- Spinach 120g
- Romaine lettuce 70g
- Baby spinach 70g
- Sweetcorn 115g
- Cherry tomatoes 10
- Parsnip 185g
- Carrot 185g
Dairy & Eggs
- Halloumi 95g
- Butter 6g
- Ricotta 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1.25 tsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Pak choi 180g
- Sweet chilli sauce 25g
- Soy sauce 1.25 tbsp
- Lime juice
- Sesame oil 1.25 tsp
- Garlic 4 cloves
- Paprika 1.25 tsp
- Light Caesar dressing 25g
- Parmesan 10g
- Apple 1
- Rosemary 1.25 tsp
- Garlic powder 1.25 tsp
- Cheddar reduced-fat 35g
- Green beans 100g
- Olives 12
- Lemon juice 1.25 tsp
- Tahini 25g
- 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)
🥦 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. 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.