What this plan is for
A Morrisons weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Lower-Sugar Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 125g 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
1,796 kcal125g protein182g carbs65g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1792 kcal per person84g protein · 279g carbs per person
Breakfast369 kcal · 23g protein · 35g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 369 kcal, 23g protein, 35g carbs.
Recipe
Ingredients
- 2 eggs
- 1 generous handful baby spinach (about 40g)
- 90g mushrooms
- 2 slices of wholemeal bread
- ¾ tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- 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 olive oil.
Lunch506 kcal · 21g protein · 95g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 506 kcal, 21g protein, 95g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner524 kcal · 27g protein · 102g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 524 kcal, 27g protein, 102g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- ¾ onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack393 kcal · 13g protein · 47g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 393 kcal, 13g protein, 47g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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 78 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 Lower-Sugar Weekly Weight Loss Plan — 1,800 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
1792 kcal - 84g protein, 279g carbs, 38g fat, 54g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (506 kcal, 21g protein, 95g carbs, 3g fat, 15g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (524 kcal, 27g protein, 102g carbs, 2g fat, 26g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (393 kcal, 13g protein, 47g carbs, 17g fat, 7g fibre per person)
Tuesday
1806 kcal - 141g protein, 157g carbs, 70g fat, 25g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (422 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Tuna Niçoise Salad (458 kcal, 50g protein, 36g carbs, 13g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (678 kcal, 31g protein, 66g carbs, 32g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (248 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Wednesday
1802 kcal - 121g protein, 172g carbs, 71g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (368 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (502 kcal, 36g protein, 61g carbs, 15g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (688 kcal, 43g protein, 53g carbs, 33g fat, 8g fibre per person)
- Snack: Sardines on Rye Crackers (244 kcal, 19g protein, 24g carbs, 7g fat, 5g fibre per person)
Thursday
1766 kcal - 129g protein, 113g carbs, 87g fat, 27g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (558 kcal, 28g protein, 20g carbs, 40g fat, 5g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (681 kcal, 57g protein, 47g carbs, 29g fat, 15g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
1799 kcal - 121g protein, 162g carbs, 76g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: King Prawn and Avocado Salad (245 kcal, 29g protein, 9g carbs, 11g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (996 kcal, 50g protein, 101g carbs, 44g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (138 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Saturday
1813 kcal - 143g protein, 185g carbs, 62g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (536 kcal, 49g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (441 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (694 kcal, 51g protein, 68g carbs, 28g fat, 6g fibre per person)
- Snack: Carrot Sticks with Hummus (142 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Sunday
1796 kcal - 139g protein, 205g carbs, 48g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (440 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (499 kcal, 43g protein, 61g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (598 kcal, 38g protein, 64g carbs, 22g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (259 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Black beans 180g
- Green lentils 180g
- Tinned tuna in spring water 150g
- Whey protein powder 75g
- Firm tofu 525g
- Salmon fillet 320g
- Tinned sardines in spring water 80g
- Lean lamb mince 220g
- King prawns 150g
- Tinned chickpeas 100g
- Lean beef strips 150g
- Chicken breast 150g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 210g
- Rolled oats 80g
- New potatoes 150g
- Wholemeal pasta 170g
- Wholewheat noodles 70g
- Wholemeal flour 90g
- Soba noodles 85g
- Rice noodles 65g
Vegetables
- Baby spinach 470g
- Mushrooms 650g
- Onion 2
- Carrot 4
- Sweet potato mash 220g
- Green beans 80g
- Cherry tomatoes 1 x 300g pack (264g required)
- Broccoli 250g
- Courgette 1
- Red pepper 1
- Mixed leaves 220g
- Peas 85g
- Avocado 1
- mixed veg 200g
- Sweet potato 190g
- Red onion 1
- Pak choi 150g
- Spring onion 3
Dairy & Eggs
- Ricotta 100g
- Parmesan 15g
- Semi-skimmed milk 1 x 1L carton (372ml required)
- Halloumi 110g
- Skyr 240g
- Tinned coconut milk light 1 x 400ml tin (191ml required)
- Low-fat Greek yogurt 320g
- Oat milk 1 x 1L carton (173ml required)
Fruit
- mixed berries 80g
- berries 110g
- Banana 1
Herbs & Spices
- Coriander, optional to taste
- Garlic 11 cloves
- Ginger 2 tsp
- Garam masala 2.25 tsp
Condiments & Oils
- Olive oil 4.75 tbsp
- Salsa 45g
- Vegetable stock 1 cube (makes 500ml; 175ml required)
- Peanut butter 30g
- Honey 2.75 tsp
- Soy sauce 3.5 tbsp
- Lemon dressing 14g
- Curry paste 30g
- Balsamic dressing 14g
- Miso paste 1 tbsp
- Hummus 60g
- Tamari 1.75 tbsp
Extras
- Sweetcorn 55g
- Lime juice, optional to taste x2
- Chia seeds 5g
- Olives 1 x 300g jar (39g required)
- Lemon juice, optional to taste
- Rye 4 crackers
- Balsamic glaze 1.25 tsp
- Cauliflower 320g
- Sesame seeds 1 tsp
- Beansprouts 80g
- Peanuts 16g
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 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
🥦 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 125g 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 1,800 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 1,800 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.