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 Quick Prep Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 132g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal132g protein206g carbs52g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1804 kcal per person123g protein · 242g carbs per person
Breakfast237 kcal · 23g protein · 27g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 237 kcal, 23g protein, 27g carbs.
Recipe
Ingredients
- 225g low-fat Greek yogurt
- 125g frozen mixed berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch466 kcal · 48g protein · 41g carbs · 10 min
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 466 kcal, 48g protein, 41g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 wholemeal tortilla
- 70g romaine lettuce
- 1 tbsp plus 2 tsp light caesar dressing
- 10g parmesan
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly, then slice it.
- Layer chicken breast, romaine lettuce, light caesar dressing and parmesan evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner770 kcal · 34g protein · 132g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 770 kcal, 34g protein, 132g carbs.
Recipe
Ingredients
- 125g brown rice (dry weight)
- 225g mushrooms
- 125g frozen peas
- 1¼ onions
- 675ml vegetable stock
- 25g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onions and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack331 kcal · 18g protein · 42g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 331 kcal, 18g protein, 42g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 1¼ tsp smoked paprika
- ½ tsp cumin
- 1¼ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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 1,800 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Morrisons Quick Prep 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
1804 kcal - 123g protein, 242g carbs, 41g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (237 kcal, 23g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (466 kcal, 48g protein, 41g carbs, 14g fat, 2g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (770 kcal, 34g protein, 132g carbs, 10g fat, 12g fibre per person)
- Snack: Roasted Spiced Chickpeas (331 kcal, 18g protein, 42g carbs, 12g fat, 12g fibre per person)
Tuesday
1798 kcal - 129g protein, 248g carbs, 38g fat, 39g fibre- Breakfast: Greek Yogurt with Mixed Berries (217 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (696 kcal, 53g protein, 76g carbs, 18g fat, 6g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (590 kcal, 28g protein, 114g carbs, 9g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (295 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Wednesday
1800 kcal - 144g protein, 151g carbs, 74g fat, 20g fibre- Breakfast: Greek Yogurt with Mixed Berries (252 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (468 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (887 kcal, 65g protein, 87g carbs, 35g fat, 8g fibre per person)
- Snack: Cottage Cheese with Cucumber (193 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
Thursday
1804 kcal - 162g protein, 219g carbs, 32g fat, 23g fibre- Breakfast: Greek Yogurt with Mixed Berries (218 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (636 kcal, 56g protein, 74g carbs, 12g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (630 kcal, 64g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (320 kcal, 21g protein, 47g carbs, 5g fat, 6g fibre per person)
Friday
1800 kcal - 149g protein, 180g carbs, 56g fat, 13g fibre- Breakfast: Greek Yogurt with Mixed Berries (230 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (455 kcal, 47g protein, 38g carbs, 14g fat, 3g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (895 kcal, 64g protein, 89g carbs, 31g fat, 6g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (220 kcal, 15g protein, 27g carbs, 6g fat, 1g fibre per person)
Saturday
1799 kcal - 128g protein, 214g carbs, 46g fat, 26g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (515 kcal, 28g protein, 64g carbs, 15g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (622 kcal, 56g protein, 78g carbs, 9g fat, 11g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (194 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Sunday
1798 kcal - 91g protein, 191g carbs, 76g fat, 32g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (414 kcal, 23g protein, 39g carbs, 18g fat, 5g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (402 kcal, 20g protein, 15g carbs, 29g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (864 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (118 kcal, 12g protein, 13g carbs, 2g fat, 1g fibre per person)
Weekly shopping list
Protein
- Chicken breast 170g
- Tinned chickpeas 750g
- Lean beef strips 190g
- Pea protein powder 35g
- Eggs 9
- Salmon fillet 220g
- Tinned tuna in spring water 280g
- Chicken tikka 170g
- Lean sirloin steak 250g
- Tinned mackerel in brine 110g
- Turkey breast slices 70g
Carbs & Grains
- Wholemeal 3 tortillas
- Brown rice 525g
- Soba noodles 110g
- White potatoes 260g
- Rolled oats 45g
- Rice 4 cakes
- Rye bread 4 slices
- Wholemeal pasta 90g
Vegetables
- Romaine lettuce 70g
- Mushrooms 230g
- peas 120g
- Onion 4
- Sweet potato 260g
- Tinned tomatoes 2 x 400g tins (736g required)
- Spinach 140g
- Courgette 3
- Red pepper 3
- Mixed leaves 120g
- Pak choi 180g
- Cucumber 2 (355g required)
- Edamame beans 85g
- Spring onion 2
- Lettuce 45g
- Baby spinach 170g
- Red onion 1
Dairy & Eggs
- Low-fat Greek yogurt 1.25kg
- Parmesan 35g
- Oat milk 1 x 1L carton (257ml required)
- Cottage cheese 290g
- Semi-skimmed milk 1 x 1L carton (258ml required)
- Skyr 110g
- Mint yogurt sauce 35g
- Butter 8g
- Halloumi 80g
- Coconut milk light 1 x 400ml tin (151ml required)
Fruit
- mixed berries 550g
- Banana 1
- berries 45g
Herbs & Spices
- Garlic 3 cloves
- Smoked paprika 1.25 tsp
- Cumin 1.75 tsp
- Paprika 1.25 tsp
- Parsley, optional to taste
- Turmeric 1 tsp
- Black pepper, optional to taste x2
Condiments & Oils
- Honey 2.25 tbsp
- Light Caesar dressing 23g
- Vegetable stock 2 cubes (makes 1L; 675ml required)
- Olive oil 2.75 tbsp
- Soy sauce 4.5 tbsp
- Sesame oil 2.25 tsp
- Miso paste 1.25 tbsp
- Lemon dressing 13g
- Mustard 1 tsp
- Curry paste 23g
Extras
- stir-fry veg 160g
- Sesame seeds 1.25 tsp
- Smoked haddock fillet 190g
- Reduced-fat cheddar 60g
- Sweetcorn 90g
- Rye 4 crackers
- Balsamic glaze 0.75 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
- 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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 132g of protein per day across the week, based on the meals actually selected — well above 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Low (10–20 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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