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 Pescatarian Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,797 kcal118g protein233g carbs44g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1785 kcal per person90g protein · 218g carbs per person
Breakfast149 kcal · 19g protein · 14g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 149 kcal, 19g protein, 14g carbs.
Recipe
Ingredients
- 5 egg whites
- ½ pepper
- ½ onion
- olive oil spray, as needed
- ¾ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch352 kcal · 21g protein · 28g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 352 kcal, 21g protein, 28g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 25g)
- ¾ tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, 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 light mayo and mustard.
Dinner922 kcal · 38g protein · 133g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 922 kcal, 38g protein, 133g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 125g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack362 kcal · 12g protein · 43g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 362 kcal, 12g protein, 43g 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 75 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 Pescatarian 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
1785 kcal - 90g protein, 218g carbs, 63g fat, 38g fibre- Breakfast: Egg White Omelette with Peppers (149 kcal, 19g protein, 14g carbs, 1g fat, 4g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (352 kcal, 21g protein, 28g carbs, 17g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (922 kcal, 38g protein, 133g carbs, 29g fat, 23g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (362 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Tuesday
1796 kcal - 108g protein, 234g carbs, 39g fat, 39g fibre- Breakfast: Egg White Omelette with Peppers (161 kcal, 21g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (681 kcal, 37g protein, 72g carbs, 27g fat, 9g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (719 kcal, 35g protein, 125g carbs, 3g fat, 21g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (235 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Wednesday
1812 kcal - 161g protein, 178g carbs, 51g fat, 33g fibre- Breakfast: Egg White Omelette with Peppers (262 kcal, 35g protein, 23g carbs, 1g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (596 kcal, 41g protein, 35g carbs, 33g fat, 10g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (654 kcal, 64g protein, 82g carbs, 10g fat, 14g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (300 kcal, 21g protein, 38g carbs, 7g fat, 1g fibre per person)
Thursday
1798 kcal - 126g protein, 267g carbs, 26g fat, 48g fibre- Breakfast: Egg White Omelette with Peppers (192 kcal, 26g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (502 kcal, 38g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (907 kcal, 44g protein, 168g carbs, 5g fat, 24g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (197 kcal, 18g protein, 15g carbs, 8g fat, 8g fibre per person)
Friday
1799 kcal - 158g protein, 246g carbs, 23g fat, 46g fibre- Breakfast: Egg White Omelette with Peppers (210 kcal, 29g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (587 kcal, 49g protein, 81g carbs, 9g fat, 4g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (827 kcal, 61g protein, 131g carbs, 9g fat, 34g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (175 kcal, 19g protein, 17g carbs, 4g fat, 2g fibre per person)
Saturday
1801 kcal - 110g protein, 232g carbs, 56g fat, 32g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (621 kcal, 13g protein, 123g carbs, 13g fat, 14g fibre per person)
- Lunch: King Prawn and Avocado Salad (268 kcal, 34g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (491 kcal, 54g protein, 52g carbs, 9g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (421 kcal, 9g protein, 47g carbs, 22g fat, 4g fibre per person)
Sunday
1785 kcal - 76g protein, 259g carbs, 51g fat, 34g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (502 kcal, 11g protein, 98g carbs, 11g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (541 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (547 kcal, 38g protein, 42g carbs, 25g fat, 4g fibre per person)
- Snack: Almonds and Dried Cranberries (195 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.1kg
- Eggs 8
- Tinned chickpeas 330g
- Firm tofu 170g
- Red lentils 220g
- Smoked salmon 55g
- Cod fillet 300g
- King prawns 390g
- Quorn mince 250g
- Tinned tuna 160g
- Black beans 190g
- Mackerel fillet 170g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 400g
- Rolled oats 40g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- New potatoes 600g
- Rice 5 cakes
- Wholemeal pasta 110g
- Low-sugar granola 45g
- Oat 5 biscuits
Vegetables
- Mixed peppers 550g
- Onion 8
- Watercress 65g
- Baby spinach 200g
- Tinned tomatoes 3 x 400g tins (863g required)
- mixed veg 140g
- Butternut squash 360g
- Courgette 3
- Red pepper 3
- Mixed leaves 250g
- Green beans 220g
- Cherry tomatoes 1 x 300g pack (298g required)
- edamame beans 170g
- Avocado 1
- Sweet potato 220g
- Spring onion 5
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (161ml required)
- Light cream cheese 30g
- Cottage cheese 370g
- Low-fat Greek yogurt 190g
- Oat milk 1 x 1L carton (203ml required)
Fruit
- mixed berries 100g
- Banana 4
- Medjool 4 dates
Herbs & Spices
- Mixed herbs 2.75 tbsp
- Garlic 13 cloves
- Parsley, optional to taste
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Coriander, optional to taste
Condiments & Oils
- Olive oil spray, optional light coating x5
- Light mayo 16g
- Mustard 1 tsp
- Curry paste 24g
- Peanut butter 45g
- Honey 2.5 tsp
- Tahini 18g
- Vegetable stock 2 cubes (makes 1L; 626ml required)
- Olive oil 1.5 tbsp
- Lemon dressing 35g
- Salsa 50g
- Mustard dressing 19g
Extras
- Chia seeds 4g
- Lemon juice, optional to taste x3
- Sesame seeds 1 tsp
- Rye 3 crackers
- Lemon 2
- Sea salt, optional to taste
- Hemp seeds 2.25 tbsp
- Sweetcorn 60g
- Lime juice, optional to taste
- Almonds 23g
- Dried cranberries 19g
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 118g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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.