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 Pescatarian High-Fibre 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 calories, protein totals and the weekly shopping list.
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (464 kcal, 22g protein)
Lunch: Smoked Salmon and Quinoa Salad (530 kcal, 40g protein)
Dinner: Tuna and Sweetcorn Pasta Bake (574 kcal, 42g protein)
Snack: Apple with Walnuts (232 kcal, 6g protein)
Weekly shopping list
Protein
King prawns 195g
Firm tofu 260g
Tinned chickpeas 250g
Eggs 4
Tinned tuna in spring water 105g
Salmon fillet 175g
Smoked salmon 110g
Carbs & Grains
Rolled oats 75g
Brown rice 115g dry
Rice noodles 105g dry
Wholemeal pitta 1
New potatoes 230g
Wholemeal flour 105g
Wholemeal pasta 115g dry
Vegetables
Red onion quarter
Broccoli 260g
Spring onion 3
Baby spinach 125g
Tinned tomatoes 250g
Celery sticks 5
Courgette 1
Red pepper 1
Onion 3/4
Peanuts 25g
Courgette 1 roasted
Red pepper 1 roasted
Cherry tomatoes 10
Mushrooms 250g
Frozen peas 125g
Onion 1
Cucumber half
Sweetcorn 110g
Dairy & Eggs
Oat milk 260ml
Tinned coconut milk light 250ml
Almond butter 1.25 tbsp
Cottage cheese 250g
Semi-skimmed milk 195ml
Low-fat yogurt 130g
Skyr 195g
Extras & Condiments
Chia seeds 2.5 tsp
Frozen mixed berries 105g
Maple syrup 1.25 tsp
Mango 3/4
Mixed leaves 105g
Lime juice
Chilli flakes pinch
Coriander fresh
Teriyaki sauce 50g
Sesame seeds 1.25 tsp
Almonds 30g
Dried cranberries 25g
Curry powder 2.5 tsp
Mixed frozen veg 250g
Curry paste 40g
Olive oil 1.25 tsp
Beansprouts 130g
Tamari 2.5 tbsp
Rye crackers 5
Lemon juice 1.25 tsp
Mixed herbs 1.25 tsp
Vegetable stock 750ml
Parmesan 25g
Garlic 3 cloves
Smoked paprika 1.25 tsp
Cumin 0.75 tsp
Green beans 115g
Lemon 1
Frozen mixed veg 230g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 15g
Blueberries 65g
Cannellini beans tinned 260g
Basil
Basil fresh
Quinoa 90g dry
Dill 1 tsp
Cheddar reduced-fat 35g
Apple 1
Walnuts 20g
Your 7-Day Meal Plan
Monday
1800 kcal95g protein
Breakfast476 kcal · 17g protein · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 476 kcal, 17g protein.
Recipe
Add Rolled oats 75g, Chia seeds 2.5 tsp, Oat milk 260ml, Frozen mixed berries 105g, Maple syrup 1.25 tsp to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Lunch437 kcal · 36g protein · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 437 kcal, 36g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 195g, Mango 3/4, Mixed leaves 105g, Red onion quarter, Lime juice, Chilli flakes pinch, Coriander fresh.
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.
Dinner591 kcal · 33g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 591 kcal, 33g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 115g dry, Broccoli 260g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack296 kcal · 9g protein · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 296 kcal, 9g protein.
Recipe
Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
King prawns 195g
Firm tofu 260g
Tinned chickpeas 250g
Eggs 4
Tinned tuna in spring water 105g
Salmon fillet 175g
Smoked salmon 110g
Carbs & Grains
Rolled oats 75g
Brown rice 115g dry
Rice noodles 105g dry
Wholemeal pitta 1
New potatoes 230g
Wholemeal flour 105g
Wholemeal pasta 115g dry
Vegetables
Red onion quarter
Broccoli 260g
Spring onion 3
Baby spinach 125g
Tinned tomatoes 250g
Celery sticks 5
Courgette 1
Red pepper 1
Onion 3/4
Peanuts 25g
Courgette 1 roasted
Red pepper 1 roasted
Cherry tomatoes 10
Mushrooms 250g
Frozen peas 125g
Onion 1
Cucumber half
Sweetcorn 110g
Dairy & Eggs
Oat milk 260ml
Tinned coconut milk light 250ml
Almond butter 1.25 tbsp
Cottage cheese 250g
Semi-skimmed milk 195ml
Low-fat yogurt 130g
Skyr 195g
Extras & Condiments
Chia seeds 2.5 tsp
Frozen mixed berries 105g
Maple syrup 1.25 tsp
Mango 3/4
Mixed leaves 105g
Lime juice
Chilli flakes pinch
Coriander fresh
Teriyaki sauce 50g
Sesame seeds 1.25 tsp
Almonds 30g
Dried cranberries 25g
Curry powder 2.5 tsp
Mixed frozen veg 250g
Curry paste 40g
Olive oil 1.25 tsp
Beansprouts 130g
Tamari 2.5 tbsp
Rye crackers 5
Lemon juice 1.25 tsp
Mixed herbs 1.25 tsp
Vegetable stock 750ml
Parmesan 25g
Garlic 3 cloves
Smoked paprika 1.25 tsp
Cumin 0.75 tsp
Green beans 115g
Lemon 1
Frozen mixed veg 230g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 15g
Blueberries 65g
Cannellini beans tinned 260g
Basil
Basil fresh
Quinoa 90g dry
Dill 1 tsp
Cheddar reduced-fat 35g
Apple 1
Walnuts 20g
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.
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)
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
