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 High-Fibre 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 128g 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
1,803 kcal128g protein209g carbs52g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person101g protein · 184g carbs per person
Breakfast409 kcal · 35g protein · 14g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 409 kcal, 35g protein, 14g carbs.
Recipe
Ingredients
- 225g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch398 kcal · 18g protein · 66g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 398 kcal, 18g protein, 66g carbs.
Recipe
Ingredients
- 5 tbsp plus 2 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner781 kcal · 39g protein · 95g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 781 kcal, 39g protein, 95g carbs.
Recipe
Ingredients
- 3 eggs
- 100g brown rice (dry weight)
- 225g frozen mixed veg
- 2¼ tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack212 kcal · 9g protein · 9g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 212 kcal, 9g protein, 9g carbs.
Recipe
Ingredients
- 2¼ tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 101g protein, 184g carbs, 76g fat, 29g fibre- Breakfast: Tofu Scramble with Peppers (409 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (398 kcal, 18g protein, 66g carbs, 10g fat, 12g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (781 kcal, 39g protein, 95g carbs, 25g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (212 kcal, 9g protein, 9g carbs, 17g fat, 3g fibre per person)
Tuesday
1801 kcal - 155g protein, 230g carbs, 36g fat, 45g fibre- Breakfast: Tofu Scramble with Peppers (460 kcal, 40g protein, 16g carbs, 27g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (426 kcal, 24g protein, 80g carbs, 2g fat, 25g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (630 kcal, 61g protein, 97g carbs, 5g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (285 kcal, 30g protein, 37g carbs, 2g fat, 8g fibre per person)
Wednesday
1800 kcal - 110g protein, 165g carbs, 77g fat, 32g fibre- Breakfast: Tofu Scramble with Peppers (307 kcal, 27g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (523 kcal, 35g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (846 kcal, 43g protein, 86g carbs, 37g fat, 12g fibre per person)
- Snack: Carrot Sticks with Hummus (124 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Thursday
1800 kcal - 139g protein, 225g carbs, 38g fat, 53g fibre- Breakfast: Tofu Scramble with Peppers (375 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Chickpea and Tuna Salad (399 kcal, 50g protein, 36g carbs, 6g fat, 9g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (884 kcal, 42g protein, 162g carbs, 7g fat, 37g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (142 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Friday
1801 kcal - 192g protein, 175g carbs, 42g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (472 kcal, 41g protein, 16g carbs, 28g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (519 kcal, 58g protein, 66g carbs, 4g fat, 6g fibre per person)
- Dinner: Cod and Chickpea Stew (692 kcal, 72g protein, 86g carbs, 10g fat, 23g fibre per person)
- Snack: Skyr High-Protein Yogurt (118 kcal, 21g protein, 7g carbs, 0g fat, 0g fibre per person)
Saturday
1800 kcal - 86g protein, 215g carbs, 69g fat, 39g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (319 kcal, 13g protein, 54g carbs, 6g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (399 kcal, 20g protein, 15g carbs, 29g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (861 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Sardines on Rye Crackers (221 kcal, 17g protein, 22g carbs, 7g fat, 5g fibre per person)
Sunday
1821 kcal - 114g protein, 267g carbs, 29g fat, 39g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (384 kcal, 16g protein, 66g carbs, 7g fat, 10g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (463 kcal, 32g protein, 46g carbs, 12g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (751 kcal, 36g protein, 140g carbs, 4g fat, 20g fibre per person)
- Snack: Chocolate Protein Shake (223 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.25kg
- Eggs 4
- King prawns 250g
- Tinned tuna in spring water 430g
- Green lentils 85g
- Tinned chickpeas 800g
- Cod fillet 250g
- Tinned sardines in spring water 70g
- Smoked salmon 90g
- Red lentils 110g
- Whey protein powder 30g
Carbs & Grains
- Wholemeal 1 pitta
- Brown rice 380g
- Wholewheat noodles 110g
- Baking potato 250g
- Rolled oats 100g
- Quinoa 75g
Vegetables
- Mixed peppers 550g
- Courgette 2
- Red pepper 3
- Spinach 35g
- mixed veg 380g
- Spring onion 3
- Celery 5 sticks
- Tinned tomatoes 5 x 400g tins (1709g required)
- Onion 6
- Pak choi 190g
- Cucumber 2 (349g required)
- Carrot 2
- Red onion 1
- Mixed leaves 100g
- Baby spinach 120g
Dairy & Eggs
- Halloumi 140g
- Tinned coconut milk light 1 x 400ml tin (313ml required)
- Low-fat Greek yogurt 190g
- Skyr 190g
- Semi-skimmed milk 1 x 1L carton (510ml required)
- Low-fat natural yogurt 140g
Fruit
- Pomegranate seeds 24g
- mixed berries 80g
- Apple 2
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 1.25 tbsp
- Garlic 11 cloves
- Basil, optional to taste
- Chilli powder 1 tsp
- Paprika 1.25 tsp
- Parsley, optional to taste
- Cinnamon 1 tsp
- Dill 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 2.75 tbsp
- Hummus 140g
- Soy sauce 3.5 tbsp
- Sesame oil 1.25 tsp
- Peanut butter 35g
- Vegetable stock 1 cube (makes 500ml; 244ml required)
- Sweet chilli sauce 24g
- Lemon dressing 30g
- Curry paste 50g
Tins & Jars
- Cannellini beans 250g
- Mixed beans 400g
Extras
- Lime juice, optional to taste
- Rye 8 crackers
- Lemon juice 1.25 tsp
- Sweetcorn 75g
- Balsamic glaze 0.75 tsp
- Lemon juice, optional to taste
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 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
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 128g 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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