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 Alternative Meal 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 98g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal98g protein266g carbs38g fat50g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person118g protein · 255g carbs per person
Breakfast428 kcal · 13g protein · 64g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 428 kcal, 13g protein, 64g carbs.
Recipe
Ingredients
- 60g rolled oats
- 2 tsp chia seeds
- 200ml oat milk
- 80g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch675 kcal · 34g protein · 105g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 675 kcal, 34g protein, 105g carbs.
Recipe
Ingredients
- 100g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 60g)
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner565 kcal · 59g protein · 70g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 565 kcal, 59g protein, 70g carbs.
Recipe
Ingredients
- 200g cod fillet
- ¾ of a standard tin of chickpeas, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- parsley fresh, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the cod fillet with onion and garlic for 5-7 minutes.
- Stir in paprika and parsley fresh, to taste, then add chickpeas with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack130 kcal · 12g protein · 16g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 130 kcal, 12g protein, 16g carbs.
Recipe
Ingredients
- 100g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Green Lentil and Roasted Sweet Potato Bowl.
- Batch cook Cod and Chickpea Stew and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Tzatziki with Vegetable Dippers.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Pescatarian Alternative Meal 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
1798 kcal - 118g protein, 255g carbs, 36g fat, 56g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (675 kcal, 34g protein, 105g carbs, 14g fat, 20g fibre per person)
- Dinner: Cod and Chickpea Stew (565 kcal, 59g protein, 70g carbs, 8g fat, 18g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Tuesday
1801 kcal - 86g protein, 294g carbs, 29g fat, 63g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (364 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (570 kcal, 29g protein, 89g carbs, 12g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (758 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (109 kcal, 10g protein, 13g carbs, 2g fat, 4g fibre per person)
Wednesday
1798 kcal - 118g protein, 255g carbs, 36g fat, 56g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (675 kcal, 34g protein, 105g carbs, 14g fat, 20g fibre per person)
- Dinner: Cod and Chickpea Stew (565 kcal, 59g protein, 70g carbs, 8g fat, 18g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
1801 kcal - 86g protein, 294g carbs, 29g fat, 63g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (364 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (570 kcal, 29g protein, 89g carbs, 12g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (758 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (109 kcal, 10g protein, 13g carbs, 2g fat, 4g fibre per person)
Friday
1798 kcal - 118g protein, 255g carbs, 36g fat, 56g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (675 kcal, 34g protein, 105g carbs, 14g fat, 20g fibre per person)
- Dinner: Cod and Chickpea Stew (565 kcal, 59g protein, 70g carbs, 8g fat, 18g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Saturday
1801 kcal - 83g protein, 235g carbs, 56g fat, 24g fibre- Breakfast: Oat Porridge with Berries (387 kcal, 12g protein, 61g carbs, 8g fat, 10g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (488 kcal, 26g protein, 61g carbs, 14g fat, 3g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (622 kcal, 38g protein, 79g carbs, 18g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Sunday
1802 kcal - 79g protein, 272g carbs, 41g fat, 35g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (502 kcal, 27g protein, 63g carbs, 15g fat, 4g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (701 kcal, 34g protein, 130g carbs, 4g fat, 18g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (201 kcal, 6g protein, 16g carbs, 14g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 480g
- Cod fillet 625g
- Tinned chickpeas 625g
- Tinned mackerel in brine 210g
- Firm tofu 170g
- Red lentils 110g
Carbs & Grains
- Rolled oats 420g
- Brown rice 420g
- Oat 4 biscuits
Vegetables
- Sweet potato 975g
- Baby spinach 290g
- Tinned tomatoes 6 x 400g tins (2088g required)
- Onion 6
- Cucumber 3 (675g required)
- Carrot 5
- Celery 10 sticks
- Red pepper 2
- Red onion 1
- Broccoli 170g
- Spring onion 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1458ml required)
- Low-fat Greek yogurt 480g
Fruit
- mixed berries 525g
- Raisins 17g
Herbs & Spices
- Cumin 2.25 tbsp
- Garlic 14 cloves
- Paprika 1 tbsp
- Parsley, optional to taste x3
- Dill 1.75 tbsp
- Chilli powder 1.75 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Tahini 95g
- Lemon dressing 25g
- Teriyaki sauce 35g
- Peanut butter 13g
Tins & Jars
- Mixed beans 700g
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- Lemon juice, optional to taste x5
- Sesame seeds 1 tsp
- Mixed nuts 25g
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
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 98g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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