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 Quick Shop 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 114g 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
1,798 kcal114g protein219g carbs53g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person148g protein · 220g carbs per person
Breakfast380 kcal · 16g protein · 73g carbs · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 380 kcal, 16g protein, 73g carbs.
Recipe
Ingredients
- 60g bran flakes
- 250ml semi-skimmed milk
- 100g frozen mixed berries
- 1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put bran flakes and semi-skimmed milk in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch530 kcal · 66g protein · 49g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 530 kcal, 66g protein, 49g carbs.
Recipe
Ingredients
- 1½ standard tins of tuna, drained
- ¾ of a standard tin of chickpeas, drained
- ¾ cucumber
- ¾ red onion
- 1 tbsp plus 1 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna and chickpeas; rinse the pulses under cold water.
- Slice or chop cucumber and red onion.
- Arrange tuna, chickpeas and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner579 kcal · 57g protein · 73g carbs · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 579 kcal, 57g protein, 73g carbs.
Recipe
Ingredients
- 250g cod fillet
- 325g new potatoes
- 200g green beans
- 1¼ lemons
- 1¼ tsp olive oil
- parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, heat the oven to 200C/180C fan. Bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add green beans and cook until tender.
- Serve the new potatoes with cod fillet, green beans, lemons, olive oil and parsley, to taste, then season to taste.
Snack312 kcal · 9g protein · 25g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 312 kcal, 9g protein, 25g carbs.
Recipe
Ingredients
- 40g mixed nuts
- 30g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 Pescatarian Quick Shop 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
1801 kcal - 148g protein, 220g carbs, 45g fat, 38g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (380 kcal, 16g protein, 73g carbs, 6g fat, 10g fibre per person)
- Lunch: Chickpea and Tuna Salad (530 kcal, 66g protein, 49g carbs, 8g fat, 12g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (579 kcal, 57g protein, 73g carbs, 9g fat, 12g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (312 kcal, 9g protein, 25g carbs, 22g fat, 4g fibre per person)
Tuesday
1799 kcal - 107g protein, 299g carbs, 23g fat, 56g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (299 kcal, 13g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (424 kcal, 47g protein, 53g carbs, 3g fat, 5g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (904 kcal, 43g protein, 165g carbs, 7g fat, 38g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Wednesday
1800 kcal - 90g protein, 236g carbs, 59g fat, 39g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (255 kcal, 11g protein, 49g carbs, 4g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (990 kcal, 41g protein, 142g carbs, 31g fat, 25g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (223 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
Thursday
1799 kcal - 124g protein, 183g carbs, 63g fat, 26g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (295 kcal, 12g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (682 kcal, 47g protein, 50g carbs, 30g fat, 8g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (591 kcal, 41g protein, 46g carbs, 27g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (231 kcal, 24g protein, 30g carbs, 1g fat, 6g fibre per person)
Friday
1795 kcal - 94g protein, 202g carbs, 66g fat, 25g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (280 kcal, 12g protein, 54g carbs, 4g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (638 kcal, 44g protein, 47g carbs, 28g fat, 7g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Almonds and Dried Cranberries (201 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Saturday
1790 kcal - 113g protein, 158g carbs, 77g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (436 kcal, 13g protein, 65g carbs, 11g fat, 14g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (545 kcal, 38g protein, 46g carbs, 26g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (189 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
Sunday
1799 kcal - 119g protein, 232g carbs, 39g fat, 29g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (400 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (562 kcal, 30g protein, 70g carbs, 16g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (688 kcal, 62g protein, 86g carbs, 10g fat, 12g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (149 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 575g
- Tinned chickpeas 550g
- Cod fillet 260g
- Eggs 9
- Salmon fillet 450g
- Mackerel fillet 190g
- Smoked salmon 85g
- Tinned mackerel in brine 120g
Carbs & Grains
- New potatoes 800g
- Baking potato 210g
- Brown rice 320g
- Low-sugar granola 30g
- Quinoa 160g
- Rolled oats 120g
- Wholemeal 1 roll
- Wholemeal pasta 95g
Vegetables
- Cucumber 3 (772g required)
- Red onion 2
- Green beans 300g
- Tinned tomatoes 2 x 400g tins (772g required)
- Onion 3
- Red pepper 2
- Courgette 1
- Mixed leaves 55g
- Baby spinach 250g
- Spring onion 5
- Watercress 40g
- mixed veg 190g
- Spinach 65g
- Cherry tomatoes 1 x 300g pack (140g required)
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1029ml required)
- Low-fat Greek yogurt 310g
- Coconut milk light 1 x 400ml tin (174ml required)
- Oat milk 1 x 1L carton (399ml required)
- Reduced-fat feta 65g
Fruit
- mixed berries 575g
- Raisins 30g
- Apple 1
- berries 60g
Herbs & Spices
- Parsley, optional to taste
- Chilli powder 1 tsp
- Cumin 1 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Lemon dressing 65g
- Olive oil 1.5 tbsp
- Peanut butter 16g
- Curry paste 30g
- Mustard dressing 20g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
Tins & Jars
- Mixed beans 410g
Extras
- Bran Flakes 240g
- Lemon 3
- Mixed nuts 40g
- Sweetcorn 160g
- Pumpkin seeds 19g
- Lemon juice, optional to taste
- Rye 4 crackers
- Lemon juice 1 tsp
- Almonds 24g
- Dried cranberries 19g
- Chia seeds 20g
- Maple syrup 2 tsp
- Reduced-fat cheddar 30g
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 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
- 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 114g 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 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
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