Eat Well, Spend Less: A Full 7-Day Guide Using Morrison’s Ingredients
In today’s fast-paced world, keeping your meals healthy, satisfying, and affordable is a challenge — especially when grocery bills seem to creep higher every week. But what if we told you that you could feed yourself for an entire week with just £30 or less, and that too with fresh, wholesome food from one of the UK’s most trusted supermarkets: Morrisons?
If you’re on a tight budget — whether you’re a student, a small family, or just saving for something bigger — this detailed guide will help you plan a full week of breakfasts, lunches, and dinners for under £30. No sacrifices on flavour, no weird ingredients, and definitely no instant noodles on repeat.
Let’s break it down — from the shopping list to the daily meals, plus some extra budget-saving tips at the end.
Why Morrison’s?
Morrisons is a go-to for many UK households for good reason. With their competitive pricing, own-brand value ranges, and fresh Market Street produce, you can build a solid grocery haul without draining your wallet. Their in-store bakery, wide range of frozen foods, and offers on essentials make it easier to plan meals with flexibility and flavour.
Budget & Goals
- Budget: £30 (flexible within a pound or two depending on local pricing and substitutions)
- Coverage: 7 Days, 3 Meals per Day
- Portion Planning: This meal plan is ideal for one person or can be scaled up for a small household with slight adjustments.
Weekly Shopping List (Approx. £28–£30)
Here’s what you’ll need from Morrisons to cook all the meals in this plan:
Fresh Produce
- Carrots (1kg) – £0.65
- Onions (1kg) – £0.95
- Apples (6-pack) – £1.20
- Potatoes (2.5kg) – £1.50
- Bananas (5-pack) – £1.10
Frozen
- Frozen mixed vegetables (1kg) – £1.25
- Frozen chopped spinach – £1.10
Fridge
- Eggs (6-pack) – £1.35
- Cheddar cheese block (200g) – £2.00
- Semi-skimmed milk (2L) – £1.50
Meat & Alternatives
- Chicken thighs (1kg) – £4.00
- Minced beef (500g) – £3.00
- Tinned tuna (2 cans) – £1.80
Canned & Jarred
- Baked beans (2 cans) – £1.00
- Chopped tomatoes (2 cans) – £0.90
- Tomato puree – £0.55
Dry Goods
- Pasta (500g) – £0.75
- Rice (1kg) – £1.50
- Wholemeal bread loaf – £0.85
- Porridge oats (1kg) – £1.25
Total: ~£28.30
Optional wiggle room for salt, pepper, herbs, oil, and basic spices, which most kitchens already have.
7-Day Meal Plan (Breakfast, Lunch & Dinner)
Let’s get into how to turn this haul into a full week of meals that are filling, flavourful, and easy to make.
Day 1
Breakfast: Porridge with sliced banana
Lunch: Tuna sandwich + carrot sticks
Dinner: Chicken stir-fry with frozen veg and rice
Day 2
Breakfast: Toast with cheese
Lunch: Baked beans on toast
Dinner: Minced beef & onion pasta with tomato sauce
Day 3
Breakfast: Porridge with apples & cinnamon (if you have it)
Lunch: Cheese and carrot wrap (use a folded slice of bread)
Dinner: Chicken, spinach & potato curry (simple, tomato-based)
Day 4
Breakfast: Scrambled eggs on toast
Lunch: Tuna salad rice bowl (with onion, carrot, spinach)
Dinner: Jacket potatoes with beans and melted cheese
Day 5
Breakfast: Porridge with banana
Lunch: Pasta salad (cold pasta with chopped veg and cheese)
Dinner: Shepherd’s pie-style mince and mashed potatoes
Day 6
Breakfast: Toast with scrambled eggs
Lunch: Leftover chicken and rice
Dinner: Veggie & cheese omelette with toast
Day 7
Breakfast: Porridge with apples
Lunch: Tuna sandwich + carrot sticks
Dinner: Pasta with spinach, tomato & onion sauce
Recipe Highlights & How-To’s
Basic Chicken Curry
Ingredients: Chicken thighs (cubed), onions, carrots, frozen spinach, chopped tomatoes
- Sauté onion until soft, add diced chicken and brown it.
- Add chopped carrots, chopped tomatoes, and spinach.
- Add curry powder, cumin or paprika (whatever you have). Simmer 20 mins and serve with rice.
Minced Beef Pasta
Ingredients: Mince, onion, chopped tomatoes, tomato puree
- Brown mince with onions.
- Add tomatoes and puree. Season well.
- Simmer and serve over pasta.
Shepherd’s Pie Style Dinner
Ingredients: Mince, onion, carrots, frozen veg, mashed potato topping
- Cook mince with onion, add carrots and frozen veg.
- Place in oven dish, top with mashed potatoes, and bake until golden.
Tuna Salad Rice Bowl
Ingredients: Tuna, rice, onion, spinach, grated carrots
- Mix everything together with a squeeze of lemon or light mayo if you have.
- Serve cold or lightly warmed.
How to Stick to the Budget
1. Opt for Own Brands
Morrisons’ Savers and own-brand lines are often just as good as name brands, and a lot cheaper.
2. Use Frozen & Tinned Smartly
Frozen veg is often fresher than fresh (frozen at source) and gives better value. Tinned goods last longer and save waste.
3. Repurpose Leftovers
Yesterday’s chicken curry becomes today’s wrap filling. Pasta from dinner becomes a cold salad for lunch.
4. Batch Cook
Make larger quantities and portion into containers. This saves time, energy, and money on gas/electricity too.
5. No-Waste Philosophy
Get creative with ingredients. Soft apples? Make stewed fruit. Extra rice? Turn it into fried rice. Dry bread? Toast it into croutons or breadcrumbs.
Healthy Eating on a Budget
A big myth is that eating on a budget means eating unhealthy, highly processed foods. This plan uses:
- Fresh vegetables and fruit
- Lean protein from eggs, tuna, and chicken
- Complex carbs like oats, brown bread, and rice
- Calcium and protein from milk and cheese
It covers major nutrition bases and avoids the crash of junk food or ready meals — while still being comforting and satisfying.
Swap Suggestions & Upgrades
If you have a few extra pounds to spare or want some variety week-to-week, here are ideas to switch it up:
- Swap mince for lentils or chickpeas to go fully vegetarian
- Add natural yogurt (~£1) for breakfast and sauces
- Get a bag of frozen berries to jazz up porridge
- Add wraps or pitta bread for more lunch variety
- Pick up a stock cube pack to enrich stews and soups
More Tips for Success
- Write down your meal plan before you shop to stay focused.
- Use price comparison tools online or theMorrisons app for deals.
- Always check the reduced section for surprise discounts.
- Cook with others if you’re living with flatmates — split the cost, split the chores.
- Reuse leftover veggies in soups or frittatas by the end of the week.
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