Food

7 day meal planner shopping list

• Our handy shopping list includes everything you’ll need for your healthy 1500 calorie a day meal planner for the week. We’ve divided the list into helpful categories including where to find each product at your local Morrisons.

  Remember the plan is based on meals and snacks for one person – so we’ve given amounts needed in brackets to help your planning.

  It is important to check use-by and best-before dates on any fresh products, and use these when you are planning your shopping and meals across the week.

  Why not print out your shopping list to take in store?

• FRESH FOODS

  Fresh fruit and vegetables

  • Tomatoes (6-8 medium)
  • Salad/salad leaves or lettuce (3 x cereal bowl size portion needed)
  • Cucumber (2 x 2 inch portions needed)
  • Apple (x1)
  • Bananas (x4)
  • Medium orange (x1)
  • Nectarine (x1)
  • Peach (x1)
  • Plums (x4)
  • Satsumas (x2)
  • Grapefruit (1/2 fresh or equivalent - tinned)
  • Melon (a 2 inch slice)
  • Kiwis (x2)
  • Pear (x1)
  • Raspberries (2 handfuls - fresh or frozen)
  • Grapes (1 handful)
  • Strawberries/other berries (2 x 80g portions = approx 14 strawberries)
  • Broccoli (2 large spears = 80g)
  • Carrots (2 x 80g portion)
  • Peas (80g - fresh or frozen)
  • Green beans or other vegetables (80g = 4 heaped tablespoons)
  • Mushrooms (80g = 3 handfuls of slices)
  • New potatoes (180g portion = 4 egg sized)
  • Potatoes - suitable for mashing/baking (medium portion of mash - 200g = approx 5 egg sized and 1 medium baking potato)
  • Red pepper (x1)

  Sandwiches

  • Eat Smart Chicken Fajita Wrap (1 pack)
  • Eat Smart Prawn Mayonnaise Sandwich (1 pack)

  Fishmonger

  • Fresh salmon fillet (approx 140g portion)

  Bread and cakes

  • Wholemeal roll (x1)
  • Eat Smart All Butter Croissant (x1)
  • Wholemeal sliced bread (6 slices)
  • Eat Smart Carrot Cake Slices (x1)
  • Eat Smart Lemon Cake Slices (x1)
  • Eggs (6 eggs)

• CHILLED FOODS

  Dairy

  • Milk (approx 4 ½ pints – ½ pint a day of  skimmed or 1% fat milk)
  • Eat Smart Cottage Cheese (100g)
  • Eat Smart Low Fat Natural Yogurt (3 x 125ml)
  • Eat Smart Reduced Fat Extra Light Soft Cheese (1 dessertspoonful)
  • Eat Smart Virtually Fat Free Yogurts (2 pots)
  • Morrisons Light Sunflower Spread (approx 1 teaspoonful per day)

  Desserts

  • Eat Smart Raspberry and Strawberry Sponge Pudding (1 pudding)
  • Eat Smart Reduced Fat Fresh Custard (1/4 pot)
  • Eat Smart Strawberry Trifle Pot (1 trifle)

  Dips/salads

  • Eat Smart Garlic and Herb Dip (50g serving)
  • Eat Smart Reduced Fat Guacamole (50g serving)
  • Eat Smart Tomato and Chilli Cous Cous Salad (50g serving)

  Fruit  juices

  • Morrisons Apple Juice (2 x 150ml)
  • Morrisons Freshly Squeezed Orange Juice (2 x 150ml)

  Chilled goods

  • Eat Smart Crustless Quiche Lorraine (1 quiche)
  • Eat Smart Chilli wedge bowl (x1)

  Fresh meat and poultry

  • Chicken breast (x1)
  • Eat Smart Thick Pork Sausages (2 sausages)

  Ready Meals

  • Eat Smart Lamb Hot Pot (x1)
  • Eat Smart Chicken Dinner (x1)

  Sauces

  • Eat Smart Roasted Veg Sauce (125ml serving)

  Cooked meats

  • Eat Smart Oven Baked Ham (2 slices)
    

• FROZEN FOODS
  

  • Eat Smart Chicken Kievs (1 kiev)
  • Eat Smart Breaded Cod (1 portion)
  • Eat Smart Oven Chips (150g serving)
  • Eat Smart Vanilla Flavoured Iced Dessert (1 scoop)

• STORE CUPBOARD FOODS

  Preserves

  • Morrisons Reduced Sugar Blackcurrant Jam (1 teaspoon)

  Breakfast cereals

  • Wheat biscuits (2 biscuits)
  • Morrisons Neat Wheat Breakfast Cereal (45g = 1 serving)
  • Trim Flakes with Red Fruits Breakfast Cereal (30g = 1 serving)
  • Eat Smart Cranberry Cereal Bars (1 bar)

  Snacks

  • Eat Smart Cream Crackers (2 crackers)
  • Eat Smart Bread Sticks (2 sticks)
  • Eat Smart Melba Toast (2 slices)
  • Eat Smart Raspberry Flavour Mini Bites (1 packet)
  • Eat Smart Ready Salted Crisps (or other flavour, 2 packs)
  • Eat Smart Soy and Potato Bites – paprika flavour (1 packet)

  Pasta/rice

  • Brown pasta (approx 75g dried = 1 serving)
  • Brown rice (approx 75g dried = 1 serving)

  Canned goods

  • Eat Smart Baked Beans in Tomato Sauce (1 tin = 220g)
  • Eat Smart Carrot and Coriander Soup (1 tin)
  • Chopped tomatoes or plum tomatoes (2 tins)

  Sauces

  • Eat Smart Sweet and Sour Sauce (1 130g serving)
  • Eat Smart Thousand Island Salad Dressing (1 tablespoon)

  Snacks/wholes foods

  • Whole dried apricots (3 whole dried)

  Beers, wines and spirits

  • Wine (optional – 125ml)