Morrisons Savers Staples: 4 High-Fiber Lunches Under £1

Lunch is the meal where fibre goes to die. A white-bread sandwich, a bag of crisps, maybe a chocolate bar — quick, but you’ll be hungry again by three and reaching for the vending machine. These morrisons budget meal prep lunches take a different approach: four distinct, genuinely filling midday meals built from Morrisons Savers staples, each one packing 8g or more of fibre and costing under £1. Fibre is what keeps you full, and full is what keeps the afternoon snack spend at zero.

Most UK adults eat around 20g of fibre a day against the recommended 30g, and the gap is rarely closed at lunch. Beans, lentils, chickpeas, oats and vegetables are the cheapest fibre sources in the supermarket — and they happen to be the cheapest foods full stop. This plan leans into all of them, with four lunches different enough that you won’t get bored, cheap enough that the week’s lunches cost less than two bought sandwiches.

The Savers Shopping List for All Four Lunches

Morrisons Savers is the store’s value tier — plain packs, low prices — and like every supermarket’s value range, the staples are where the value concentrates. Prices below are estimates; treat them as a guide.

Around £5.67 for the ingredients behind four lunches with portions to spare — that’s roughly 55–70p per lunch depending on the recipe. You’ll also have leftover lentils, oats, rice and frozen veg rolling into next week, which is how value staples compound their savings over time.

Lunch 1: Smoky Three-Bean Chilli (10g Fibre, ~70p)

The highest-fibre lunch of the four and the backbone of the week. One pot, 30 minutes, and it does double duty as a dinner if you make extra.

Ingredients (4 portions): 1 tin kidney beans, 1 tin chickpeas, 150g red lentils, 1 tin chopped tomatoes, 1 diced onion, 2 diced carrots, 2 tsp smoked paprika, 1 tsp cumin, ½ tsp chilli flakes, 1 stock cube, 400ml water, oil, salt.

1. Soften the onion and carrot in oil for 6–8 minutes. Add the spices and cook 1 minute until fragrant.
2. Add the lentils, tomatoes, stock cube and water. Simmer 20 minutes until the lentils dissolve and thicken the chilli.
3. Drain and rinse the beans and chickpeas; stir through and simmer 5 minutes more. Season boldly.
4. Portion into 4 containers. Serve over rice, in wraps, or on a baked potato — each base changes the meal completely.

Per portion: ~380 kcal, ~10g fibre, ~14g protein, ~70p. Keeps 4 days in the fridge, 3 months in the freezer.

Lunch 2: Lentil & Vegetable Soup with Oat Bread (9g Fibre, ~55p)

Soup is the ultimate high-fiber lunch vehicle, and red lentils make it creamy without any dairy. The oat bread on the side is a two-ingredient affair that costs pennies.

Ingredients (4 portions): 200g red lentils, 1 diced onion, 2 diced carrots, 300g frozen mixed veg, 1 stock cube, 1 tsp turmeric, 1 litre water, oil, salt, pepper. For the oat bread (8 slices): 200g oats blended to flour, 250g value natural yoghurt (~£0.40), 1 tsp baking powder, pinch of salt.

1. Soften the onion and carrot in oil 5 minutes. Add turmeric, lentils, stock cube and water.
2. Simmer 20 minutes, add the frozen veg, simmer 5 more. Blend half for creaminess, leave half chunky.
3. For the bread: mix the oat flour, yoghurt, baking powder and salt into a dough. Shape into a round, bake at 190°C for 25–30 minutes until golden and hollow-sounding.
4. Portion soup into 4 containers; slice the bread and bag it separately so it doesn’t go soggy.

Per portion (soup + 2 slices bread): ~420 kcal, ~9g fibre, ~16g protein, ~55p — the cheapest lunch of the four. Soup keeps 4 days refrigerated; bread keeps 3 days in a bag or freezes well.

Lunch 3: Chickpea & Brown Rice Buddha Bowls (8g Fibre, ~85p)

The “eat the rainbow” lunch — roasted chickpeas, brown rice and veg with a simple dressing. Best eaten at room temperature or cold, which makes it ideal for offices without a microwave.

Ingredients (4 portions): 1 tin chickpeas, 300g brown rice, 300g frozen mixed veg (roasted), 1 grated carrot, 2 tbsp oil, 1 tsp paprika, 1 tsp cumin. Dressing: 3 tbsp oil, 1 tbsp vinegar or lemon juice, 1 tsp mustard, salt, pepper.

1. Cook the brown rice (35–40 minutes — start this first). Cool quickly if storing.
2. Toss drained chickpeas with 1 tbsp oil, paprika, cumin and salt. Roast at 200°C for 20–25 minutes until crisp at the edges.
3. Roast the frozen veg on a separate tray with 1 tbsp oil and salt for 20 minutes.
4. Whisk the dressing. Divide rice between 4 containers, top with chickpeas, veg and grated carrot. Drizzle dressing over or pack it separately.

Per portion: ~450 kcal, ~8g fibre, ~12g protein, ~85p. Keeps 3 days in the fridge. The roasted chickpeas lose their crunch by day two — still delicious, just softer. Pack the dressing separately for the freshest result.

Lunch 4: Cheesy Bean & Oat Bake Slices (9g Fibre, ~75p)

Think of this as a savoury flapjack-meets-frittata: oats and eggs bind beans and veg into sliceable squares that eat like a picnic slice. Excellent cold, good reheated, and the most portable of the four.

Ingredients (6 slices): 150g oats, 4 eggs (~£0.42), 1 tin kidney beans (drained and roughly mashed), 150g frozen mixed veg (defrosted), 100g grated value cheddar, 1 finely diced onion, 1 tsp smoked paprika, salt, pepper, oil.

1. Heat the oven to 190°C. Line a 20cm square tin with baking paper.
2. Soften the onion in oil 5 minutes. Mix everything — oats, beaten eggs, mashed beans, veg, half the cheese, onion, paprika, seasoning — in a large bowl.
3. Press firmly into the tin (compacting matters — loose mixture crumbles). Scatter the remaining cheese on top.
4. Bake 25–30 minutes until golden and firm. Cool completely in the tin before slicing into 6 — cutting warm makes them fall apart.

Per slice: ~350 kcal, ~9g fibre, ~15g protein, ~75p. Keeps 3 days in the fridge; also freezes well between sheets of baking paper. Eat cold, or microwave 90 seconds.

The Week at a Glance: Fibre and Cost

Four days of lunches averaging 9g of fibre each — that’s over a quarter of the 30g daily target handled by lunch alone, for about £2.85 total. Add an apple (2g fibre, ~15p) as your afternoon snack and you’re genuinely well on your way. Compare that to a £3.50 bought sandwich with 2g of fibre and the case for the prep box makes itself.

Prep Scheduling: One Session or Two

The 90-minute Sunday: start the brown rice and the chilli simultaneously (0:00), get the soup on (0:15), roast chickpeas and veg while the soup simmers (0:25), mix and bake the oat slice (0:40), make the oat bread while everything bakes (0:50), portion and cool (1:15). The two-session split: chilli + soup on Sunday evening (45 min), buddha bowls + bake slice on Monday evening (45 min). Either way, the key rule is the same: nothing sits at room temperature more than 2 hours, fridge at 4°C or below, and anything meant for Thursday onwards goes in the freezer.

Final Thoughts on Morrisons Budget Meal Prep

High-fiber eating has a reputation for being worthy and expensive — all chia seeds and imported quinoa. The truth is the opposite: the highest-fiber foods in the supermarket are also the cheapest, and they sit in the Savers aisle in plain packaging. This morrisons budget meal prep plan proves it four ways: chilli, soup, bowls and bake slices, each under a pound, each keeping you full until dinner. Prep them once, and watch how quiet your afternoons get.