Morrisons Vegan Desk Lunch Weekly Busy Professional Plan — 1,800 kcal

Free printable vegan UK busy professional meal plan for Morrisons: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forMinimal daily cooking, batch prep
DietVegan

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Morrisons Vegan Desk Lunch Weekly Busy Professional Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~1800 kcal/dayBudget: £40–55Diet: Vegan

7-day meal plan

Monday

1800 kcal - 79g protein
  • Breakfast: Oat Porridge with Berries (417 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (600 kcal, 34g protein)
  • Snack: Oat Biscuits with Peanut Butter (313 kcal, 10g protein)

Tuesday

1800 kcal - 74g protein
  • Breakfast: Oat Porridge with Berries (420 kcal, 14g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (539 kcal, 32g protein)
  • Dinner: Chickpea and Sweet Potato Stew (552 kcal, 21g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Wednesday

1800 kcal - 85g protein
  • Breakfast: Oat Porridge with Berries (403 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (566 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (579 kcal, 35g protein)
  • Snack: Roasted Spiced Chickpeas (252 kcal, 13g protein)

Thursday

1800 kcal - 70g protein
  • Breakfast: Oat Porridge with Berries (450 kcal, 15g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (563 kcal, 25g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (534 kcal, 20g protein)
  • Snack: Carrot Sticks with Hummus (253 kcal, 10g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Oat Porridge with Berries (400 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
  • Dinner: Tofu Pad Thai (600 kcal, 33g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (300 kcal, 13g protein)

Saturday

1800 kcal - 67g protein
  • Breakfast: Peanut Butter Overnight Oats (509 kcal, 21g protein)
  • Lunch: Baked Falafel and Salad Pitta (533 kcal, 19g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (509 kcal, 21g protein)
  • Snack: Apple with Walnuts (249 kcal, 6g protein)

Sunday

1800 kcal - 72g protein
  • Breakfast: Peanut Butter Overnight Oats (503 kcal, 21g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (479 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (526 kcal, 23g protein)
  • Snack: Banana and Almonds (292 kcal, 7g protein)

Weekly shopping list

Protein

  • Green lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Red lentils 140g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 115g dry
  • Oat biscuits 5
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 260g
  • Spring onion 3
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Baby spinach 125g
  • Carrot 1
  • Celery 3 stalks
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 390ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 250ml
  • Butternut squash 575g
  • Coconut milk light 235ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Hummus 85g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 45g
  • Apple 1
  • Garam masala 2.25 tsp
  • Almonds 25g

Your 7-Day Meal Plan

Monday

1800 kcal79g protein
Breakfast417 kcal · 14g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 417 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Frozen mixed berries 105g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch470 kcal · 21g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 470 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 130g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 650ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner600 kcal · 34g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 600 kcal, 34g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 115g dry, Broccoli 260g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack313 kcal · 10g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 313 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Morrisons.

Protein

  • Green lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Red lentils 140g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 115g dry
  • Oat biscuits 5
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 260g
  • Spring onion 3
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Baby spinach 125g
  • Carrot 1
  • Celery 3 stalks
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 390ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 250ml
  • Butternut squash 575g
  • Coconut milk light 235ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Hummus 85g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 45g
  • Apple 1
  • Garam masala 2.25 tsp
  • Almonds 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
  • Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

Frequently Asked Questions

How much does this busy professional plan cost per week?

This plan is designed for Morrisons and typically costs £40–55 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this busy professional meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Morrisons.

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