What this plan is for
A Morrisons busy professional plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegan Desk Lunch Weekly Busy Professional Plan — 1,800 kcal
Minimal daily cooking, batch prep. This 7-day plan targets 1,800 kcal/day and averages 80g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBusy Professional
Weekly cost£40–55 estimate
Daily average across the 7 days
1,799 kcal80g protein270g carbs44g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person81g protein · 291g carbs per person
Breakfast487 kcal · 14g protein · 62g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 487 kcal, 14g protein, 62g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 15g walnuts
- ½ tsp cinnamon
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch476 kcal · 19g protein · 90g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 476 kcal, 19g protein, 90g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner689 kcal · 34g protein · 128g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 689 kcal, 34g protein, 128g carbs.
Recipe
Ingredients
- 100g red lentils
- 175g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack149 kcal · 14g protein · 11g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 149 kcal, 14g protein, 11g carbs.
Recipe
Ingredients
- 125g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/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.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
- 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 81g protein, 291g carbs, 30g fat, 49g fibre- Breakfast: Porridge with Walnuts and Cinnamon (487 kcal, 14g protein, 62g carbs, 18g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (476 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (689 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (149 kcal, 14g protein, 11g carbs, 6g fat, 6g fibre per person)
Tuesday
1794 kcal - 74g protein, 277g carbs, 41g fat, 44g fibre- Breakfast: Porridge with Walnuts and Cinnamon (508 kcal, 14g protein, 64g carbs, 19g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (644 kcal, 32g protein, 111g carbs, 3g fat, 19g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Wednesday
1801 kcal - 81g protein, 269g carbs, 48g fat, 57g fibre- Breakfast: Porridge with Walnuts and Cinnamon (567 kcal, 16g protein, 72g carbs, 22g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (501 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (545 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Peanut Butter with Celery Sticks (188 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 69g protein, 281g carbs, 49g fat, 60g fibre- Breakfast: Porridge with Walnuts and Cinnamon (596 kcal, 17g protein, 76g carbs, 23g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (386 kcal, 17g protein, 64g carbs, 10g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (608 kcal, 32g protein, 119g carbs, 3g fat, 30g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Friday
1799 kcal - 89g protein, 223g carbs, 60g fat, 41g fibre- Breakfast: Porridge with Walnuts and Cinnamon (441 kcal, 13g protein, 56g carbs, 17g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (459 kcal, 25g protein, 79g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (765 kcal, 39g protein, 78g carbs, 34g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (134 kcal, 12g protein, 10g carbs, 6g fat, 6g fibre per person)
Saturday
1801 kcal - 87g protein, 288g carbs, 36g fat, 50g fibre- Breakfast: Banana and Oat Smoothie (355 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (495 kcal, 36g protein, 60g carbs, 14g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (731 kcal, 35g protein, 133g carbs, 6g fat, 31g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Sunday
1801 kcal - 82g protein, 264g carbs, 47g fat, 38g fibre- Breakfast: Banana and Oat Smoothie (407 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (527 kcal, 21g protein, 99g carbs, 3g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (689 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Black beans 350g
- Red lentils 260g
- Green lentils 300g
- Tinned chickpeas 270g
- Firm tofu 480g
Carbs & Grains
- Rolled oats 440g
- Brown rice 420g
- Soba noodles 70g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Rice 4 cakes
- Wholewheat noodles 70g
Vegetables
- Tinned tomatoes 3 x 400g tins (876g required)
- Onion 5
- edamame beans 320g
- Cucumber 1 (150g required)
- Red pepper 4
- Butternut squash 350g
- Courgette 2
- Sweet potato 240g
- Spinach 130g
- Celery 8 sticks
- Celery 2 stalks
- Mushrooms 200g
- Carrot 3
- Sweet potato mash 250g
- mixed veg 150g
- Broccoli 270g
- Spring onion 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1743ml required)
- Tinned coconut milk light 1 x 400ml tin (147ml required)
Fruit
- Banana 4
- Apple 1
Herbs & Spices
- Cinnamon 2.25 tsp
- Coriander, optional to taste x2
- Garlic 6 cloves
- Ginger 2.5 tsp
- Garam masala 1.75 tsp
- Cumin 2.75 tsp
- Paprika 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Salsa 90g
- Soy sauce 2.5 tbsp
- Sesame oil 1 tsp
- Vegetable stock 4 cubes (makes 2L; 1643ml required)
- Peanut butter 100g
- Hummus 80g
- Curry paste 22g
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 340g
Extras
- Walnuts 110g
- Maple syrup 1.5 tbsp
- Sweetcorn 110g
- Lime juice, optional to taste x2
- Sea salt, optional to taste x2
- Sesame seeds 1 tsp
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
- 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
- Switch to Morrisons's value range across the board rather than mid-tier lines
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 80g 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 busy professional plan?
Plenty of busy professional plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Morrisons.
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