Morrisons Vegetarian Quick Shop Weekly Busy Professional Plan — 2,000 kcal

Free printable vegetarian UK busy professional meal plan for Morrisons: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forMinimal daily cooking, batch prep
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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.

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Morrisons Vegetarian Quick Shop Weekly Busy Professional Plan — 2,000 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: ~2000 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 83g protein
  • Breakfast: Banana and Oat Smoothie (404 kcal, 13g protein)
  • Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (612 kcal, 23g protein)
  • Snack: Hard-Boiled Eggs (202 kcal, 16g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (365 kcal, 10g protein)

Tuesday

2000 kcal - 129g protein
  • Breakfast: Banana and Oat Smoothie (356 kcal, 11g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (471 kcal, 28g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (598 kcal, 30g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (333 kcal, 32g protein)
  • Snack: Pea Protein Green Smoothie (242 kcal, 28g protein)

Wednesday

2000 kcal - 107g protein
  • Breakfast: Banana and Oat Smoothie (405 kcal, 13g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (497 kcal, 37g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (575 kcal, 29g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (301 kcal, 10g protein)
  • Snack: Rice Cakes with Cottage Cheese (222 kcal, 18g protein)

Thursday

2000 kcal - 90g protein
  • Breakfast: Banana and Oat Smoothie (378 kcal, 12g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (463 kcal, 17g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)
  • Snack: Oat Biscuits with Peanut Butter (293 kcal, 10g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (305 kcal, 17g protein)

Friday

2000 kcal - 97g protein
  • Breakfast: Banana and Oat Smoothie (392 kcal, 13g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (506 kcal, 23g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (532 kcal, 46g protein)
  • Snack: Almonds and Dried Cranberries (291 kcal, 9g protein)
  • Snack: Walnuts and Dried Blueberries (279 kcal, 6g protein)

Saturday

2000 kcal - 107g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (376 kcal, 8g protein)
  • Lunch: Green Lentil and Halloumi Bowl (594 kcal, 36g protein)
  • Dinner: Tofu Pad Thai (582 kcal, 32g protein)
  • Snack: Apple and Peanut Butter (266 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (182 kcal, 24g protein)

Sunday

2000 kcal - 92g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (378 kcal, 9g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (476 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (524 kcal, 22g protein)
  • Snack: Mixed Nuts and Dried Fruit (341 kcal, 10g protein)
  • Snack: Mini Protein Overnight Oats (281 kcal, 27g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Firm tofu 205g
  • Tinned chickpeas 120g
  • Red lentils 125g
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 65g
  • Brown rice 130g dry
  • Rice cakes 3
  • Wholewheat noodles 90g dry
  • Wholemeal pasta 105g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Oatcakes 5
  • Wholemeal roll 1
  • Rye bread 2 slices
  • Rice noodles 95g dry
  • Wholemeal bread 2 slices

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Mushrooms 260g
  • Frozen peas 130g
  • Broccoli 115g
  • Baby spinach 170g
  • Pea protein powder 35g
  • Spinach 35g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Red pepper 1
  • Carrot 1
  • Celery 3 stalks
  • Avocado half
  • Cucumber 75g
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Ricotta 115g
  • Low-fat Greek yogurt 170g
  • Cottage cheese 260g
  • Tinned coconut milk light 245ml
  • Halloumi 95g
  • Skyr 180g
  • Semi-skimmed milk 120ml

Extras & Condiments

  • Banana 1
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Parmesan 25g
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Olive oil 1.25 tbsp
  • Honey 1.25 tsp
  • Banana half
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 100g
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Reduced-fat cheddar 50g
  • Reduced-fat feta 75g
  • Almonds 30g
  • Dried cranberries 25g
  • Walnuts 30g
  • Dried blueberries 25g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Frozen mixed veg 245g
  • Sesame oil 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

2000 kcal83g protein
Breakfast404 kcal · 13g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 404 kcal, 13g protein.

Recipe
  1. Add Banana 1, Rolled oats 65g, Oat milk 330ml, Peanut butter 1.25 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch417 kcal · 21g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 417 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 260g, Tinned tomatoes 525g, Onion 1, Garlic 4 cloves, Vegetable stock 260ml, Basil.
  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.
Dinner612 kcal · 23g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 612 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 130g dry, Mushrooms 260g, Frozen peas 130g, Onion 1, Vegetable stock 775ml, Parmesan 25g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack202 kcal · 16g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 202 kcal, 16g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack365 kcal · 10g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 365 kcal, 10g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Eggs 3
  • Firm tofu 205g
  • Tinned chickpeas 120g
  • Red lentils 125g
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 65g
  • Brown rice 130g dry
  • Rice cakes 3
  • Wholewheat noodles 90g dry
  • Wholemeal pasta 105g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Oatcakes 5
  • Wholemeal roll 1
  • Rye bread 2 slices
  • Rice noodles 95g dry
  • Wholemeal bread 2 slices

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Mushrooms 260g
  • Frozen peas 130g
  • Broccoli 115g
  • Baby spinach 170g
  • Pea protein powder 35g
  • Spinach 35g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Red pepper 1
  • Carrot 1
  • Celery 3 stalks
  • Avocado half
  • Cucumber 75g
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Ricotta 115g
  • Low-fat Greek yogurt 170g
  • Cottage cheese 260g
  • Tinned coconut milk light 245ml
  • Halloumi 95g
  • Skyr 180g
  • Semi-skimmed milk 120ml

Extras & Condiments

  • Banana 1
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Parmesan 25g
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Olive oil 1.25 tbsp
  • Honey 1.25 tsp
  • Banana half
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 100g
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Reduced-fat cheddar 50g
  • Reduced-fat feta 75g
  • Almonds 30g
  • Dried cranberries 25g
  • Walnuts 30g
  • Dried blueberries 25g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Frozen mixed veg 245g
  • Sesame oil 1.25 tsp
  • Mixed nuts 35g
  • Raisins 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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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 vegetarian eaters?

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

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