Morrisons Vegetarian Lower-Sugar Weekly Cutting Phase Plan — 1,400 kcal

Free printable vegetarian UK cutting phase meal plan for Morrisons: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAggressive calorie deficit while preserving lean muscle mass
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1400 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Vegetarian Lower-Sugar Weekly Cutting Phase Plan — 1,400 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: ~1400 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1400 kcal - 70g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (364 kcal, 11g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (512 kcal, 20g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (524 kcal, 39g protein)

Tuesday

1400 kcal - 59g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (400 kcal, 13g protein)
  • Lunch: Edamame and Soba Noodle Salad (525 kcal, 28g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (475 kcal, 18g protein)

Wednesday

1400 kcal - 53g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (407 kcal, 13g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (458 kcal, 20g protein)
  • Dinner: Chickpea and Sweet Potato Stew (535 kcal, 20g protein)

Thursday

1400 kcal - 71g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (380 kcal, 12g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (474 kcal, 28g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (546 kcal, 31g protein)

Friday

1400 kcal - 77g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (397 kcal, 12g protein)
  • Lunch: Miso Tofu and Edamame Bowl (520 kcal, 35g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (483 kcal, 30g protein)

Saturday

1400 kcal - 72g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (394 kcal, 24g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (525 kcal, 24g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (481 kcal, 24g protein)

Sunday

1400 kcal - 65g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (406 kcal, 25g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (463 kcal, 20g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (531 kcal, 20g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 230g
  • Quorn mince 230g
  • Red lentils 125g
  • Green lentils 125g
  • Firm tofu 215g
  • Silken tofu 185g
  • Eggs 2
  • Green lentils tinned 220g
  • Green lentils 115g dry

Carbs & Grains

  • Brown rice 90g dry
  • Wholemeal pasta 100g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Wholemeal bread 2 slices
  • Sourdough bread 2 slices

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 230g
  • Onion 1
  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 320g
  • Spinach 125g
  • Broccoli 235g
  • Spring onion 2
  • Mushrooms 165g
  • Carrot 2
  • Sweet potato mash 270g
  • Frozen peas 115g

Dairy & Eggs

  • Semi-skimmed milk 230ml
  • Butternut squash 500g
  • Halloumi 110g

Extras & Condiments

  • Bran Flakes 50g
  • Frozen mixed berries 90g
  • Honey 1.25 tsp
  • Curry powder 2.25 tsp
  • Garlic 3 cloves
  • Mixed herbs 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 875ml
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 45g
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 250g
  • Garlic 1 clove
  • Olive oil 1 tsp
  • Parsley pinch
  • Mixed leaves 65g
  • Balsamic glaze 1 tsp
  • Parmesan 25g

Your 7-Day Meal Plan

Monday

1400 kcal70g protein
Breakfast364 kcal · 11g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 364 kcal, 11g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 50g, Semi-skimmed milk 230ml, Frozen mixed berries 90g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch512 kcal · 20g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 512 kcal, 20g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 230g, Baby spinach 115g, Tinned tomatoes 230g, Brown rice 90g dry, Curry powder 2.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner524 kcal · 39g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 524 kcal, 39g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 230g, Wholemeal pasta 100g dry, Tinned tomatoes 460g, Onion 1, Garlic 3 cloves, Mixed herbs 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Morrisons.

Protein

  • Tinned chickpeas 230g
  • Quorn mince 230g
  • Red lentils 125g
  • Green lentils 125g
  • Firm tofu 215g
  • Silken tofu 185g
  • Eggs 2
  • Green lentils tinned 220g
  • Green lentils 115g dry

Carbs & Grains

  • Brown rice 90g dry
  • Wholemeal pasta 100g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Wholemeal bread 2 slices
  • Sourdough bread 2 slices

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 230g
  • Onion 1
  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 320g
  • Spinach 125g
  • Broccoli 235g
  • Spring onion 2
  • Mushrooms 165g
  • Carrot 2
  • Sweet potato mash 270g
  • Frozen peas 115g

Dairy & Eggs

  • Semi-skimmed milk 230ml
  • Butternut squash 500g
  • Halloumi 110g

Extras & Condiments

  • Bran Flakes 50g
  • Frozen mixed berries 90g
  • Honey 1.25 tsp
  • Curry powder 2.25 tsp
  • Garlic 3 cloves
  • Mixed herbs 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 875ml
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 45g
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 250g
  • Garlic 1 clove
  • Olive oil 1 tsp
  • Parsley pinch
  • Mixed leaves 65g
  • Balsamic glaze 1 tsp
  • Parmesan 25g

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

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • 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 cutting phase plan cost per week?

This plan is designed for Morrisons and typically costs £30–40 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 cutting phase 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.

Related Meal Plans

Aldi Cutting Phase Meal Plan — 1,400 kcalTesco Cutting Phase Meal Plan — 1,400 kcalMorrisons Weight Loss Meal Plan — 1,500 kcalMorrisons Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.