What this plan is for
A Morrisons cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegetarian Lower-Sugar Weekly Cutting Phase Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 66g of protein, built around Morrisons's Savers for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,399 kcal66g protein206g carbs33g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1388 kcal per person63g protein · 206g carbs per person
Breakfast438 kcal · 13g protein · 65g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 438 kcal, 13g protein, 65g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch448 kcal · 25g protein · 78g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 448 kcal, 25g protein, 78g carbs.
Recipe
Ingredients
- 70g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 350ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner502 kcal · 25g protein · 63g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 502 kcal, 25g protein, 63g carbs.
Recipe
Ingredients
- 2 eggs
- 60g brown rice (dry weight)
- 150g frozen mixed veg
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 53 items tickedSaved on this device
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- 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 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1388 kcal - 63g protein, 206g carbs, 32g fat, 31g fibre- Breakfast: Peanut Butter Overnight Oats (438 kcal, 13g protein, 65g carbs, 13g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (502 kcal, 25g protein, 63g carbs, 16g fat, 6g fibre per person)
Tuesday
1399 kcal - 55g protein, 167g carbs, 54g fat, 24g fibre- Breakfast: Peanut Butter Overnight Oats (454 kcal, 14g protein, 67g carbs, 13g fat, 11g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (438 kcal, 18g protein, 51g carbs, 17g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (507 kcal, 23g protein, 49g carbs, 24g fat, 8g fibre per person)
Wednesday
1401 kcal - 73g protein, 216g carbs, 28g fat, 45g fibre- Breakfast: Peanut Butter Overnight Oats (443 kcal, 13g protein, 66g carbs, 13g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (471 kcal, 24g protein, 73g carbs, 10g fat, 14g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (487 kcal, 36g protein, 77g carbs, 5g fat, 20g fibre per person)
Thursday
1404 kcal - 61g protein, 230g carbs, 23g fat, 33g fibre- Breakfast: Peanut Butter Overnight Oats (453 kcal, 14g protein, 67g carbs, 13g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (456 kcal, 25g protein, 79g carbs, 3g fat, 14g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (495 kcal, 22g protein, 84g carbs, 7g fat, 8g fibre per person)
Friday
1402 kcal - 59g protein, 246g carbs, 22g fat, 49g fibre- Breakfast: Peanut Butter Overnight Oats (469 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (467 kcal, 21g protein, 86g carbs, 6g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (466 kcal, 24g protein, 91g carbs, 2g fat, 23g fibre per person)
Saturday
1397 kcal - 73g protein, 198g carbs, 33g fat, 49g fibre- Breakfast: Kefir with Berries and Chia Seeds (199 kcal, 9g protein, 24g carbs, 7g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (825 kcal, 39g protein, 151g carbs, 6g fat, 35g fibre per person)
Sunday
1401 kcal - 78g protein, 178g carbs, 41g fat, 32g fibre- Breakfast: Kefir with Berries and Chia Seeds (239 kcal, 11g protein, 29g carbs, 9g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (606 kcal, 31g protein, 84g carbs, 16g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (556 kcal, 36g protein, 65g carbs, 16g fat, 14g fibre per person)
Weekly shopping list
Protein
- Red lentils 150g
- Eggs 9
- Green lentils 230g
- Quorn mince 150g
- Tinned chickpeas 160g
- Silken tofu 170g
Carbs & Grains
- Rolled oats 290g
- Wholemeal 2 rolls
- Brown rice 420g
- Wholemeal pasta 130g
- Wholemeal bread 3 slices
Vegetables
- Carrot 3
- Onion 6
- Celery 3 stalks
- mixed veg 150g
- Spring onion 2
- Avocado 1
- Mixed leaves 100g
- Cherry tomatoes 1 x 300g pack (77g required)
- Baby spinach 230g
- Sweet potato 150g
- Tinned tomatoes 3 x 400g tins (807g required)
- Mushrooms 300g
- peas 75g
- Sweet potato mash 200g
- Courgette 1
- Red pepper 2
- Edamame beans 110g
Dairy & Eggs
- Oat milk 1 x 1L carton (729ml required)
- Ricotta 75g
- Parmesan 30g
- Plain kefir 400ml
Fruit
- Banana 4
- mixed berries 200g
Herbs & Spices
- Garlic 6 cloves
- Cumin 1.75 tsp
- Mixed herbs 0.75 tsp
- Curry powder 1.75 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Peanut butter 60g
- Vegetable stock 3 cubes (makes 1500ml; 1306ml required)
- Soy sauce 2.5 tbsp
- Sesame oil 0.75 tsp
- Tahini dressing 15g
- Olive oil 1.25 tbsp
- Tahini 14g
- Honey 2 tsp
- Miso paste 1.25 tbsp
Tins & Jars
- Mixed beans 370g
- Reduced-sugar baked beans 220g
Extras
- Chia seeds 50g
- Lemon juice, optional to taste
- Sesame seeds 1.25 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 66g 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 cutting phase plan?
Plenty of cutting phase plans share the same 1,400 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,400 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Morrisons.
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