What this plan is for
A Morrisons high protein vegetarian plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 95g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — 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
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,502 kcal95g protein190g carbs42g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person82g protein · 187g carbs per person
Breakfast285 kcal · 19g protein · 31g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 285 kcal, 19g protein, 31g carbs.
Recipe
Ingredients
- 150g skyr
- 15g walnuts
- 1 banana
- ¾ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch456 kcal · 25g protein · 79g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 456 kcal, 25g protein, 79g carbs.
Recipe
Ingredients
- 70g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 375ml 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.
Dinner758 kcal · 38g protein · 77g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 758 kcal, 38g protein, 77g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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 59 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
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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 1,500 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 High Protein Vegetarian Plan — 1,500 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
1499 kcal - 82g protein, 187g carbs, 46g fat, 28g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (285 kcal, 19g protein, 31g carbs, 10g fat, 3g 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: Tofu and Vegetable Curry with Brown Rice (758 kcal, 38g protein, 77g carbs, 33g fat, 11g fibre per person)
Tuesday
1501 kcal - 98g protein, 197g carbs, 33g fat, 37g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (400 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (547 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (554 kcal, 36g protein, 64g carbs, 16g fat, 14g fibre per person)
Wednesday
1521 kcal - 106g protein, 190g carbs, 38g fat, 40g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (353 kcal, 23g protein, 40g carbs, 12g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (563 kcal, 38g protein, 54g carbs, 19g fat, 11g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (605 kcal, 45g protein, 96g carbs, 7g fat, 25g fibre per person)
Thursday
1502 kcal - 105g protein, 150g carbs, 57g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (394 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (488 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
Friday
1500 kcal - 86g protein, 205g carbs, 40g fat, 38g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (318 kcal, 23g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (659 kcal, 36g protein, 70g carbs, 26g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (523 kcal, 27g protein, 102g carbs, 2g fat, 26g fibre per person)
Saturday
1494 kcal - 93g protein, 188g carbs, 46g fat, 25g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (316 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (707 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
Sunday
1500 kcal - 95g protein, 210g carbs, 34g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (356 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (358 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (786 kcal, 48g protein, 100g carbs, 23g fat, 11g fibre per person)
Weekly shopping list
Protein
- Red lentils 75g
- Firm tofu 700g
- Tinned chickpeas 75g
- Green lentils 370g
- Eggs 6
- Quorn mince 180g
Carbs & Grains
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Brown rice 230g
- Wholemeal bread 6 slices
- Wholemeal pasta 80g
- Soba noodles 75g
- Rice noodles 75g
Vegetables
- Carrot 3
- Onion 5
- Celery 2 stalks
- mixed veg 280g
- Courgette 2
- Red pepper 3
- Cucumber 1 (203g required)
- Tinned tomatoes 2 x 400g tins (767g required)
- Cherry tomatoes 2 x 300g packs (480g required)
- Spinach 65g
- Mushrooms 180g
- Sweet potato mash 220g
- Edamame beans 95g
- Spring onion 5
- Broccoli 210g
Dairy & Eggs
- Skyr 925g
- Tinned coconut milk light 1 x 400ml tin (146ml required)
- Halloumi 70g
- Cottage cheese 525g
- Reduced-fat feta 65g
Fruit
- Banana 5
- Pomegranate seeds 30g
Herbs & Spices
- Cumin 1.25 tsp
- Garlic 6 cloves
- Mixed herbs 1 tbsp
- Black pepper, optional to taste x2
- Ginger 1 tsp
- Basil, optional to taste
Condiments & Oils
- Honey 1.75 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1282ml required)
- Curry paste 22g
- Lemon dressing 13g
- Olive oil 1.25 tsp
- Tahini 17g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Teriyaki sauce 45g
Tins & Jars
- Reduced-sugar baked beans 220g
- Cannellini beans 210g
Extras
- Walnuts 95g
- Lemon juice, optional to taste
- Sesame seeds 2 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- 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 high protein vegetarian 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 95g 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 high protein vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian 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 1,500 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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