Monday
1500 kcal - 74g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (500 kcal, 24g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (452 kcal, 17g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (548 kcal, 33g protein)
Morrisons Desk Lunch Weekly High Protein Vegetarian Plan — 1,500 kcal
Free printable vegetarian UK high protein vegetarian meal plan for Morrisons: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forHigh-protein meat-free eating
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forHigh-protein meat-free eating
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 90g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 24g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (484 kcal, 22g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (508 kcal, 44g protein)
Wednesday
1500 kcal - 82g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (453 kcal, 22g protein)
- Lunch: Green Lentil and Halloumi Bowl (529 kcal, 32g protein)
- Dinner: Tofu Pad Thai (518 kcal, 28g protein)
Thursday
1500 kcal - 70g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 24g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (472 kcal, 24g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (520 kcal, 22g protein)
Friday
1500 kcal - 64g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (477 kcal, 23g protein)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 18g protein)
- Dinner: Red Lentil Dahl with Brown Rice (511 kcal, 23g protein)
Saturday
1500 kcal - 70g protein- Breakfast: Banana and Peanut Butter Porridge (544 kcal, 19g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (436 kcal, 29g protein)
- Dinner: Chickpea and Spinach Coconut Curry (520 kcal, 22g protein)
Sunday
1500 kcal - 76g protein- Breakfast: Banana and Peanut Butter Porridge (496 kcal, 18g protein)
- Lunch: Chickpea and Spinach Curry with Rice (496 kcal, 20g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (508 kcal, 38g protein)
Weekly shopping list
Protein
- Eggs 2
- Firm tofu 240g
- Tinned chickpeas 120g
- Red lentils 120g
- Green lentils 110g cooked
- Eggs 2 hard-boiled
- Quorn mince 220g
Carbs & Grains
- Wholemeal flour 95g
- Wholemeal pitta 1
- Brown rice 95g dry
- Wholemeal roll 1
- Rice noodles 85g dry
- Wholemeal bread 2 slices
- Rolled oats 110g
- Wholemeal pasta 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Cherry tomatoes 10
- Cucumber 65g
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Tinned tomatoes 225g
- Courgette 1
- Red pepper 1
- Onion half
- Baby spinach 180g
Dairy & Eggs
- Semi-skimmed milk 180ml
- Low-fat yogurt 120g
- Tinned coconut milk light 240ml
- Halloumi 85g
- Oat milk 360ml
- Peanut butter 1.25 tbsp
- Coconut milk light 240ml
Extras & Condiments
- Blueberries 60g
- Hummus 95g
- Mixed frozen veg 240g
- Curry paste 35g
- Vegetable stock 600ml
- Reduced-fat feta 75g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Falafel 5 baked
- Mixed leaves 45g
- Garlic 3 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Banana 1
- Curry powder 2.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal74g protein
Breakfast500 kcal · 24g protein · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 500 kcal, 24g protein.
Recipe
- Add the base ingredients to a bowl: Wholemeal flour 95g, Eggs 2, Semi-skimmed milk 180ml, Low-fat yogurt 120g, Blueberries 60g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch452 kcal · 17g protein · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 452 kcal, 17g protein.
Recipe
- Lay out the ingredients: Hummus 95g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 35g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner548 kcal · 33g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 548 kcal, 33g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Tinned chickpeas 120g, Mixed frozen veg 240g, Tinned coconut milk light 240ml, Curry paste 35g, Brown rice 95g dry.
- 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
- Eggs 2
- Firm tofu 240g
- Tinned chickpeas 120g
- Red lentils 120g
- Green lentils 110g cooked
- Eggs 2 hard-boiled
- Quorn mince 220g
Carbs & Grains
- Wholemeal flour 95g
- Wholemeal pitta 1
- Brown rice 95g dry
- Wholemeal roll 1
- Rice noodles 85g dry
- Wholemeal bread 2 slices
- Rolled oats 110g
- Wholemeal pasta 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Cherry tomatoes 10
- Cucumber 65g
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Tinned tomatoes 225g
- Courgette 1
- Red pepper 1
- Onion half
- Baby spinach 180g
Dairy & Eggs
- Semi-skimmed milk 180ml
- Low-fat yogurt 120g
- Tinned coconut milk light 240ml
- Halloumi 85g
- Oat milk 360ml
- Peanut butter 1.25 tbsp
- Coconut milk light 240ml
Extras & Condiments
- Blueberries 60g
- Hummus 95g
- Mixed frozen veg 240g
- Curry paste 35g
- Vegetable stock 600ml
- Reduced-fat feta 75g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Falafel 5 baked
- Mixed leaves 45g
- Garlic 3 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Banana 1
- Curry powder 2.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 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 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.