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 Desk Lunch Weekly High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 107g 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
1,500 kcal107g protein182g carbs39g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person122g protein · 175g carbs per person
Breakfast210 kcal · 29g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 210 kcal, 29g protein, 17g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1¼ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch468 kcal · 32g protein · 27g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 468 kcal, 32g protein, 27g carbs.
Recipe
Ingredients
- 4 eggs
- 1 courgette
- 1 red pepper
- ½ onion
- 1¼ tsp olive oil
- 2 generous handfuls mixed leaves (about 70g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop courgette, red pepper, onion and mixed leaves, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, finishing under a hot grill until the top is firm.
- Season to taste and serve with olive oil.
Dinner823 kcal · 61g protein · 131g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 823 kcal, 61g protein, 131g carbs.
Recipe
Ingredients
- 250g Quorn mince
- 100g wholemeal pasta (dry weight)
- 1¼ standard tins of tomatoes
- 1¼ onions
- 4 garlic cloves
- 1¼ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onions and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
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- 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1501 kcal - 122g protein, 175g carbs, 36g fat, 47g fibre- Breakfast: Egg White Omelette with Peppers (210 kcal, 29g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (468 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (823 kcal, 61g protein, 131g carbs, 9g fat, 33g fibre per person)
Tuesday
1499 kcal - 89g protein, 174g carbs, 52g fat, 28g fibre- Breakfast: Egg White Omelette with Peppers (160 kcal, 21g protein, 14g carbs, 1g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (431 kcal, 22g protein, 68g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (908 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
Wednesday
1498 kcal - 113g protein, 187g carbs, 36g fat, 26g fibre- Breakfast: Egg White Omelette with Peppers (190 kcal, 26g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (498 kcal, 38g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (810 kcal, 49g protein, 103g carbs, 23g fat, 11g fibre per person)
Thursday
1499 kcal - 107g protein, 188g carbs, 33g fat, 32g fibre- Breakfast: Egg White Omelette with Peppers (185 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (532 kcal, 33g protein, 88g carbs, 3g fat, 19g fibre per person)
- Dinner: Tofu Pad Thai (782 kcal, 49g protein, 84g carbs, 29g fat, 8g fibre per person)
Friday
1499 kcal - 95g protein, 236g carbs, 20g fat, 49g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (628 kcal, 33g protein, 88g carbs, 16g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (674 kcal, 35g protein, 132g carbs, 3g fat, 33g fibre per person)
Saturday
1499 kcal - 116g protein, 164g carbs, 43g fat, 26g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 47g protein, 46g carbs, 15g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 40g protein, 66g carbs, 16g fat, 7g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (443 kcal, 29g protein, 52g carbs, 12g fat, 12g fibre per person)
Sunday
1502 kcal - 110g protein, 153g carbs, 51g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (552 kcal, 51g protein, 49g carbs, 17g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (341 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (609 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.1kg
- Eggs 12
- Quorn mince 250g
- Firm tofu 775g
- Tinned chickpeas 90g
- Green lentils 330g
- Silken tofu 170g
- Whey protein powder 50g
Carbs & Grains
- Wholemeal pasta 110g
- Soba noodles 70g
- Brown rice 260g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Rice noodles 85g
- Wholemeal flour 95g
- Wholewheat noodles 75g
- Wholemeal bread 2 slices
Vegetables
- Mixed peppers 550g
- Onion 8
- Courgette 4
- Red pepper 4
- Mixed leaves 75g
- Tinned tomatoes 3 x 400g tins (873g required)
- Edamame beans 200g
- Cucumber 1 (150g required)
- mixed veg 180g
- Cherry tomatoes 1 x 300g pack (276g required)
- Broccoli 310g
- Spring onion 6
- Mushrooms 230g
- Carrot 3
- Sweet potato mash 280g
- Spinach 60g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (175ml required)
- Cottage cheese 220g
- Oat milk 1 x 1L carton (190ml required)
- Low-fat Greek yogurt 190g
- Reduced-fat feta 60g
Fruit
- berries 120g
Herbs & Spices
- Mixed herbs 3 tbsp
- Garlic 9 cloves
- Ginger 1.75 tsp
- Cumin 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Olive oil spray, optional light coating x5
- Olive oil 2.25 tsp
- Soy sauce 4 tbsp
- Sesame oil 1 tsp
- Curry paste 30g
- Teriyaki sauce 45g
- Vegetable stock 2 cubes (makes 1L; 935ml required)
- Tamari 2.25 tbsp
- Miso paste 1.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 190g
- Cannellini beans 200g
Extras
- Sesame seeds 2.25 tsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
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 107g 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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