What this plan is for
A Morrisons high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 127g 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
1,802 kcal127g protein218g carbs48g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person126g protein · 232g carbs per person
Breakfast198 kcal · 27g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 198 kcal, 27g 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.
Lunch569 kcal · 29g protein · 89g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 569 kcal, 29g protein, 89g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 125g edamame beans
- ½ cucumber
- 1 red pepper
- 1¼ tbsp soy sauce
- 1¼ tsp sesame oil
- 1¼ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner866 kcal · 52g protein · 110g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 866 kcal, 52g protein, 110g carbs.
Recipe
Ingredients
- 225g firm tofu
- 100g brown rice (dry weight)
- ¾ small head of broccoli (about 225g)
- 3 tbsp teriyaki sauce
- 1¼ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack164 kcal · 18g protein · 16g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 164 kcal, 18g protein, 16g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 90g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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 67 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1797 kcal - 126g protein, 232g carbs, 44g fat, 34g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (569 kcal, 29g protein, 89g carbs, 14g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (866 kcal, 52g protein, 110g carbs, 25g fat, 12g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (164 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Tuesday
1800 kcal - 135g protein, 226g carbs, 36g fat, 35g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (660 kcal, 37g protein, 113g carbs, 4g fat, 20g fibre per person)
- Dinner: Tofu Pad Thai (838 kcal, 53g protein, 90g carbs, 31g fat, 9g fibre per person)
- Snack: Skyr High-Protein Yogurt (105 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Wednesday
1803 kcal - 120g protein, 256g carbs, 32g fat, 54g fibre- Breakfast: Egg White Omelette with Peppers (236 kcal, 31g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (470 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (771 kcal, 40g protein, 151g carbs, 3g fat, 38g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (326 kcal, 24g protein, 38g carbs, 8g fat, 3g fibre per person)
Thursday
1800 kcal - 135g protein, 253g carbs, 30g fat, 53g fibre- Breakfast: Egg White Omelette with Peppers (203 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (651 kcal, 34g protein, 91g carbs, 17g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (797 kcal, 59g protein, 127g carbs, 9g fat, 32g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (149 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Friday
1799 kcal - 142g protein, 162g carbs, 67g fat, 33g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (675 kcal, 49g protein, 82g carbs, 20g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (720 kcal, 47g protein, 48g carbs, 37g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (206 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Saturday
1800 kcal - 122g protein, 177g carbs, 71g fat, 23g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (385 kcal, 25g protein, 27g carbs, 19g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (374 kcal, 28g protein, 51g carbs, 9g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (836 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Chocolate Protein Shake (205 kcal, 27g protein, 14g carbs, 6g fat, 0g fibre per person)
Sunday
1813 kcal - 111g protein, 217g carbs, 57g fat, 45g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (527 kcal, 33g protein, 41g carbs, 25g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (217 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.2kg
- Firm tofu 825g
- Red lentils 120g
- Eggs 15
- Green lentils 470g
- Silken tofu 180g
- Quorn mince 240g
- Tinned chickpeas 85g
- Whey protein powder 24g
Carbs & Grains
- Soba noodles 95g
- Brown rice 260g
- Wholemeal 3 rolls
- Wholemeal 1 pitta
- Rice noodles 90g
- Wholemeal bread 7 slices
- Low-sugar granola 40g
- Wholemeal pasta 110g
- Wholewheat noodles 90g
- Rice 4 cakes
Vegetables
- Mixed peppers 600g
- Onion 8
- Edamame beans 400g
- Cucumber 1 (225g required)
- Red pepper 3
- Broccoli 350g
- Spring onion 6
- Carrot 7
- Celery 3 stalks
- Celery 3 sticks
- Watercress 40g
- Mushrooms 470g
- Sweet potato mash 600g
- Tinned tomatoes 2 x 400g tins (465g required)
- Spinach 70g
- Cherry tomatoes 1 x 300g pack (264g required)
- Courgette 2
- mixed veg 170g
- Mixed leaves 65g
Dairy & Eggs
- Low-fat Greek yogurt 480g
- Skyr 170g
- Reduced-fat feta 70g
- Butter 9g
- Semi-skimmed milk 1 x 1L carton (298ml required)
- Cottage cheese 270g
- Tinned coconut milk light 1 x 400ml tin (161ml required)
Fruit
- mixed berries 95g
Herbs & Spices
- Mixed herbs 3 tbsp
- Ginger 2.5 tsp
- Garlic 7 cloves
- Dill 1.25 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Soy sauce 4.75 tbsp
- Sesame oil 1.25 tsp
- Teriyaki sauce 50g
- Vegetable stock 3 cubes (makes 1500ml; 1023ml required)
- Tamari 2.25 tbsp
- Light mayo 25g
- Mustard 1.25 tsp
- Honey 1.25 tsp
- Miso paste 1.25 tbsp
- Olive oil 2.25 tsp
- Curry paste 24g
Extras
- Sesame seeds 2.5 tsp
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 22g
- Sea salt, optional to taste
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 127g 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 1,800 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 1,800 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.