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 Batch-Friendly Weekly High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 128g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,806 kcal128g protein226g carbs47g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person129g protein · 213g carbs per person
Breakfast504 kcal · 47g protein · 45g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 504 kcal, 47g protein, 45g carbs.
Recipe
Ingredients
- 25g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch458 kcal · 23g protein · 72g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 458 kcal, 23g protein, 72g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 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.
Dinner687 kcal · 42g protein · 88g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 687 kcal, 42g protein, 88g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 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.
Snack151 kcal · 17g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 151 kcal, 17g protein, 8g carbs.
Recipe
Ingredients
- 125g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 1,800 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Edamame and Soba Noodle Salad.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Quorn Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Cottage Cheese with Cucumber.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Batch-Friendly Weekly 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
1800 kcal - 129g protein, 213g carbs, 52g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (504 kcal, 47g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (458 kcal, 23g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (687 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (151 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Tuesday
1819 kcal - 140g protein, 232g carbs, 42g fat, 47g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (541 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (476 kcal, 24g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Cottage Cheese with Cucumber (157 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Wednesday
1800 kcal - 129g protein, 213g carbs, 52g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (504 kcal, 47g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (458 kcal, 23g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (687 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (151 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Thursday
1819 kcal - 140g protein, 232g carbs, 42g fat, 47g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (541 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (476 kcal, 24g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Cottage Cheese with Cucumber (157 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Friday
1800 kcal - 129g protein, 213g carbs, 52g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (504 kcal, 47g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (458 kcal, 23g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (687 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (151 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Saturday
1800 kcal - 118g protein, 234g carbs, 47g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (471 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (497 kcal, 26g protein, 97g carbs, 2g fat, 24g fibre per person)
- Snack: Chocolate Protein Shake (211 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Sunday
1801 kcal - 108g protein, 244g carbs, 45g fat, 46g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g 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 (525 kcal, 27g protein, 102g carbs, 2g fat, 26g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (126 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 150g
- Eggs 13
- Firm tofu 850g
- Quorn mince 380g
- Green lentils 340g
Carbs & Grains
- Wholemeal flour 370g
- Soba noodles 380g
- Brown rice 390g
- Wholemeal pasta 170g
Vegetables
- Edamame beans 470g
- Cucumber 5 (1500g required)
- Red pepper 5
- Broccoli 550g
- Spring onion 6
- Tinned tomatoes 2 x 400g tins (756g required)
- Onion 4
- mixed veg 260g
- Mushrooms 340g
- Carrot 4
- Sweet potato mash 430g
Dairy & Eggs
- Oat milk 1 x 1L carton (463ml required)
- Low-fat Greek yogurt 600g
- Cottage cheese 700g
- Semi-skimmed milk 1 x 1L carton (500ml required)
- Low-fat yogurt 170g
Fruit
- berries 280g
- Blueberries 85g
- mixed berries 70g
Herbs & Spices
- Ginger 1.75 tbsp
- Garlic 6 cloves
- Mixed herbs 2 tsp
Condiments & Oils
- Soy sauce 4.75 tbsp
- Sesame oil 1.75 tbsp
- Teriyaki sauce 110g
- Tahini 35g
- Vegetable stock 1 cube (makes 500ml; 339ml required)
Extras
- Sesame seeds 1.5 tbsp
- Lemon juice, optional to taste x2
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 128g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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