Morrisons Batch-Friendly Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian meal plan for Morrisons: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 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 calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 136g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (486 kcal, 32g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (499 kcal, 37g protein)
  • Dinner: Chickpea and Sweet Potato Stew (552 kcal, 21g protein)
  • Snack: Chocolate Protein Shake (263 kcal, 46g protein)

Tuesday

1800 kcal - 103g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (476 kcal, 31g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (489 kcal, 18g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (591 kcal, 33g protein)
  • Snack: Light Mozzarella and Tomato (244 kcal, 21g protein)

Wednesday

1800 kcal - 109g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (497 kcal, 32g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (537 kcal, 24g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (524 kcal, 32g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (242 kcal, 21g protein)

Thursday

1800 kcal - 109g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (460 kcal, 30g protein)
  • Lunch: Green Lentil and Halloumi Bowl (608 kcal, 37g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (546 kcal, 27g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (186 kcal, 15g protein)

Friday

1800 kcal - 87g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (453 kcal, 29g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (478 kcal, 24g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (575 kcal, 22g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (294 kcal, 12g protein)

Saturday

1800 kcal - 73g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (392 kcal, 12g protein)
  • Lunch: Baked Falafel and Salad Pitta (551 kcal, 20g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (637 kcal, 32g protein)
  • Snack: Carrot Sticks with Hummus (220 kcal, 9g protein)

Sunday

1800 kcal - 91g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (436 kcal, 14g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (491 kcal, 33g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (600 kcal, 30g protein)
  • Snack: Roasted Spiced Chickpeas (273 kcal, 14g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Tinned chickpeas 260g
  • Firm tofu 260g
  • Beef tomato 1
  • Red lentils 135g
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Rolled oats 60g
  • Wholemeal pasta 110g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Broccoli 260g
  • Spring onion 3
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen edamame beans 185g
  • Frozen peas 120g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4

Dairy & Eggs

  • Butter 7g
  • Semi-skimmed milk 40ml
  • Cottage cheese 260g
  • Light mozzarella 130g
  • Low-fat Greek yogurt 200g
  • Halloumi 100g
  • Peanut butter 35g
  • Ricotta 120g

Extras & Condiments

  • Mixed herbs 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Whey protein powder 40g
  • Hummus 105g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 675ml
  • Reduced-sugar baked beans 270g
  • Frozen mixed berries 105g
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Sea salt pinch
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Bran Flakes 55g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Smoked paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal136g protein
Breakfast486 kcal · 32g protein · 10 min

Scrambled Eggs on Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 486 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 4, Wholemeal bread 3 slices, Butter 7g, Semi-skimmed milk 40ml.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch499 kcal · 37g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 499 kcal, 37g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 260g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 11, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner552 kcal · 21g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 552 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 260g, Sweet potato 330g, Tinned tomatoes 525g, Spinach 130g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack263 kcal · 46g protein · 3 min

Chocolate Protein Shake

Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 263 kcal, 46g protein.

Recipe
  1. Lay out the ingredients: Whey protein powder 40g, Semi-skimmed milk 390ml.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Morrisons.

Protein

  • Eggs 4
  • Tinned chickpeas 260g
  • Firm tofu 260g
  • Beef tomato 1
  • Red lentils 135g
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Rolled oats 60g
  • Wholemeal pasta 110g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Broccoli 260g
  • Spring onion 3
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen edamame beans 185g
  • Frozen peas 120g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4

Dairy & Eggs

  • Butter 7g
  • Semi-skimmed milk 40ml
  • Cottage cheese 260g
  • Light mozzarella 130g
  • Low-fat Greek yogurt 200g
  • Halloumi 100g
  • Peanut butter 35g
  • Ricotta 120g

Extras & Condiments

  • Mixed herbs 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Whey protein powder 40g
  • Hummus 105g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 675ml
  • Reduced-sugar baked beans 270g
  • Frozen mixed berries 105g
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Sea salt pinch
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Bran Flakes 55g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Smoked paprika 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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?

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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