What this plan is for
A Morrisons low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegan Low-Fuss Weekly Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 99g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal99g protein246g carbs50g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person124g protein · 193g carbs per person
Breakfast352 kcal · 30g protein · 12g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 352 kcal, 30g protein, 12g carbs.
Recipe
Ingredients
- 175g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch470 kcal · 24g protein · 74g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 470 kcal, 24g protein, 74g carbs.
Recipe
Ingredients
- 80g 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.
Dinner705 kcal · 45g protein · 76g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 705 kcal, 45g protein, 76g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g rice noodles (dry weight)
- 90g beansprouts
- 3 spring onions
- 1¾ tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their 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 beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack272 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 272 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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 53 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
- 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Morrisons Vegan Low-Fuss Weekly Low Effort 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
1799 kcal - 124g protein, 193g carbs, 64g fat, 30g fibre- Breakfast: Tofu Scramble with Peppers (352 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (470 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (705 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Tuesday
1801 kcal - 97g protein, 237g carbs, 52g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (499 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (751 kcal, 36g protein, 140g carbs, 4g fat, 20g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (216 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
Wednesday
1801 kcal - 100g protein, 246g carbs, 54g fat, 55g fibre- Breakfast: Tofu Scramble with Peppers (406 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (529 kcal, 27g protein, 83g carbs, 13g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (651 kcal, 34g protein, 127g carbs, 3g fat, 32g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Thursday
1800 kcal - 92g protein, 222g carbs, 64g fat, 39g fibre- Breakfast: Tofu Scramble with Peppers (306 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (454 kcal, 24g protein, 63g carbs, 12g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (923 kcal, 38g protein, 133g carbs, 29g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (117 kcal, 4g protein, 16g carbs, 5g fat, 5g fibre per person)
Friday
1799 kcal - 112g protein, 242g carbs, 40g fat, 41g fibre- Breakfast: Tofu Scramble with Peppers (345 kcal, 30g protein, 12g carbs, 20g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (458 kcal, 23g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (730 kcal, 35g protein, 127g carbs, 4g fat, 21g fibre per person)
- Snack: Pea Protein Green Smoothie (266 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1799 kcal - 85g protein, 280g carbs, 45g fat, 52g fibre- Breakfast: Baked Beans on Wholemeal Toast (343 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (607 kcal, 29g protein, 118g carbs, 9g fat, 26g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (255 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Sunday
1803 kcal - 82g protein, 300g carbs, 33g fat, 64g fibre- Breakfast: Baked Beans on Wholemeal Toast (300 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (834 kcal, 39g protein, 153g carbs, 6g fat, 35g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.15kg
- Pea protein powder 55g
- Silken tofu 420g
- Red lentils 200g
- Green lentils 220g
- Tinned chickpeas 550g
Carbs & Grains
- Soba noodles 310g
- Rice noodles 75g
- Brown rice 440g
- Wholemeal 1 roll
- Wholemeal bread 4 slices
Vegetables
- Mixed peppers 470g
- Edamame beans 675g
- Cucumber 2 (600g required)
- Red pepper 5
- Spring onion 3
- Spinach 170g
- Tinned tomatoes 3 x 400g tins (1133g required)
- Onion 5
- Mushrooms 220g
- Carrot 4
- Sweet potato mash 270g
- Baby spinach 130g
- Butternut squash 370g
- Sweet potato 270g
Dairy & Eggs
- Oat milk 1 x 1L carton (461ml required)
- Coconut milk light 1 x 400ml tin (162ml required)
Fruit
- Banana 1
- Raisins 40g
- Apple 2
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 1.5 tbsp
- Ginger 1.75 tbsp
- Garlic 5 cloves
- Garam masala 1.75 tsp
- Paprika 1.25 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Soy sauce 6.75 tbsp
- Sesame oil 1.5 tbsp
- Tamari 2 tbsp
- Miso paste 2.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 854ml required)
- Curry paste 24g
- Hummus 50g
Tins & Jars
- Reduced-sugar baked beans 400g
- Mixed beans 370g
Extras
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Sesame seeds 2.75 tsp
- Mixed nuts 60g
- Walnuts 40g
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- A ready-made protein shake covers a gap without adding a single extra step
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
Frequently Asked Questions
How much does this low effort 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 99g 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 low effort plan?
Plenty of low effort plans share the same 1,800 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
Can I print this low effort 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Morrisons.
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