What this plan is for
A Morrisons vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 103g of protein, built around Morrisons's Savers for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal103g protein242g carbs46g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person87g protein · 259g carbs per person
Breakfast407 kcal · 17g protein · 70g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 407 kcal, 17g protein, 70g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml semi-skimmed milk
- 1 apple, grated
- 80g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch550 kcal · 22g protein · 104g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 550 kcal, 22g protein, 104g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 80g brown rice (dry weight)
- 60g sweetcorn
- 50g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner676 kcal · 33g protein · 84g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 676 kcal, 33g protein, 84g carbs.
Recipe
Ingredients
- 3 eggs
- 90g brown rice (dry weight)
- 200g frozen mixed veg
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Vegetarian Low Calorie 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 - 87g protein, 259g carbs, 43g fat, 36g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (407 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (550 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Tuesday
1798 kcal - 85g protein, 242g carbs, 55g fat, 48g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (360 kcal, 16g protein, 60g carbs, 7g 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: Dark Chocolate and Almonds (254 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Wednesday
1801 kcal - 108g protein, 234g carbs, 46g fat, 33g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (351 kcal, 15g protein, 59g carbs, 6g fat, 9g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (539 kcal, 36g protein, 52g carbs, 18g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (639 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (272 kcal, 18g protein, 41g carbs, 4g fat, 5g fibre per person)
Thursday
1801 kcal - 91g protein, 248g carbs, 55g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (406 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Banana and Almonds (215 kcal, 5g protein, 28g carbs, 10g fat, 4g fibre per person)
Friday
1799 kcal - 118g protein, 287g carbs, 22g fat, 59g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (430 kcal, 18g protein, 73g carbs, 8g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (524 kcal, 33g protein, 87g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (687 kcal, 51g protein, 109g carbs, 8g fat, 28g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (158 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Saturday
1800 kcal - 103g protein, 251g carbs, 35g fat, 45g fibre- Breakfast: Egg White Omelette with Peppers (205 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (444 kcal, 24g protein, 41g carbs, 20g fat, 6g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (941 kcal, 46g protein, 163g carbs, 4g fat, 27g fibre per person)
- Snack: Apple and Peanut Butter (210 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
Sunday
1801 kcal - 126g protein, 172g carbs, 67g fat, 25g fibre- Breakfast: Egg White Omelette with Peppers (173 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (726 kcal, 40g protein, 77g carbs, 29g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (657 kcal, 30g protein, 64g carbs, 30g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (245 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Black beans 190g
- Eggs 7
- Firm tofu 700g
- Green lentils 360g
- Quorn mince 210g
- Egg whites 430g
- Red lentils 120g
- Whey protein powder 30g
Carbs & Grains
- Rolled oats 320g
- Brown rice 390g
- Soba noodles 75g
- Rice noodles 75g
- Wholemeal pasta 180g
- Wholemeal bread 3 slices
- Wholemeal 2 rolls
Vegetables
- mixed veg 470g
- Spring onion 7
- Mushrooms 180g
- Onion 5
- Carrot 2
- Sweet potato mash 220g
- Cucumber 1 (201g required)
- Broccoli 170g
- Edamame beans 95g
- Red pepper 2
- Courgette 1
- Tinned tomatoes 2 x 400g tins (405g required)
- Mixed peppers 220g
- Watercress 40g
- Butternut squash 480g
- Baby spinach 150g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1063ml required)
- Low-fat natural yogurt 370g
- Halloumi 70g
- Skyr 85g
- Low-fat Greek yogurt 160g
- Ricotta 100g
- Parmesan 14g
Fruit
- Apple 6
- Pomegranate seeds 25g
- Banana 2
- berries 65g
Herbs & Spices
- Cinnamon 2.25 tsp
- Coriander, optional to taste
- Ginger 1 tsp
- Cumin 1 tsp
- Garlic 8 cloves
- Mixed herbs 1.25 tbsp
Condiments & Oils
- Salsa 50g
- Soy sauce 3 tbsp
- Sesame oil 2 tsp
- Tahini 40g
- Vegetable stock 4 cubes (makes 2L; 1513ml required)
- Lemon dressing 13g
- Teriyaki sauce 35g
- Tamari 2 tbsp
- Honey 1 tsp
- Olive oil spray, optional light coating x2
- Light mayo 24g
- Mustard 1.25 tsp
- Peanut butter 20g
- Olive oil 1 tbsp
Extras
- Sweetcorn 60g
- Lime juice, optional to taste x2
- Lemon juice, optional to taste x2
- Sesame seeds 2.75 tsp
- Dark chocolate 70% 30g
- Almonds 40g
- Beansprouts 95g
- Peanuts 19g
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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 vegetarian low calorie 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 103g 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 vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegetarian low calorie 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.
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