Morrisons Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie 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 difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Higher-Protein Weekly 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 calories, protein totals and the weekly shopping list.

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

7-day meal plan

Monday

1800 kcal - 123g protein
  • Breakfast: Egg White Omelette with Peppers (348 kcal, 45g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (575 kcal, 21g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (650 kcal, 27g protein)
  • Snack: Skyr High-Protein Yogurt (227 kcal, 30g protein)

Tuesday

1800 kcal - 123g protein
  • Breakfast: Egg White Omelette with Peppers (316 kcal, 41g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (550 kcal, 25g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (618 kcal, 27g protein)
  • Snack: Mini Protein Overnight Oats (316 kcal, 30g protein)

Wednesday

1800 kcal - 120g protein
  • Breakfast: Egg White Omelette with Peppers (321 kcal, 42g protein)
  • Lunch: Green Lentil and Halloumi Bowl (684 kcal, 42g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (600 kcal, 25g protein)
  • Snack: Tzatziki with Vegetable Dippers (195 kcal, 11g protein)

Thursday

1800 kcal - 153g protein
  • Breakfast: Egg White Omelette with Peppers (342 kcal, 45g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (580 kcal, 30g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (684 kcal, 51g protein)
  • Snack: Cottage Cheese with Cucumber (194 kcal, 27g protein)

Friday

1800 kcal - 97g protein
  • Breakfast: Egg White Omelette with Peppers (334 kcal, 44g protein)
  • Lunch: Baked Falafel and Salad Pitta (653 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (552 kcal, 20g protein)
  • Snack: Peanut Butter with Celery Sticks (261 kcal, 10g protein)

Saturday

1800 kcal - 105g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (510 kcal, 33g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (497 kcal, 33g protein)
  • Dinner: Chickpea and Sweet Potato Stew (579 kcal, 22g protein)
  • Snack: Hard-Boiled Eggs (214 kcal, 17g protein)

Sunday

1800 kcal - 111g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (424 kcal, 28g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (516 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (527 kcal, 30g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (333 kcal, 32g protein)

Weekly shopping list

Protein

  • Egg whites 9
  • Eggs 5
  • Red lentils 135g
  • Green lentils 140g cooked
  • Tinned chickpeas 550g
  • Eggs 2 hard-boiled
  • Quorn mince 300g
  • Firm tofu 230g

Carbs & Grains

  • Wholemeal pitta 2
  • Brown rice 135g dry
  • Wholemeal roll 1
  • Rolled oats 55g
  • Wholemeal bread 3 slices
  • Wholemeal pasta 135g dry
  • Low-sugar granola 35g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 45g
  • Spring onion 3
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 270g
  • Cucumber 85g
  • Baby spinach 210g
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 3/4
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 340g
  • Broccoli 230g

Dairy & Eggs

  • Skyr 225g
  • Semi-skimmed milk 135ml
  • Halloumi 110g
  • Coconut milk light 280ml
  • Low-fat Greek yogurt 140g
  • Cottage cheese 225g
  • Butternut squash 575g
  • Peanut butter 3 tbsp
  • Butter 7g

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Hummus 120g
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Vegetable stock 675ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 60g
  • Olive oil 1.5 tsp
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Honey 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal123g protein
Breakfast348 kcal · 45g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 348 kcal, 45g protein.

Recipe
  1. Prepare the ingredients: Egg whites 9, Mixed peppers 150g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch575 kcal · 21g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 575 kcal, 21g protein.

Recipe
  1. Lay out the ingredients: Hummus 120g, Wholemeal pitta 2, Courgette 2 roasted, Red pepper 2 roasted, Spinach 45g.
  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.
Dinner650 kcal · 27g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 650 kcal, 27g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 135g dry, Frozen mixed veg 300g, Soy sauce 3 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack227 kcal · 30g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 227 kcal, 30g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 225g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Egg whites 9
  • Eggs 5
  • Red lentils 135g
  • Green lentils 140g cooked
  • Tinned chickpeas 550g
  • Eggs 2 hard-boiled
  • Quorn mince 300g
  • Firm tofu 230g

Carbs & Grains

  • Wholemeal pitta 2
  • Brown rice 135g dry
  • Wholemeal roll 1
  • Rolled oats 55g
  • Wholemeal bread 3 slices
  • Wholemeal pasta 135g dry
  • Low-sugar granola 35g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 45g
  • Spring onion 3
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 270g
  • Cucumber 85g
  • Baby spinach 210g
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 3/4
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 340g
  • Broccoli 230g

Dairy & Eggs

  • Skyr 225g
  • Semi-skimmed milk 135ml
  • Halloumi 110g
  • Coconut milk light 280ml
  • Low-fat Greek yogurt 140g
  • Cottage cheese 225g
  • Butternut squash 575g
  • Peanut butter 3 tbsp
  • Butter 7g

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Hummus 120g
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Vegetable stock 675ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 60g
  • Olive oil 1.5 tsp
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Honey 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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 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 the full 7-day meal plan and includes the weekly shopping list.

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.

Related Meal Plans

Aldi Vegetarian Low Calorie Plan — 1,500 kcalAldi Vegetarian Low Calorie Plan — 1,800 kcalMorrisons Weight Loss Meal Plan — 1,500 kcalMorrisons Vegan Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.