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 Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 109g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,802 kcal109g protein219g carbs53g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person128g protein · 159g carbs per person
Breakfast228 kcal · 22g protein · 26g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 228 kcal, 22g protein, 26g carbs.
Recipe
Ingredients
- 225g low-fat Greek yogurt
- 100g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch820 kcal · 45g protein · 86g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 820 kcal, 45g protein, 86g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- 150g roasted mixed veg
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. 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.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner651 kcal · 43g protein · 41g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 651 kcal, 43g protein, 41g carbs.
Recipe
Ingredients
- 3 eggs
- 70g reduced-fat feta
- 2 generous handfuls spinach (about 70g)
- 9 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack102 kcal · 18g protein · 6g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 102 kcal, 18g protein, 6g carbs.
Recipe
Ingredients
- 150g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
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 59 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 128g protein, 159g carbs, 72g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (228 kcal, 22g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (820 kcal, 45g protein, 86g carbs, 33g fat, 11g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (651 kcal, 43g protein, 41g carbs, 34g fat, 8g fibre per person)
- Snack: Skyr High-Protein Yogurt (102 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
Tuesday
1819 kcal - 105g protein, 260g carbs, 42g fat, 30g fibre- Breakfast: Greek Yogurt with Mixed Berries (238 kcal, 23g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (574 kcal, 42g protein, 81g carbs, 13g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (770 kcal, 34g protein, 132g carbs, 10g fat, 12g fibre per person)
- Snack: Almonds and Dried Cranberries (237 kcal, 6g protein, 20g carbs, 14g fat, 3g fibre per person)
Wednesday
1801 kcal - 109g protein, 202g carbs, 56g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (202 kcal, 20g protein, 23g carbs, 4g fat, 2g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (512 kcal, 25g protein, 19g carbs, 36g fat, 5g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (814 kcal, 40g protein, 151g carbs, 4g fat, 21g fibre per person)
- Snack: Light Mozzarella and Tomato (273 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
Thursday
1794 kcal - 108g protein, 236g carbs, 43g fat, 39g fibre- Breakfast: Greek Yogurt with Mixed Berries (194 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (697 kcal, 38g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (735 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (168 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Friday
1801 kcal - 110g protein, 184g carbs, 66g fat, 24g fibre- Breakfast: Greek Yogurt with Mixed Berries (217 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (581 kcal, 30g protein, 81g carbs, 15g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (711 kcal, 33g protein, 69g carbs, 33g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (292 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Saturday
1799 kcal - 110g protein, 239g carbs, 46g fat, 58g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (346 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (876 kcal, 41g protein, 160g carbs, 7g fat, 37g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (178 kcal, 16g protein, 13g carbs, 8g fat, 8g fibre per person)
Sunday
1799 kcal - 94g protein, 250g carbs, 49g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (350 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (615 kcal, 27g protein, 113g carbs, 8g fat, 18g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (726 kcal, 36g protein, 89g carbs, 23g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 360g
- Eggs 10
- Red lentils 210g
- Beef tomato 2
- Silken tofu 160g
- Tinned chickpeas 210g
Carbs & Grains
- Brown rice 700g
- Wholemeal 2 rolls
- Wholemeal 2 pittas
- Wholemeal pasta 95g
- Wholemeal bread 4 slices
Vegetables
- mixed veg 525g
- Spinach 65g
- Cherry tomatoes 2 x 300g packs (502g required)
- Courgette 4
- Red pepper 5
- Mushrooms 230g
- peas 120g
- Onion 5
- Mixed leaves 120g
- Tinned tomatoes 2 x 400g tins (787g required)
- Butternut squash 370g
- edamame beans 390g
- Baby spinach 260g
- Spring onion 2
- Celery 4 sticks
Dairy & Eggs
- Low-fat Greek yogurt 1.05kg
- Reduced-fat feta 65g
- Skyr 170g
- Cottage cheese 525g
- Parmesan 40g
- Halloumi 100g
- Light mozzarella 200g
- Ricotta 110g
Fruit
- mixed berries 525g
Herbs & Spices
- Mixed herbs 2.25 tsp
- Garlic 9 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Basil, optional to taste x2
- Black pepper, optional to taste x2
- Chilli powder 1 tsp
- Cumin 1 tsp
- Curry powder 2 tsp
Condiments & Oils
- Honey 1.75 tbsp
- Tahini 40g
- Olive oil 2.75 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1323ml required)
- Miso paste 1.25 tbsp
- Soy sauce 3.25 tbsp
- Sesame oil 1 tsp
- Almond butter 1 tbsp
Tins & Jars
- Mixed beans 400g
Extras
- Lemon juice, optional to taste x2
- Sesame seeds 1.25 tbsp
- Almonds 30g
- Dried cranberries 23g
- Balsamic glaze 1 tbsp
- Sea salt, 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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- 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 109g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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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