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 Quick Prep Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 95g 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
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,807 kcal95g protein261g carbs44g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person99g protein · 305g carbs per person
Breakfast381 kcal · 20g protein · 66g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 381 kcal, 20g protein, 66g carbs.
Recipe
Ingredients
- 225g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch578 kcal · 30g protein · 91g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 578 kcal, 30g protein, 91g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 125g edamame beans
- ½ cucumber
- 1 red pepper
- 1¼ tbsp soy sauce
- 1¼ tsp sesame oil
- 1¼ 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.
Dinner663 kcal · 31g protein · 128g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 663 kcal, 31g protein, 128g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 2 medium sweet potatoes
- 1¼ standard tins of tomatoes
- 4 generous handfuls spinach (about 125g)
- 1¼ tsp cumin
- 1¼ tsp paprika
Method
- Peel and chop medium sweet potatoes and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potatoes and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack181 kcal · 18g protein · 20g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 181 kcal, 18g protein, 20g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 70g frozen berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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 57 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.
- 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Morrisons Quick Prep 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
1803 kcal - 99g protein, 305g carbs, 31g fat, 59g fibre- Breakfast: Baked Beans on Wholemeal Toast (381 kcal, 20g protein, 66g carbs, 3g fat, 15g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (578 kcal, 30g protein, 91g carbs, 14g fat, 14g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (663 kcal, 31g protein, 128g carbs, 10g fat, 28g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (181 kcal, 18g protein, 20g carbs, 4g fat, 2g fibre per person)
Tuesday
1832 kcal - 97g protein, 266g carbs, 45g fat, 53g fibre- Breakfast: Baked Beans on Wholemeal Toast (409 kcal, 21g protein, 71g carbs, 3g fat, 16g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (596 kcal, 31g protein, 93g carbs, 15g fat, 15g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (617 kcal, 40g protein, 72g carbs, 17g fat, 16g fibre per person)
- Snack: Apple and Peanut Butter (210 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
Wednesday
1793 kcal - 86g protein, 241g carbs, 56g fat, 46g fibre- Breakfast: Baked Beans on Wholemeal Toast (368 kcal, 19g protein, 63g carbs, 3g fat, 14g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (529 kcal, 27g protein, 83g carbs, 13g fat, 13g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (734 kcal, 34g protein, 72g carbs, 34g fat, 11g fibre per person)
- Snack: Carrot Sticks with Hummus (162 kcal, 6g protein, 23g carbs, 6g fat, 8g fibre per person)
Thursday
1803 kcal - 81g protein, 285g carbs, 34g fat, 47g fibre- Breakfast: Baked Beans on Wholemeal Toast (295 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (454 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (723 kcal, 35g protein, 126g carbs, 4g fat, 21g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Friday
1813 kcal - 117g protein, 218g carbs, 51g fat, 42g fibre- Breakfast: Baked Beans on Wholemeal Toast (325 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (715 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (171 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Saturday
1799 kcal - 83g protein, 251g carbs, 52g fat, 41g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (307 kcal, 13g protein, 53g carbs, 5g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (464 kcal, 31g protein, 45g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (831 kcal, 34g protein, 120g carbs, 26g fat, 21g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (197 kcal, 5g protein, 33g carbs, 6g fat, 3g fibre per person)
Sunday
1806 kcal - 104g protein, 259g carbs, 36g fat, 53g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (354 kcal, 15g protein, 60g carbs, 6g fat, 9g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (553 kcal, 37g protein, 53g carbs, 18g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (756 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Cottage Cheese with Cucumber (143 kcal, 16g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 525g
- Eggs 3
- Red lentils 90g
- Green lentils 260g
- Firm tofu 190g
Carbs & Grains
- Wholemeal bread 14 slices
- Soba noodles 350g
- Wholemeal pasta 100g
- Wholemeal 1 roll
- Oat 4 biscuits
- Brown rice 220g
- Rolled oats 95g
- Rice 2 cakes
Vegetables
- Edamame beans 575g
- Cucumber 3 (900g required)
- Red pepper 6
- Sweet potato 290g
- Tinned tomatoes 3 x 400g tins (951g required)
- Spinach 120g
- Baby spinach 270g
- Carrot 3
- Butternut squash 360g
- Onion 3
- Broccoli 190g
- Spring onion 2
Dairy & Eggs
- Low-fat Greek yogurt 180g
- Ricotta 110g
- Parmesan 16g
- Halloumi 210g
- Semi-skimmed milk 1 x 1L carton (236ml required)
- Low-fat natural yogurt 130g
- Coconut milk light 1 x 400ml tin (145ml required)
- Cottage cheese 130g
Fruit
- berries 70g
- Apple 3
- Pomegranate seeds 80g
- Banana 1
Herbs & Spices
- Ginger 1.5 tbsp
- Cumin 2 tsp
- Paprika 1.25 tsp
- Garlic 4 cloves
- Cinnamon 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Soy sauce 4.5 tbsp
- Sesame oil 1.5 tbsp
- Honey 1.25 tsp
- Peanut butter 45g
- Olive oil 1.25 tbsp
- Hummus 65g
- Vegetable stock 2 cubes (makes 1L; 628ml required)
- Lemon dressing 40g
- Teriyaki sauce 40g
- Curry paste 22g
Tins & Jars
- Reduced-sugar baked beans 1.3kg
- Mixed beans 350g
Extras
- Sesame seeds 1 tsp
- Sea salt, optional to taste
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 cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 95g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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