What this plan is for
A Morrisons vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 82g of protein, built around Morrisons's Savers for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,798 kcal82g protein252g carbs52g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person90g protein · 249g carbs per person
Breakfast364 kcal · 8g protein · 43g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 364 kcal, 8g protein, 43g carbs.
Recipe
Ingredients
- 50g quinoa
- 150ml light coconut milk
- 60g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch570 kcal · 31g protein · 60g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 570 kcal, 31g protein, 60g carbs.
Recipe
Ingredients
- 125g firm tofu
- 60g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ 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.
Dinner634 kcal · 31g protein · 118g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 634 kcal, 31g protein, 118g carbs.
Recipe
Ingredients
- 90g red lentils
- 150g tomatoes
- ¾ onion
- 2 garlic cloves
- ¾ tsp ginger
- 1½ tsp garam masala
- 60g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack232 kcal · 20g protein · 28g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 232 kcal, 20g protein, 28g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 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.
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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 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.
- 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 Vegan 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
1800 kcal - 90g protein, 249g carbs, 46g fat, 34g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (364 kcal, 8g protein, 43g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (570 kcal, 31g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (634 kcal, 31g protein, 118g carbs, 3g fat, 17g fibre per person)
- Snack: Pea Protein Green Smoothie (232 kcal, 20g protein, 28g carbs, 4g fat, 4g fibre per person)
Tuesday
1790 kcal - 71g protein, 236g carbs, 64g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (324 kcal, 7g protein, 39g carbs, 14g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (507 kcal, 28g protein, 54g carbs, 20g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (776 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (183 kcal, 4g protein, 31g carbs, 6g fat, 3g fibre per person)
Wednesday
1801 kcal - 73g protein, 283g carbs, 49g fat, 53g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (459 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (630 kcal, 32g protein, 98g carbs, 13g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (545 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Thursday
1799 kcal - 81g protein, 237g carbs, 60g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (413 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (568 kcal, 29g protein, 88g carbs, 12g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (648 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Friday
1797 kcal - 92g protein, 244g carbs, 51g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (404 kcal, 9g protein, 48g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (637 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (507 kcal, 26g protein, 99g carbs, 2g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (249 kcal, 22g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1796 kcal - 79g protein, 270g carbs, 43g fat, 50g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (323 kcal, 10g protein, 48g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (583 kcal, 32g protein, 62g carbs, 23g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (688 kcal, 32g protein, 126g carbs, 5g fat, 29g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (202 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
Sunday
1800 kcal - 88g protein, 243g carbs, 54g fat, 40g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (373 kcal, 11g protein, 55g carbs, 9g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (592 kcal, 30g protein, 92g carbs, 12g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (672 kcal, 43g protein, 72g carbs, 25g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- Firm tofu 900g
- Red lentils 95g
- Pea protein powder 50g
- Tinned chickpeas 460g
- Green lentils 440g
Carbs & Grains
- Quinoa 250g
- Brown rice 500g
- Rice 3 cakes
- Rolled oats 100g
- Rice noodles 75g
Vegetables
- mixed veg 460g
- Tinned tomatoes 3 x 400g tins (977g required)
- Onion 3
- Spinach 150g
- Baby spinach 270g
- Sweet potato 800g
- Broccoli 180g
- Spring onion 5
- Mushrooms 170g
- Carrot 2
- Sweet potato mash 210g
- Red pepper 1
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (950ml required)
- Oat milk 1 x 1L carton (732ml required)
Fruit
- Mango chunks 330g
- Banana 3
- Apple 3
- mixed berries 140g
Herbs & Spices
- Cinnamon 2.25 tsp
- Garlic 3 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cumin 1.5 tbsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Tahini 120g
- Curry paste 20g
- Peanut butter 55g
- Teriyaki sauce 35g
- Vegetable stock 1 cube (makes 500ml; 168ml required)
- Tamari 2 tbsp
Tins & Jars
- Mixed beans 310g
Extras
- Maple syrup 2 tbsp
- Lemon juice, optional to taste x7
- Sesame seeds 1.5 tbsp
- Walnuts 17g
- Chia seeds 17g
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
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
- 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
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this vegan 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 82g 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 vegan low calorie plan?
Plenty of vegan 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 vegan 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Morrisons.
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