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 5-a-Day Weekly 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 92g 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
1,802 kcal92g protein227g carbs59g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person92g protein · 177g carbs per person
Breakfast304 kcal · 26g protein · 10g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 304 kcal, 26g protein, 10g carbs.
Recipe
Ingredients
- 150g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch544 kcal · 20g protein · 67g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 544 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner834 kcal · 42g protein · 84g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 834 kcal, 42g protein, 84g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack117 kcal · 4g protein · 16g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 117 kcal, 4g protein, 16g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 1 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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 52 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 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 5-a-Day Weekly 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
1799 kcal - 92g protein, 177g carbs, 83g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (304 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (834 kcal, 42g protein, 84g carbs, 37g fat, 12g fibre per person)
- Snack: Carrot Sticks with Hummus (117 kcal, 4g protein, 16g carbs, 5g fat, 5g fibre per person)
Tuesday
1801 kcal - 102g protein, 217g carbs, 58g fat, 31g fibre- Breakfast: Tofu Scramble with Peppers (324 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (502 kcal, 28g protein, 86g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (648 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Wednesday
1806 kcal - 103g protein, 176g carbs, 83g fat, 29g fibre- Breakfast: Tofu Scramble with Peppers (350 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Tofu Pad Thai (700 kcal, 44g protein, 75g carbs, 26g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Thursday
1800 kcal - 101g protein, 230g carbs, 55g fat, 46g fibre- Breakfast: Tofu Scramble with Peppers (296 kcal, 25g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (474 kcal, 26g protein, 82g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (888 kcal, 37g protein, 128g carbs, 28g fat, 22g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (142 kcal, 13g protein, 10g carbs, 6g fat, 6g fibre per person)
Friday
1800 kcal - 95g protein, 236g carbs, 58g fat, 56g fibre- Breakfast: Tofu Scramble with Peppers (371 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (684 kcal, 26g protein, 86g carbs, 28g fat, 15g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (598 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Carrot Sticks with Hummus (147 kcal, 6g protein, 20g carbs, 6g fat, 7g fibre per person)
Saturday
1804 kcal - 76g protein, 292g carbs, 32g fat, 56g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (329 kcal, 10g protein, 49g carbs, 8g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (474 kcal, 26g protein, 82g carbs, 3g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (697 kcal, 33g protein, 127g carbs, 5g fat, 29g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Sunday
1803 kcal - 72g protein, 264g carbs, 45g fat, 47g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (624 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (712 kcal, 34g protein, 124g carbs, 3g fat, 20g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.4kg
- Falafel 15
- Tinned chickpeas 400g
- Red lentils 330g
- Green lentils 200g
Carbs & Grains
- Wholemeal 4 pittas
- Wholemeal 4 rolls
- Brown rice 270g
- Oat 7 biscuits
- Rice noodles 75g
- Rolled oats 100g
Vegetables
- Mixed peppers 440g
- Mixed leaves 150g
- Tomato 4
- Cucumber 1 (73g required)
- mixed veg 170g
- Carrot 8
- Onion 6
- Celery 5 stalks
- Celery 8 sticks
- Broccoli 180g
- Spring onion 5
- Baby spinach 120g
- Tinned tomatoes 2 x 400g tins (469g required)
- edamame beans 120g
- Mushrooms 200g
- Sweet potato mash 250g
- Red pepper 1
- Butternut squash 360g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (317ml required)
- Oat milk 1 x 1L carton (333ml required)
Fruit
- mixed berries 140g
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 1 tbsp
- Chilli powder 1 tsp
- Garlic 2 cloves
Condiments & Oils
- Olive oil 1.5 tbsp
- Hummus 250g
- Curry paste 50g
- Vegetable stock 5 cubes (makes 2500ml; 2019ml required)
- Teriyaki sauce 35g
- Peanut butter 30g
- Tamari 2 tbsp
- Almond butter 2 tbsp
Tins & Jars
- Mixed beans 320g
Extras
- Sesame seeds 1 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Sea salt, optional to taste
- Chia seeds 17g
- Maple syrup 1.75 tsp
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 92g 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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