Morrisons 5-a-Day Weekly Vegan Low Calorie Plan — 1,800 kcal

Free printable vegan UK vegan 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 forVegans in a calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegans in a calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 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 calories, protein totals and the weekly shopping list.

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

7-day meal plan

Monday

1800 kcal - 64g protein
  • Breakfast: Banana and Oat Smoothie (413 kcal, 13g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (507 kcal, 19g protein)
  • Dinner: Chickpea and Sweet Potato Stew (560 kcal, 21g protein)
  • Snack: Oat Biscuits with Peanut Butter (320 kcal, 11g protein)

Tuesday

1800 kcal - 79g protein
  • Breakfast: Banana and Oat Smoothie (390 kcal, 13g protein)
  • Lunch: Black Bean Burrito Bowl (554 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (579 kcal, 35g protein)
  • Snack: Walnuts and Dried Blueberries (277 kcal, 6g protein)

Wednesday

1800 kcal - 71g protein
  • Breakfast: Banana and Oat Smoothie (447 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (518 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (547 kcal, 20g protein)
  • Snack: Roasted Spiced Chickpeas (288 kcal, 14g protein)

Thursday

1800 kcal - 87g protein
  • Breakfast: Banana and Oat Smoothie (404 kcal, 13g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (535 kcal, 31g protein)
  • Dinner: Tofu Pad Thai (626 kcal, 34g protein)
  • Snack: Carrot Sticks with Hummus (235 kcal, 9g protein)

Friday

1800 kcal - 72g protein
  • Breakfast: Banana and Oat Smoothie (390 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (567 kcal, 23g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (541 kcal, 23g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (302 kcal, 13g protein)

Saturday

1800 kcal - 75g protein
  • Breakfast: Baked Beans on Wholemeal Toast (447 kcal, 20g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (511 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (574 kcal, 26g protein)
  • Snack: Apple with Walnuts (268 kcal, 6g protein)

Sunday

1800 kcal - 86g protein
  • Breakfast: Baked Beans on Wholemeal Toast (438 kcal, 20g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein)
  • Snack: Banana and Almonds (312 kcal, 8g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 270g
  • Black beans tinned 250g
  • Firm tofu 250g
  • Green lentils 145g
  • Red lentils 145g
  • Green lentils tinned 250g

Carbs & Grains

  • Rolled oats 65g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Brown rice 100g dry
  • Wholemeal roll 1
  • Wholewheat noodles 105g dry
  • Rice noodles 105g dry
  • Wholemeal bread 3 slices

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Sweetcorn 75g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 130g
  • Spring onion 4
  • Peanuts 25g
  • Carrot 3
  • Baby spinach 125g
  • Celery 3 stalks
  • Mushrooms 250g
  • Sweet potato mash 310g

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Tinned coconut milk light 250ml
  • Butternut squash 575g
  • Coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Hummus 105g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Walnuts 30g
  • Dried blueberries 25g
  • Vegetable stock 725ml
  • Garlic 3 cloves
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Curry powder 2.5 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Reduced-sugar baked beans 260g
  • Garam masala 2.5 tsp
  • Apple 1
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Almonds 25g

Your 7-Day Meal Plan

Monday

1800 kcal64g protein
Breakfast413 kcal · 13g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 413 kcal, 13g protein.

Recipe
  1. Add Banana 1, Rolled oats 65g, Oat milk 330ml, Peanut butter 1.25 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch507 kcal · 19g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 507 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Hummus 105g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 40g.
  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.
Dinner560 kcal · 21g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 560 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 270g, Sweet potato 330g, Tinned tomatoes 525g, Spinach 135g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack320 kcal · 11g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 320 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
  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.

Weekly Shopping List

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

Protein

  • Tinned chickpeas 270g
  • Black beans tinned 250g
  • Firm tofu 250g
  • Green lentils 145g
  • Red lentils 145g
  • Green lentils tinned 250g

Carbs & Grains

  • Rolled oats 65g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Brown rice 100g dry
  • Wholemeal roll 1
  • Wholewheat noodles 105g dry
  • Rice noodles 105g dry
  • Wholemeal bread 3 slices

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Sweetcorn 75g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 130g
  • Spring onion 4
  • Peanuts 25g
  • Carrot 3
  • Baby spinach 125g
  • Celery 3 stalks
  • Mushrooms 250g
  • Sweet potato mash 310g

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Tinned coconut milk light 250ml
  • Butternut squash 575g
  • Coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Hummus 105g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Walnuts 30g
  • Dried blueberries 25g
  • Vegetable stock 725ml
  • Garlic 3 cloves
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Curry powder 2.5 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Reduced-sugar baked beans 260g
  • Garam masala 2.5 tsp
  • Apple 1
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Almonds 25g

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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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 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 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Morrisons.

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