What this plan is for
A Morrisons weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegan Work Lunch Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 88g 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal88g protein269g carbs47g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person81g protein · 304g carbs per person
Breakfast338 kcal · 18g protein · 58g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 338 kcal, 18g protein, 58g carbs.
Recipe
Ingredients
- 200g 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.
Lunch389 kcal · 17g protein · 65g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 389 kcal, 17g protein, 65g carbs.
Recipe
Ingredients
- 5 tbsp plus 1 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
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.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner860 kcal · 42g protein · 159g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 860 kcal, 42g protein, 159g carbs.
Recipe
Ingredients
- 125g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 2 tsp garam masala
- 80g 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.
Snack215 kcal · 4g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 215 kcal, 4g protein, 22g carbs.
Recipe
Ingredients
- 1 apple
- 20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Morrisons Vegan Work Lunch Weekly Weight Loss 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
1802 kcal - 81g protein, 304g carbs, 31g fat, 53g fibre- Breakfast: Baked Beans on Wholemeal Toast (338 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (389 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (860 kcal, 42g protein, 159g carbs, 4g fat, 23g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Tuesday
1800 kcal - 81g protein, 310g carbs, 32g fat, 69g fibre- Breakfast: Baked Beans on Wholemeal Toast (380 kcal, 20g protein, 65g carbs, 3g fat, 15g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (468 kcal, 21g protein, 79g carbs, 11g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (704 kcal, 36g protein, 138g carbs, 3g fat, 34g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
Wednesday
1802 kcal - 86g protein, 262g carbs, 53g fat, 50g fibre- Breakfast: Baked Beans on Wholemeal Toast (327 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (726 kcal, 40g protein, 77g carbs, 29g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (547 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Thursday
1795 kcal - 81g protein, 238g carbs, 60g fat, 42g fibre- Breakfast: Baked Beans on Wholemeal Toast (248 kcal, 13g protein, 43g carbs, 2g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (554 kcal, 30g protein, 58g carbs, 22g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (836 kcal, 35g protein, 120g carbs, 26g fat, 21g fibre per person)
- Snack: Apple with Walnuts (157 kcal, 3g protein, 17g carbs, 10g fat, 4g fibre per person)
Friday
1800 kcal - 101g protein, 229g carbs, 55g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (285 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (409 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (858 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (248 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
Saturday
1797 kcal - 93g protein, 274g carbs, 45g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (643 kcal, 39g protein, 82g carbs, 19g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (250 kcal, 22g protein, 30g carbs, 5g fat, 5g fibre per person)
Sunday
1798 kcal - 93g protein, 263g carbs, 50g fat, 34g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (370 kcal, 16g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (673 kcal, 43g protein, 72g carbs, 25g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (263 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Red lentils 130g
- Green lentils 230g
- Firm tofu 825g
- Tinned chickpeas 575g
- Pea protein powder 80g
Carbs & Grains
- Wholemeal bread 10 slices
- Wholemeal 4 pittas
- Brown rice 420g
- Soba noodles 140g
- Low-sugar granola 35g
- Rice noodles 75g
Vegetables
- Courgette 4
- Red pepper 5
- Spinach 270g
- Tinned tomatoes 2 x 400g tins (734g required)
- Onion 3
- Mushrooms 230g
- Carrot 3
- Sweet potato mash 290g
- mixed veg 420g
- Sweet potato 240g
- Baby spinach 110g
- Edamame beans 170g
- Cucumber 1 (300g required)
- Broccoli 170g
- Spring onion 5
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (311ml required)
- Oat milk 1 x 1L carton (815ml required)
Fruit
- Apple 4
- Banana 5
- Medjool 4 dates
Herbs & Spices
- Garlic 3 cloves
- Ginger 2.75 tsp
- Garam masala 2.25 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Hummus 250g
- Vegetable stock 1 cube (makes 500ml; 230ml required)
- Tahini 35g
- Curry paste 50g
- Soy sauce 1.75 tbsp
- Sesame oil 1.75 tsp
- Teriyaki sauce 35g
- Tamari 2 tbsp
Tins & Jars
- Reduced-sugar baked beans 950g
Extras
- Walnuts 80g
- Lemon juice, optional to taste x2
- Sesame seeds 2.75 tsp
- Hemp seeds 1.75 tbsp
- 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
- A ready-made protein shake covers a gap without adding a single extra step
- 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
Frequently Asked Questions
How much does this weight loss 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 88g 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 weight loss plan?
Plenty of weight loss 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 weight loss 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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