Morrisons Vegan Work Lunch Weekly Weight Loss Plan — 1,800 kcal

Free printable vegan UK weight loss 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 difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

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 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 calories, protein totals and the weekly shopping list.

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

7-day meal plan

Monday

1800 kcal - 66g protein
  • Breakfast: Oat Porridge with Berries (453 kcal, 16g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (510 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (539 kcal, 20g protein)
  • Snack: Apple with Walnuts (298 kcal, 7g protein)

Tuesday

1800 kcal - 83g protein
  • Breakfast: Oat Porridge with Berries (395 kcal, 14g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (505 kcal, 30g protein)
  • Dinner: Tofu Pad Thai (592 kcal, 32g protein)
  • Snack: Banana and Almonds (308 kcal, 7g protein)

Wednesday

1800 kcal - 65g protein
  • Breakfast: Oat Porridge with Berries (394 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (555 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (530 kcal, 22g protein)
  • Snack: Dark Chocolate and Almonds (321 kcal, 7g protein)

Thursday

1800 kcal - 83g protein
  • Breakfast: Oat Porridge with Berries (436 kcal, 15g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (545 kcal, 25g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (614 kcal, 27g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (205 kcal, 16g protein)

Friday

1800 kcal - 82g protein
  • Breakfast: Oat Porridge with Berries (417 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 31g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (574 kcal, 29g protein)
  • Snack: Apple and Peanut Butter (287 kcal, 8g protein)

Saturday

1800 kcal - 75g protein
  • Breakfast: Peanut Butter Overnight Oats (516 kcal, 22g protein)
  • Lunch: Baked Falafel and Salad Pitta (540 kcal, 19g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (528 kcal, 26g protein)
  • Snack: Peanut Butter with Celery Sticks (216 kcal, 8g protein)

Sunday

1800 kcal - 81g protein
  • Breakfast: Peanut Butter Overnight Oats (490 kcal, 21g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (467 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (524 kcal, 30g protein)
  • Snack: Mixed Nuts and Dried Fruit (319 kcal, 9g protein)

Weekly shopping list

Protein

  • Green lentils 140g
  • Red lentils 140g
  • Firm tofu 220g
  • Tinned chickpeas 245g
  • Green lentils tinned 260g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 115g
  • Wholemeal roll 1
  • Wholewheat noodles 100g dry
  • Rice noodles 100g dry
  • Brown rice 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 125g
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 125g
  • Tinned tomatoes 245g
  • Carrot 1
  • Celery 3 stalks
  • Frozen edamame beans 205g
  • Mushrooms 260g
  • Sweet potato mash 330g
  • Tomato 1
  • Cucumber 5 slices
  • Celery sticks 5
  • Sweet potato 230g

Dairy & Eggs

  • Oat milk 430ml
  • Butternut squash 575g
  • Coconut milk light 245ml
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Frozen mixed berries 115g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Garlic 3 cloves
  • Apple 1
  • Walnuts 30g
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Almonds 25g
  • Curry powder 2.5 tsp
  • Curry paste 35g
  • Dark chocolate 70% 35g
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Teriyaki sauce 45g
  • Mixed nuts 35g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

1800 kcal66g protein
Breakfast453 kcal · 16g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 453 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 115g, Oat milk 430ml, Frozen mixed berries 115g.
  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.
Lunch510 kcal · 23g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 510 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 140g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 700ml, Cumin 1.5 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.
Dinner539 kcal · 20g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 539 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 575g, Red lentils 140g, Onion 1, Garlic 3 cloves, Vegetable stock 1000ml, Wholemeal roll 1.
  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.
Snack298 kcal · 7g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 298 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Walnuts 30g.
  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

  • Green lentils 140g
  • Red lentils 140g
  • Firm tofu 220g
  • Tinned chickpeas 245g
  • Green lentils tinned 260g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 115g
  • Wholemeal roll 1
  • Wholewheat noodles 100g dry
  • Rice noodles 100g dry
  • Brown rice 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 125g
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 125g
  • Tinned tomatoes 245g
  • Carrot 1
  • Celery 3 stalks
  • Frozen edamame beans 205g
  • Mushrooms 260g
  • Sweet potato mash 330g
  • Tomato 1
  • Cucumber 5 slices
  • Celery sticks 5
  • Sweet potato 230g

Dairy & Eggs

  • Oat milk 430ml
  • Butternut squash 575g
  • Coconut milk light 245ml
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Frozen mixed berries 115g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Garlic 3 cloves
  • Apple 1
  • Walnuts 30g
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Almonds 25g
  • Curry powder 2.5 tsp
  • Curry paste 35g
  • Dark chocolate 70% 35g
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Teriyaki sauce 45g
  • Mixed nuts 35g
  • Raisins 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 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. 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 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 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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