What this plan is for
A Morrisons weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Vegan Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 61g 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal61g protein199g carbs50g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person57g protein · 175g carbs per person
Breakfast383 kcal · 7g protein · 15g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 383 kcal, 7g protein, 15g carbs.
Recipe
Ingredients
- 20g chia seeds
- 125ml coconut milk
- 70g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch365 kcal · 19g protein · 51g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 365 kcal, 19g protein, 51g carbs.
Recipe
Ingredients
- 100g silken tofu
- 70g edamame beans
- 50g brown rice (dry weight)
- ¾ tbsp miso paste
- ¾ tbsp soy sauce
- ¾ tsp sesame seeds
Allergens in this meal: Cereals containing gluten, 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.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner753 kcal · 31g protein · 109g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 753 kcal, 31g protein, 109g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 100g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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 37 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 Weight Loss Plan — 1,500 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
1501 kcal - 57g protein, 175g carbs, 64g fat, 33g fibre- Breakfast: Chia Seed Pudding with Mango (383 kcal, 7g protein, 15g carbs, 31g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (365 kcal, 19g protein, 51g carbs, 9g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (753 kcal, 31g protein, 109g carbs, 24g fat, 19g fibre per person)
Tuesday
1504 kcal - 61g protein, 188g carbs, 55g fat, 44g fibre- Breakfast: Chia Seed Pudding with Mango (505 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (482 kcal, 25g protein, 67g carbs, 12g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (517 kcal, 27g protein, 101g carbs, 2g fat, 25g fibre per person)
Wednesday
1499 kcal - 58g protein, 185g carbs, 61g fat, 40g fibre- Breakfast: Chia Seed Pudding with Mango (511 kcal, 9g protein, 20g carbs, 42g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (488 kcal, 25g protein, 68g carbs, 12g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (500 kcal, 24g protein, 97g carbs, 7g fat, 21g fibre per person)
Thursday
1501 kcal - 59g protein, 195g carbs, 51g fat, 44g fibre- Breakfast: Chia Seed Pudding with Mango (430 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (413 kcal, 21g protein, 58g carbs, 11g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (658 kcal, 31g protein, 120g carbs, 5g fat, 28g fibre per person)
Friday
1499 kcal - 61g protein, 195g carbs, 50g fat, 34g fibre- Breakfast: Chia Seed Pudding with Mango (444 kcal, 8g protein, 18g carbs, 36g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (421 kcal, 22g protein, 59g carbs, 11g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (634 kcal, 31g protein, 118g carbs, 3g fat, 17g fibre per person)
Saturday
1500 kcal - 64g protein, 222g carbs, 33g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (402 kcal, 9g protein, 48g carbs, 18g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (466 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (632 kcal, 31g protein, 109g carbs, 3g fat, 18g fibre per person)
Sunday
1504 kcal - 64g protein, 232g carbs, 33g fat, 42g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (377 kcal, 9g protein, 45g carbs, 17g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (437 kcal, 23g protein, 61g carbs, 11g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (690 kcal, 32g protein, 126g carbs, 5g fat, 29g fibre per person)
Weekly shopping list
Protein
- Silken tofu 825g
- Tinned chickpeas 440g
- Green lentils 180g
- Red lentils 180g
Carbs & Grains
- Brown rice 675g
- Quinoa 100g
- Wholemeal 1 roll
Vegetables
- Edamame beans 550g
- Baby spinach 100g
- Tinned tomatoes 4 x 400g tins (1234g required)
- Onion 5
- Mushrooms 180g
- Carrot 2
- Sweet potato mash 220g
- Sweet potato 220g
- Spinach 90g
- Red pepper 2
- Butternut squash 340g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (775ml required)
- Coconut milk light 2 x 400ml tins (451ml required)
Fruit
- Mango chunks 525g
Herbs & Spices
- Cumin 2.5 tsp
- Paprika 1 tsp
- Chilli powder 1.75 tsp
- Garlic 4 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Miso paste 5.5 tbsp
- Soy sauce 5.5 tbsp
- Curry paste 20g
- Vegetable stock 2 cubes (makes 1L; 753ml required)
Tins & Jars
- Mixed beans 625g
Extras
- Chia seeds 120g
- Vanilla extract, optional to taste x5
- Sesame seeds 2 tbsp
- 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 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 61g 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 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 1,500 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.