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 Batch-Friendly Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 68g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal68g protein234g carbs32g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1498 kcal per person66g protein · 226g carbs per person
Breakfast301 kcal · 9g protein · 45g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 301 kcal, 9g protein, 45g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1½ tsp chia seeds
- 150ml oat milk
- 60g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch378 kcal · 23g protein · 63g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 378 kcal, 23g protein, 63g carbs.
Recipe
Ingredients
- 70g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 350ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner819 kcal · 34g protein · 118g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 819 kcal, 34g protein, 118g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g 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.
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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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 1,500 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Lentil and Roasted Vegetable Soup.
- Batch cook Chickpea and Spinach Coconut Curry and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Vegan Batch-Friendly Weekly 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
1498 kcal - 66g protein, 226g carbs, 35g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (301 kcal, 9g protein, 45g carbs, 7g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (378 kcal, 23g protein, 63g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (819 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
Tuesday
1499 kcal - 71g protein, 258g carbs, 21g fat, 55g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (415 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (568 kcal, 27g protein, 110g carbs, 8g fat, 24g fibre per person)
Wednesday
1498 kcal - 66g protein, 226g carbs, 35g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (301 kcal, 9g protein, 45g carbs, 7g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (378 kcal, 23g protein, 63g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (819 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
Thursday
1499 kcal - 71g protein, 258g carbs, 21g fat, 55g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (415 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (568 kcal, 27g protein, 110g carbs, 8g fat, 24g fibre per person)
Friday
1498 kcal - 66g protein, 226g carbs, 35g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (301 kcal, 9g protein, 45g carbs, 7g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (378 kcal, 23g protein, 63g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (819 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
Saturday
1500 kcal - 69g protein, 220g carbs, 39g fat, 41g fibre- Breakfast: Peanut Butter Overnight Oats (467 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (574 kcal, 31g protein, 61g carbs, 23g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (459 kcal, 24g protein, 90g carbs, 2g fat, 22g fibre per person)
Sunday
1499 kcal - 67g protein, 222g carbs, 36g fat, 41g fibre- Breakfast: Peanut Butter Overnight Oats (412 kcal, 12g protein, 62g carbs, 12g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (495 kcal, 27g protein, 52g carbs, 20g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (592 kcal, 28g protein, 108g carbs, 4g fat, 25g fibre per person)
Weekly shopping list
Protein
- Green lentils 575g
- Tinned chickpeas 1.3kg
- Firm tofu 260g
Carbs & Grains
- Rolled oats 360g
- Brown rice 340g
Vegetables
- Courgette 5
- Red pepper 5
- Onion 8
- Baby spinach 330g
- Tinned tomatoes 4 x 400g tins (1485g required)
- Sweet potato 500g
- Spinach 200g
- mixed veg 220g
- Mushrooms 160g
- Carrot 2
- Sweet potato mash 190g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1107ml required)
- Coconut milk light 2 x 400ml tins (429ml required)
Fruit
- mixed berries 330g
- Banana 2
Herbs & Spices
- Cumin 2.5 tbsp
- Paprika 2 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2217ml required)
- Curry paste 65g
- Peanut butter 23g
- Tahini 30g
Tins & Jars
- Mixed beans 270g
Extras
- Chia seeds 50g
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x2
- Sesame seeds 1.5 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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 68g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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