Monday
1500 kcal - 64g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (480 kcal, 14g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (504 kcal, 30g protein)
- Dinner: Chickpea and Sweet Potato Stew (516 kcal, 20g protein)
Morrisons Vegan Batch-Friendly Weekly Weight Loss Plan — 1,500 kcal
Free printable vegan UK weight loss meal plan for Morrisons: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 66g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (450 kcal, 13g protein)
- Lunch: Chickpea and Spinach Curry with Rice (519 kcal, 21g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (531 kcal, 32g protein)
Wednesday
1500 kcal - 55g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (500 kcal, 14g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (513 kcal, 23g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (487 kcal, 18g protein)
Thursday
1500 kcal - 72g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (461 kcal, 13g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (472 kcal, 28g protein)
- Dinner: Tofu Pad Thai (567 kcal, 31g protein)
Friday
1500 kcal - 53g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (461 kcal, 13g protein)
- Lunch: Baked Falafel and Salad Pitta (531 kcal, 19g protein)
- Dinner: Chickpea and Spinach Coconut Curry (508 kcal, 21g protein)
Saturday
1500 kcal - 62g protein- Breakfast: Oat Porridge with Berries (407 kcal, 14g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (521 kcal, 23g protein)
- Dinner: Red Lentil Dahl with Brown Rice (572 kcal, 25g protein)
Sunday
1500 kcal - 70g protein- Breakfast: Oat Porridge with Berries (407 kcal, 14g protein)
- Lunch: Edamame and Soba Noodle Salad (534 kcal, 28g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (559 kcal, 28g protein)
Weekly shopping list
Protein
- Firm tofu 220g
- Tinned chickpeas 245g
- Red lentils 130g
- Green lentils 125g dry
- Green lentils tinned 250g
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 100g dry
- Brown rice 90g dry
- Wholemeal roll 1
- Rice noodles 95g dry
- Wholemeal pitta 1
- Rolled oats 100g
- Soba noodles 100g dry
Vegetables
- Broccoli 125g
- Sweet potato 310g
- Tinned tomatoes 490g
- Spinach 125g
- Baby spinach 115g
- Carrot 1
- Onion 1
- Celery 3 stalks
- Spring onion 4
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
- Edamame beans 125g
- Cucumber 3/4
- Red pepper 1
- Mushrooms 250g
- Sweet potato mash 320g
Dairy & Eggs
- Oat milk 125ml
- Tinned coconut milk light 230ml
- Butternut squash 525g
- Coconut milk light 235ml
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 230g
- Curry paste 35g
- Vegetable stock 650ml
- Roasted mixed veg 175g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Beansprouts 120g
- Tamari 2.25 tbsp
- Lime juice
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Frozen mixed berries 100g
- Garam masala 2.5 tsp
- Sesame oil 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal64g protein
Breakfast480 kcal · 14g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 480 kcal, 14g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 125ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch504 kcal · 30g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 504 kcal, 30g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 220g, Wholewheat noodles 100g dry, Broccoli 125g, Soy sauce 2.5 tbsp, Ginger 1.25 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner516 kcal · 20g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 516 kcal, 20g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 245g, Sweet potato 310g, Tinned tomatoes 490g, Spinach 125g, Cumin 1.25 tsp, Paprika 1.25 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Firm tofu 220g
- Tinned chickpeas 245g
- Red lentils 130g
- Green lentils 125g dry
- Green lentils tinned 250g
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 100g dry
- Brown rice 90g dry
- Wholemeal roll 1
- Rice noodles 95g dry
- Wholemeal pitta 1
- Rolled oats 100g
- Soba noodles 100g dry
Vegetables
- Broccoli 125g
- Sweet potato 310g
- Tinned tomatoes 490g
- Spinach 125g
- Baby spinach 115g
- Carrot 1
- Onion 1
- Celery 3 stalks
- Spring onion 4
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
- Edamame beans 125g
- Cucumber 3/4
- Red pepper 1
- Mushrooms 250g
- Sweet potato mash 320g
Dairy & Eggs
- Oat milk 125ml
- Tinned coconut milk light 230ml
- Butternut squash 525g
- Coconut milk light 235ml
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 230g
- Curry paste 35g
- Vegetable stock 650ml
- Roasted mixed veg 175g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Beansprouts 120g
- Tamari 2.25 tbsp
- Lime juice
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Frozen mixed berries 100g
- Garam masala 2.5 tsp
- Sesame oil 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.