Monday
1500 kcal - 62g protein- Breakfast: Chia Seed Pudding with Mango (408 kcal, 13g protein)
- Lunch: Cannellini Bean and Tomato Soup (466 kcal, 23g protein)
- Dinner: Chickpea and Spinach Coconut Curry (626 kcal, 26g protein)
Morrisons Vegan 5-a-Day 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 difficultyStandard (20–30 min/day)
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 styleStandard (20–30 min/day)
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 5-a-Day 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 - 75g protein- Breakfast: Chia Seed Pudding with Mango (365 kcal, 12g protein)
- Lunch: Miso Tofu and Edamame Bowl (548 kcal, 37g protein)
- Dinner: Red Lentil Dahl with Brown Rice (587 kcal, 26g protein)
Wednesday
1500 kcal - 61g protein- Breakfast: Chia Seed Pudding with Mango (382 kcal, 12g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (518 kcal, 19g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (600 kcal, 30g protein)
Thursday
1500 kcal - 66g protein- Breakfast: Chia Seed Pudding with Mango (362 kcal, 12g protein)
- Lunch: Black Bean Burrito Bowl (569 kcal, 26g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (569 kcal, 28g protein)
Friday
1500 kcal - 69g protein- Breakfast: Chia Seed Pudding with Mango (382 kcal, 12g protein)
- Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (627 kcal, 35g protein)
Saturday
1500 kcal - 82g protein- Breakfast: Tofu Scramble with Peppers (388 kcal, 29g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (549 kcal, 32g protein)
- Dinner: Chickpea and Sweet Potato Stew (563 kcal, 21g protein)
Sunday
1500 kcal - 86g protein- Breakfast: Tofu Scramble with Peppers (363 kcal, 28g protein)
- Lunch: Chickpea and Spinach Curry with Rice (562 kcal, 23g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (575 kcal, 35g protein)
Weekly shopping list
Protein
- Tinned chickpeas 575g
- Silken tofu 195g
- Red lentils 155g
- Green lentils tinned 270g
- Black beans tinned 260g
- Green lentils 135g
- Firm tofu 270g
Carbs & Grains
- Brown rice 115g dry
- Wholemeal pitta 1
- Wholewheat noodles 105g dry
Vegetables
- Tinned tomatoes 575g
- Onion 1
- Baby spinach 220g
- Edamame beans 130g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 270g
- Carrot 3
- Sweet potato mash 340g
- Sweetcorn 80g
- Red pepper 1
- Courgette 1
- Broccoli 270g
- Spring onion 3
- Mixed peppers 135g
- Sweet potato 330g
Dairy & Eggs
- Coconut milk 290ml
- Coconut milk light 290ml
- Tinned coconut milk light 250ml
Extras & Condiments
- Chia seeds 45g
- Mango chunks 145g
- Vanilla extract drop
- Cannellini beans tinned 290g
- Garlic 4 cloves
- Vegetable stock 290ml
- Basil
- Curry paste 45g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Hummus 110g
- Salsa 65g
- Coriander fresh
- Lime juice
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 55g
- Turmeric 0.75 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 250g
Your 7-Day Meal Plan
Monday
1500 kcal62g protein
Breakfast408 kcal · 13g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 408 kcal, 13g protein.
Recipe
- Add Chia seeds 45g, Coconut milk 290ml, Mango chunks 145g, Vanilla extract drop to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch466 kcal · 23g protein · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 466 kcal, 23g protein.
Recipe
- Prep the listed ingredients: Cannellini beans tinned 290g, Tinned tomatoes 575g, Onion 1, Garlic 4 cloves, Vegetable stock 290ml, Basil.
- 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.
Dinner626 kcal · 26g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 626 kcal, 26g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 575g, Baby spinach 220g, Coconut milk light 290ml, Tinned tomatoes 290g, Onion 1, Curry paste 45g, Brown rice 115g dry.
- 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
- Tinned chickpeas 575g
- Silken tofu 195g
- Red lentils 155g
- Green lentils tinned 270g
- Black beans tinned 260g
- Green lentils 135g
- Firm tofu 270g
Carbs & Grains
- Brown rice 115g dry
- Wholemeal pitta 1
- Wholewheat noodles 105g dry
Vegetables
- Tinned tomatoes 575g
- Onion 1
- Baby spinach 220g
- Edamame beans 130g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 270g
- Carrot 3
- Sweet potato mash 340g
- Sweetcorn 80g
- Red pepper 1
- Courgette 1
- Broccoli 270g
- Spring onion 3
- Mixed peppers 135g
- Sweet potato 330g
Dairy & Eggs
- Coconut milk 290ml
- Coconut milk light 290ml
- Tinned coconut milk light 250ml
Extras & Condiments
- Chia seeds 45g
- Mango chunks 145g
- Vanilla extract drop
- Cannellini beans tinned 290g
- Garlic 4 cloves
- Vegetable stock 290ml
- Basil
- Curry paste 45g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Hummus 110g
- Salsa 65g
- Coriander fresh
- Lime juice
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 55g
- Turmeric 0.75 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 250g
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?
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.