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 Lean Protein Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 64g of protein, built around Morrisons's Savers for roughly £30–40/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal64g protein211g carbs46g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1496 kcal per person63g protein · 237g carbs per person
Breakfast421 kcal · 10g protein · 50g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 421 kcal, 10g protein, 50g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch575 kcal · 29g protein · 90g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 575 kcal, 29g protein, 90g carbs.
Recipe
Ingredients
- 90g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner500 kcal · 24g protein · 97g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 500 kcal, 24g protein, 97g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- ¾ tsp cumin
- ¾ tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
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 47 items tickedSaved on this device
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Vegan Lean Protein 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
1496 kcal - 63g protein, 237g carbs, 38g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (421 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (575 kcal, 29g protein, 90g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (500 kcal, 24g protein, 97g carbs, 7g fat, 21g fibre per person)
Tuesday
1499 kcal - 67g protein, 182g carbs, 56g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (331 kcal, 8g protein, 40g carbs, 15g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (455 kcal, 23g protein, 70g carbs, 10g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (713 kcal, 36g protein, 72g carbs, 31g fat, 10g fibre per person)
Wednesday
1505 kcal - 57g protein, 224g carbs, 41g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (347 kcal, 8g protein, 41g carbs, 15g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (646 kcal, 30g protein, 118g carbs, 5g fat, 27g fibre per person)
Thursday
1499 kcal - 57g protein, 224g carbs, 40g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (361 kcal, 8g protein, 43g carbs, 16g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (514 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (624 kcal, 30g protein, 116g carbs, 3g fat, 16g fibre per person)
Friday
1501 kcal - 60g protein, 214g carbs, 47g fat, 36g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (315 kcal, 7g protein, 38g carbs, 14g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (432 kcal, 22g protein, 67g carbs, 9g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (754 kcal, 31g protein, 109g carbs, 24g fat, 19g fibre per person)
Saturday
1509 kcal - 77g protein, 199g carbs, 47g fat, 33g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (331 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (553 kcal, 28g protein, 85g carbs, 12g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (625 kcal, 40g protein, 67g carbs, 23g fat, 7g fibre per person)
Sunday
1501 kcal - 67g protein, 195g carbs, 53g fat, 31g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (331 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (546 kcal, 20g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (624 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
Weekly shopping list
Protein
- Green lentils 310g
- Tinned chickpeas 525g
- Firm tofu 470g
- Falafel 10
- Red lentils 90g
Carbs & Grains
- Quinoa 220g
- Brown rice 300g
- Wholemeal 3 pittas
- Rye bread 4 slices
- Rice noodles 70g
Vegetables
- Sweet potato 850g
- Baby spinach 280g
- Tinned tomatoes 3 x 400g tins (918g required)
- Spinach 90g
- mixed veg 140g
- Mixed leaves 95g
- Tomato 3
- Cucumber 1 (46g required)
- Onion 3
- Red pepper 1
- Avocado 1
- Cherry tomatoes 1 x 300g pack (170g required)
- Spring onion 5
- Broccoli 170g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1004ml required)
Fruit
- Mango chunks 300g
Herbs & Spices
- Cinnamon 2 tsp
- Cumin 1.75 tbsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garlic 3 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Chilli flakes, optional to taste x2
Condiments & Oils
- Tahini 65g
- Curry paste 45g
- Hummus 95g
- Tamari 1.75 tbsp
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans 290g
Extras
- Maple syrup 1.25 tbsp
- Lemon juice, optional to taste x4
- Lemon juice 1.75 tsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 17g
- Sesame seeds 1 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 64g 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 the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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.
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