Lidl Anti-Inflammatory Meal Plan — 1,800 kcal
Free 7-day anti-inflammatory meal plan for Lidl. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Ricotta Toast with Berries
Made with ricotta cheese, wholemeal bread, frozen berries. Ready in 5 min — 330 kcal, 18g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli. Ready in 20 min — 510 kcal, 46g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Chicken breast 180g
- Eggs 2 soft-boiled
- Firm tofu 180g
- Lean lamb mince 200g
- Salmon fillet 150g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 80g dry
- Wholewheat noodles 90g dry
- Brown rice 80g dry
- Rice noodles 80g dry
- Low-sugar granola 30g
Vegetables
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Broccoli 150g
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 400g
- Onion 1
- Peas 80g
- Courgette 1
- Baby spinach 60g
- Tomato 1
- Carrot 2
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Ricotta cheese 100g
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Coconut milk light 200ml
- Low-fat Greek yogurt 200g
- Halloumi 100g
Extras & Condiments
- Frozen berries 80g
- Honey 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 2 cloves
- Dark chocolate 70% 30g
- Almonds 20g
- Mixed leaves 60g
- Tahini dressing 20g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Apple 1
- Cauliflower 300g
- Garam masala 2 tsp
- Olive oil 1 tsp
- Curry paste 30g
- Dried cranberries 20g
- Quinoa 80g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Falafel 4 baked
- Hummus 40g
- Balsamic glaze 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this anti-inflammatory plan cost per week?
This plan is designed for Lidl 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.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.