What this plan is for
A Lidl anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Batch Cook Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 119g of protein, built around Lidl's Simply / own-brand core range 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
SupermarketLidl
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal119g protein206g carbs53g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person107g protein · 203g carbs per person
Breakfast458 kcal · 14g protein · 68g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 458 kcal, 14g protein, 68g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch504 kcal · 36g protein · 54g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 504 kcal, 36g protein, 54g carbs.
Recipe
Ingredients
- 125g chicken breast
- 60g brown rice (dry weight)
- ¾ pepper
- ¾ tbsp olive oil
- 2 garlic cloves
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast pepper and garlic at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Dinner679 kcal · 53g protein · 68g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes. Ready in 50 min — 679 kcal, 53g protein, 68g carbs.
Recipe
Ingredients
- 150g lean lamb shoulder
- 70g red lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 2 garlic cloves
- ¾ tsp cinnamon
- ¾ tsp cumin
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
- Stir in cinnamon and cumin, then add red lentils with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack159 kcal · 4g protein · 13g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 159 kcal, 4g protein, 13g carbs.
Recipe
Ingredients
- 20g almonds
- 15g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Lidl. 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
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 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
Lidl 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 budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| 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 Peanut Butter Overnight Oats for quick breakfasts.
- Cook and portion five lunches of Grilled Chicken, Brown Rice and Roasted Peppers.
- Batch cook Slow-Cooked Lamb and Red Lentil Stew and Smoked Haddock and Potato Bake as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Almonds and Dried Cranberries.
- 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
Lidl Batch Cook Anti-Inflammatory Plan — 1,800 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
1800 kcal - 107g protein, 203g carbs, 58g fat, 32g fibre- Breakfast: Peanut Butter Overnight Oats (458 kcal, 14g protein, 68g carbs, 13g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (504 kcal, 36g protein, 54g carbs, 15g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (679 kcal, 53g protein, 68g carbs, 20g fat, 16g fibre per person)
- Snack: Almonds and Dried Cranberries (159 kcal, 4g protein, 13g carbs, 10g fat, 2g fibre per person)
Tuesday
1799 kcal - 114g protein, 214g carbs, 51g fat, 25g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (584 kcal, 41g protein, 63g carbs, 17g fat, 4g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (519 kcal, 53g protein, 60g carbs, 8g fat, 6g fibre per person)
- Snack: Almonds and Dried Cranberries (177 kcal, 4g protein, 15g carbs, 11g fat, 2g fibre per person)
Wednesday
1800 kcal - 107g protein, 203g carbs, 58g fat, 32g fibre- Breakfast: Peanut Butter Overnight Oats (458 kcal, 14g protein, 68g carbs, 13g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (504 kcal, 36g protein, 54g carbs, 15g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (679 kcal, 53g protein, 68g carbs, 20g fat, 16g fibre per person)
- Snack: Almonds and Dried Cranberries (159 kcal, 4g protein, 13g carbs, 10g fat, 2g fibre per person)
Thursday
1799 kcal - 114g protein, 214g carbs, 51g fat, 25g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (584 kcal, 41g protein, 63g carbs, 17g fat, 4g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (519 kcal, 53g protein, 60g carbs, 8g fat, 6g fibre per person)
- Snack: Almonds and Dried Cranberries (177 kcal, 4g protein, 15g carbs, 11g fat, 2g fibre per person)
Friday
1800 kcal - 107g protein, 203g carbs, 58g fat, 32g fibre- Breakfast: Peanut Butter Overnight Oats (458 kcal, 14g protein, 68g carbs, 13g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (504 kcal, 36g protein, 54g carbs, 15g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (679 kcal, 53g protein, 68g carbs, 20g fat, 16g fibre per person)
- Snack: Almonds and Dried Cranberries (159 kcal, 4g protein, 13g carbs, 10g fat, 2g fibre per person)
Saturday
1802 kcal - 150g protein, 182g carbs, 49g fat, 27g fibre- Breakfast: Kefir with Berries and Chia Seeds (233 kcal, 11g protein, 28g carbs, 9g fat, 8g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (657 kcal, 58g protein, 77g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (725 kcal, 65g protein, 76g carbs, 16g fat, 12g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Sunday
1801 kcal - 136g protein, 220g carbs, 43g fat, 36g fibre- Breakfast: Kefir with Berries and Chia Seeds (217 kcal, 10g protein, 26g carbs, 8g fat, 8g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (606 kcal, 54g protein, 71g carbs, 11g fat, 6g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (721 kcal, 55g protein, 99g carbs, 15g fat, 17g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (257 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Chicken breast 900g
- Red lentils 230g
- Tinned tuna in spring water 300g
- Eggs 3
- Lean stewing beef 200g
- Smoked salmon 60g
Carbs & Grains
- Rolled oats 320g
- Brown rice 480g
- White potatoes 430g
- Wholemeal pasta 100g
Vegetables
- Mixed peppers 600g
- Tinned tomatoes 4 x 400g tins (1282g required)
- Onion 5
- Edamame beans 170g
- Spring onion 5
- Mushrooms 220g
- Sweet potato 250g
- Carrot 2
Dairy & Eggs
- Oat milk 1 x 1L carton (788ml required)
- Semi-skimmed milk 1 x 1L carton (258ml required)
- Plain kefir 420ml
- Low-fat crème fraîche 55g
- Light cream cheese 30g
Fruit
- Banana 4
- mixed berries 210g
Herbs & Spices
- Garlic 20 cloves
- Cinnamon 2.25 tsp
- Cumin 2.25 tsp
- Parsley, optional to taste x2
- Thyme 1.25 tsp
Condiments & Oils
- Peanut butter 65g
- Olive oil 4 tbsp
- Honey 2.25 tsp
- Soy sauce 2.25 tbsp
- Sesame oil 2.25 tsp
- Beef stock 300ml
Extras
- Chia seeds 55g
- Lean lamb shoulder 450g
- Almonds 100g
- Dried cranberries 80g
- Smoked haddock fillet 310g
- Reduced-fat cheddar 55g
- Rye 3 crackers
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
- Strong bakery and fresh produce for the price point.
- Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
- Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
Worth knowing before you shop
- Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
- Store-to-store availability varies more than at the big four.
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 Lidl's Simply / own-brand core range range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 119g 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 anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 1,800 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 anti-inflammatory 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 1,800 kcal/day, the Lidl 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 beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
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