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 Vegan Omega-3 Weekly Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning built on plants, pulses and whole foods. This 7-day plan targets 1,800 kcal/day and averages 83g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal83g protein263g carbs47g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person75g protein · 273g carbs per person
Breakfast485 kcal · 15g protein · 75g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 485 kcal, 15g protein, 75g carbs.
Recipe
Ingredients
- 60g rolled oats
- 225ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat 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 banana and peanut butter.
Lunch374 kcal · 23g protein · 62g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 374 kcal, 23g protein, 62g carbs.
Recipe
Ingredients
- 70g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 350ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner818 kcal · 34g protein · 118g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 818 kcal, 34g protein, 118g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack124 kcal · 3g protein · 18g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 124 kcal, 3g protein, 18g carbs.
Recipe
Ingredients
- 1 apple
- ¾ tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter 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
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
Lidl Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Vegan Omega-3 Weekly 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
1801 kcal - 75g protein, 273g carbs, 47g fat, 48g fibre- Breakfast: Banana and Peanut Butter Porridge (485 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (374 kcal, 23g protein, 62g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (818 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
- Snack: Apple and Peanut Butter (124 kcal, 3g protein, 18g carbs, 6g fat, 3g fibre per person)
Tuesday
1801 kcal - 78g protein, 304g carbs, 36g fat, 57g fibre- Breakfast: Banana and Peanut Butter Porridge (626 kcal, 19g protein, 97g carbs, 17g fat, 14g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (524 kcal, 25g protein, 102g carbs, 8g fat, 22g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Wednesday
1801 kcal - 74g protein, 294g carbs, 35g fat, 57g fibre- Breakfast: Banana and Peanut Butter Porridge (506 kcal, 15g protein, 77g carbs, 14g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (668 kcal, 31g protein, 122g carbs, 5g fat, 28g fibre per person)
- Snack: Apple and Peanut Butter (129 kcal, 3g protein, 18g carbs, 6g fat, 3g fibre per person)
Thursday
1800 kcal - 78g protein, 238g carbs, 61g fat, 37g fibre- Breakfast: Banana and Peanut Butter Porridge (480 kcal, 14g protein, 74g carbs, 13g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (465 kcal, 24g protein, 72g carbs, 10g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (731 kcal, 37g protein, 74g carbs, 32g fat, 10g fibre per person)
- Snack: Apple and Peanut Butter (124 kcal, 3g protein, 18g carbs, 6g fat, 3g fibre per person)
Friday
1799 kcal - 82g protein, 247g carbs, 56g fat, 45g fibre- Breakfast: Banana and Peanut Butter Porridge (532 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (599 kcal, 33g protein, 63g carbs, 24g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (476 kcal, 25g protein, 93g carbs, 2g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (192 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Saturday
1802 kcal - 91g protein, 253g carbs, 46g fat, 39g fibre- Breakfast: Baked Beans on Wholemeal Toast (285 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (630 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (690 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (197 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Sunday
1803 kcal - 103g protein, 233g carbs, 51g fat, 42g fibre- Breakfast: Baked Beans on Wholemeal Toast (330 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (508 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (731 kcal, 46g protein, 79g carbs, 27g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (234 kcal, 9g protein, 13g carbs, 18g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 575g
- Tinned chickpeas 550g
- Firm tofu 650g
- Red lentils 100g
Carbs & Grains
- Rolled oats 350g
- Brown rice 370g
- Wholemeal bread 4 slices
- Rice noodles 80g
Vegetables
- Courgette 3
- Red pepper 4
- Onion 6
- Baby spinach 200g
- Tinned tomatoes 3 x 400g tins (973g required)
- Sweet potato 525g
- Spinach 95g
- mixed veg 390g
- Mushrooms 160g
- Carrot 2
- Sweet potato mash 200g
- Spring onion 3
Dairy & Eggs
- Oat milk 2 x 1L cartons (1161ml required)
- Coconut milk light 1 x 400ml tin (284ml required)
Fruit
- Banana 4
- Apple 4
Herbs & Spices
- Cumin 2 tbsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Peanut butter 120g
- Vegetable stock 3 cubes (makes 1500ml; 1459ml required)
- Curry paste 45g
- Tahini 65g
- Tamari 2 tbsp
Tins & Jars
- Mixed beans 300g
- Reduced-sugar baked beans 360g
Extras
- Lemon juice, optional to taste x4
- Sesame seeds 1.75 tsp
- Pumpkin seeds 80g
- Dark chocolate chips 40g
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
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.
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
- 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 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 83g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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 Lidl.
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