What this plan is for
A Lidl body recomposition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Body Recomposition Meal Plan — 1,800 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 1,800 kcal/day and averages 127g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal127g protein218g carbs46g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person135g protein · 231g carbs per person
Breakfast197 kcal · 27g protein · 16g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 197 kcal, 27g protein, 16g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch566 kcal · 35g protein · 93g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 566 kcal, 35g protein, 93g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 550ml vegetable stock
- 1 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.
Dinner614 kcal · 64g protein · 75g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 614 kcal, 64g protein, 75g carbs.
Recipe
Ingredients
- 225g cod fillet
- 1 standard tin of chickpeas, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- parsley fresh, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the cod fillet with onion and garlic for 5-7 minutes.
- Stir in paprika and parsley fresh, to taste, then add chickpeas with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack421 kcal · 9g protein · 47g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 421 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 5 oat biscuits
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits 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
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Body Recomposition Meal 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
1798 kcal - 135g protein, 231g carbs, 36g fat, 50g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (566 kcal, 35g protein, 93g carbs, 4g fat, 20g fibre per person)
- Dinner: Cod and Chickpea Stew (614 kcal, 64g protein, 75g carbs, 9g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (421 kcal, 9g protein, 47g carbs, 22g fat, 4g fibre per person)
Tuesday
1798 kcal - 102g protein, 209g carbs, 63g fat, 36g fibre- Breakfast: Egg White Omelette with Peppers (149 kcal, 19g protein, 14g carbs, 1g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (536 kcal, 27g protein, 83g carbs, 11g fat, 16g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (842 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (271 kcal, 14g protein, 27g carbs, 14g fat, 4g fibre per person)
Wednesday
1812 kcal - 114g protein, 232g carbs, 43g fat, 47g fibre- Breakfast: Egg White Omelette with Peppers (173 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Black Bean Burrito Bowl (562 kcal, 23g protein, 106g carbs, 3g fat, 17g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (846 kcal, 62g protein, 93g carbs, 23g fat, 22g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (231 kcal, 6g protein, 18g carbs, 16g fat, 3g fibre per person)
Thursday
1800 kcal - 174g protein, 171g carbs, 43g fat, 28g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (471 kcal, 56g protein, 39g carbs, 10g fat, 11g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (846 kcal, 72g protein, 90g carbs, 22g fat, 6g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (286 kcal, 19g protein, 26g carbs, 10g fat, 5g fibre per person)
Friday
1796 kcal - 167g protein, 191g carbs, 39g fat, 21g fibre- Breakfast: Egg White Omelette with Peppers (210 kcal, 29g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (528 kcal, 54g protein, 46g carbs, 16g fat, 3g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (788 kcal, 77g protein, 93g carbs, 10g fat, 6g fibre per person)
- Snack: Banana and Almonds (270 kcal, 7g protein, 35g carbs, 12g fat, 6g fibre per person)
Saturday
1800 kcal - 102g protein, 262g carbs, 43g fat, 51g fibre- Breakfast: Oat Porridge with Berries (482 kcal, 15g protein, 77g carbs, 10g fat, 13g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (531 kcal, 45g protein, 47g carbs, 20g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (583 kcal, 28g protein, 113g carbs, 8g fat, 25g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (204 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Sunday
1797 kcal - 95g protein, 227g carbs, 57g fat, 32g fibre- Breakfast: Oat Porridge with Berries (399 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (384 kcal, 30g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Tofu Pad Thai (635 kcal, 40g protein, 68g carbs, 23g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (379 kcal, 13g protein, 45g carbs, 17g fat, 7g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.05kg
- Green lentils 200g
- Cod fillet 230g
- Tinned chickpeas 700g
- Firm tofu 340g
- Black beans 200g
- Turkey 4 sausages
- Red lentils 100g
- Chicken breast 180g
- King prawns 230g
- Eggs 3
- Smoked salmon 70g
- Chicken tikka 190g
- Tuna steak 250g
- Pork tenderloin 190g
Carbs & Grains
- Oat 5 biscuits
- Brown rice 360g
- Wholemeal 2 tortillas
- Wholemeal 1 pitta
- Rolled oats 190g
- Rice 3 cakes
- Rice noodles 70g
Vegetables
- Mixed peppers 525g
- Onion 6
- Courgette 2
- Red pepper 2
- Tinned tomatoes 4 x 400g tins (1244g required)
- Sweet potato 525g
- Baby spinach 50g
- mixed veg 170g
- Celery 2 stalks
- Mixed leaves 90g
- Cherry tomatoes 1 x 300g pack (268g required)
- Cucumber 1 (117g required)
- peas 90g
- Lettuce 50g
- Asparagus 190g
- Parsnip 110g
- Carrot 110g
- Spinach 110g
- Spring onion 3
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (162ml required)
- Light cream cheese 35g
- Mint yogurt sauce 40g
- Oat milk 1 x 1L carton (558ml required)
- Cottage cheese 280g
Fruit
- Raisins 19g
- Banana 2
- mixed berries 150g
Herbs & Spices
- Mixed herbs 2.5 tbsp
- Cumin 1 tbsp
- Garlic 4 cloves
- Paprika 1.25 tbsp
- Parsley, optional to taste
- Coriander, optional to taste
Condiments & Oils
- Olive oil spray, optional light coating x5
- Vegetable stock 2 cubes (makes 1L; 561ml required)
- Peanut butter 45g
- Tahini 16g
- Curry paste 24g
- Salsa 50g
- Lemon dressing 17g
- Soy sauce 3.5 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1.5 tbsp
- Tamari 1.75 tbsp
- Honey 2.75 tsp
Extras
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 35g
- Oatcakes 4
- Sweetcorn 60g
- Lime juice, optional to taste x2
- Mixed nuts 30g
- Rye 4 crackers
- Almonds 24g
- Beansprouts 85g
- Peanuts 17g
- Chia seeds 5g
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
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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 body recomposition 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 127g 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 body recomposition plan?
Plenty of body recomposition plans share the same 1,800 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
Can I print this body recomposition 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
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