Lidl Body Recomposition Meal Plan — 1,800 kcal
Free 7-day body recomposition meal plan for Lidl: ~1800 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 469 kcal, 29g protein. Portion adjusted to 1.3x to match the plan target.
Recipe
- Prepare the ingredients: Mushrooms 150g, Eggs 2, Sourdough bread 2 slices, Garlic 1 clove, Olive oil 1 tsp, Parsley pinch. Use about 1.3x the listed amounts for this plan.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 574 kcal, 47g protein. Portion adjusted to 1.3x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 180g, Brown rice 80g dry, Garlic 3 cloves, Lemon juice, Baby spinach 60g, Olive oil 1 tsp. Use about 1.3x the listed amounts for this plan.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 548 kcal, 21g protein. Portion adjusted to 1.3x to match the plan target.
Recipe
- Prep the listed ingredients: Tinned chickpeas 200g, Sweet potato 250g, Tinned tomatoes 400g, Spinach 100g, Cumin 1 tsp, Paprika 1 tsp. Use about 1.3x the listed amounts for this plan.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice. Ready in 8 min — 209 kcal, 23g protein. Portion adjusted to 1.3x to match the plan target.
Recipe
- Lay out the ingredients: King prawns 120g, Light mayo 15g, Lemon juice, Romaine lettuce leaves 4. Use about 1.3x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Eggs 2
- King prawns 180g
- Tinned chickpeas 200g
- Chicken breast 180g
- Quorn mince 200g
- Black beans tinned 200g
- Firm tofu 200g
- Mackerel fillet 180g
Carbs & Grains
- Sourdough bread 2 slices
- Brown rice 80g dry
- Wholemeal pasta 90g dry
- Oatcakes 3
- Rice cakes 3
- New potatoes 250g
Vegetables
- Mushrooms 150g
- Baby spinach 60g
- Sweet potato 250g
- Spinach 100g
- Romaine lettuce leaves 4
- Broccoli 200g
- Courgette 1
- Red pepper 1
- Avocado half
- Cherry tomatoes 8
- Onion 1
- Sweetcorn 60g
- Carrot 1
- Celery 2 stalks
- Spring onion 3
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Cottage cheese 150g
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Lemon juice
- Cumin 1 tsp
- Paprika 1 tsp
- Light mayo 15g
- Soy sauce 1 tbsp
- Lean sirloin steak 220g
- Frozen berries 60g
- Honey 1 tsp
- Mixed leaves 80g
- Rye crackers 4
- Salsa 50g
- Coriander fresh
- Lime juice
- Ras el hanout 2 tsp
- Smoked paprika 1 tsp
- Green pesto 25g
- Parmesan 10g
- Vegetable stock 600ml
- Curry paste 30g
- Mustard dressing 20g
- Watercress 40g
- Raisins 20g
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 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. 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.