Lidl Batch Cook Body Recomposition Plan — 1,800 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 1,800 kcal/day and averages 108g of protein, built around Lidl's Simply / own-brand core range for an estimated £40–65/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person123g protein · 250g carbs per person
Breakfast451 kcal · 14g protein · 72g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries.
Recipe
Ingredients
80g rolled oats
275ml oat milk
80g frozen mixed berries
Allergens in this meal: Cereals containing gluten. 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 frozen mixed berries.
Lunch500 kcal · 31g protein · 83g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper.
Recipe
Ingredients
100g green lentils
1 courgette
1 red pepper
1 onion
475ml 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.
Dinner642 kcal · 58g protein · 67g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta.
Recipe
Ingredients
175g chicken breast
200g mushrooms
90g wholemeal pasta (dry weight)
50g low-fat crème fraîche
2 garlic cloves
1 tsp thyme
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta 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. Add mushrooms and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in low-fat crème fraîche and thyme, and heat through before serving.
Snack206 kcal · 20g protein · 28g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
¾ of a standard tin of tuna, drained
4 rye crackers
1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Estimated cost: £40–65/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Oat Porridge with Berries for quick breakfasts.
Cook and portion five lunches of Lentil and Roasted Vegetable Soup.
Batch cook Chicken and Mushroom Wholemeal Pasta and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Tuna on Rye Crackers, Skyr High-Protein Yogurt, Banana and Peanut Butter on Rice Cakes, Apple and Peanut Butter, and Protein Yogurt with Low-Sugar Granola.
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.
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 body recomposition plan cost per week?
This plan is designed for Lidl and is estimated at £40–65 per week for one person at typical UK prices, 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 108g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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.
