Lidl Batch Cook Body Recomposition Plan — 1,800 kcal

Free printable UK body recomposition meal plan for Lidl: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Lidl Batch Cook Body Recomposition Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: LidlCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 116g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (456 kcal, 34g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (456 kcal, 17g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (648 kcal, 53g protein)
  • Snack: Roasted Spiced Chickpeas (240 kcal, 12g protein)

Tuesday

1800 kcal - 144g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (410 kcal, 30g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (539 kcal, 43g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (625 kcal, 52g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (226 kcal, 19g protein)

Wednesday

1800 kcal - 149g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (485 kcal, 36g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (485 kcal, 46g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (613 kcal, 49g protein)
  • Snack: Rice Cakes with Cottage Cheese (217 kcal, 18g protein)

Thursday

1800 kcal - 110g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (409 kcal, 30g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (485 kcal, 19g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (604 kcal, 52g protein)
  • Snack: Mixed Nuts and Dried Fruit (302 kcal, 9g protein)

Friday

1800 kcal - 156g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (441 kcal, 33g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (534 kcal, 37g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (581 kcal, 58g protein)
  • Snack: Pea Protein Green Smoothie (244 kcal, 28g protein)

Saturday

1800 kcal - 104g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (463 kcal, 15g protein)
  • Lunch: Green Lentil and Halloumi Bowl (612 kcal, 38g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (525 kcal, 45g protein)
  • Snack: Almond Butter with Celery Sticks (200 kcal, 6g protein)

Sunday

1800 kcal - 94g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (435 kcal, 14g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (553 kcal, 47g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (530 kcal, 24g protein)
  • Snack: Oat Biscuits with Peanut Butter (282 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Lean stewing beef 240g
  • Beef stock 360ml
  • Tinned chickpeas 240g
  • Lean beef strips 170g
  • Turkey mince lean 215g
  • Smoked mackerel fillet 85g
  • Lean beef mince 230g
  • King prawns 260g
  • Chicken breast 195g
  • Tinned sardines 140g
  • Tuna steak 230g
  • Green lentils 125g cooked
  • Tinned tuna in spring water 170g
  • Red lentils 140g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pitta 1
  • Wholemeal pasta 95g dry
  • Oatcakes 3
  • Brown rice 115g dry
  • Rice cakes 4
  • Rolled oats 75g
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Baby spinach 60g
  • Mushrooms 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Sweet potato 300g
  • Tinned tomatoes 480g
  • Onion 1
  • Carrot 2
  • Red onion half
  • Romaine lettuce leaves 5
  • Spring onion 3
  • Frozen peas 100g
  • Cherry tomatoes 12
  • Asparagus 175g
  • Pea protein powder 35g
  • Cucumber 75g
  • Celery sticks 5
  • Edamame beans 95g

Dairy & Eggs

  • Light cream cheese 20g
  • Cottage cheese 130g
  • Oat milk 290ml
  • Semi-skimmed milk 190ml
  • Low-fat natural yogurt 100g
  • Halloumi 100g
  • Almond butter 1.25 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Olive oil 1.25 tsp
  • Hummus 95g
  • Garlic 4 cloves
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed leaves 85g
  • Balsamic dressing 15g
  • Mixed herbs 1 tsp
  • Lemon juice 1 tsp
  • Soy sauce 1.25 tbsp
  • Ginger 1.25 tsp
  • Sesame oil 1.25 tsp
  • Curry powder 2.25 tsp
  • Low-fat crème fraîche 55g
  • Thyme 1 tsp
  • Mixed nuts 30g
  • Raisins 20g
  • Banana half
  • Apple 1 grated
  • Cinnamon 0.75 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Reduced-fat feta 75g
  • Garam masala 2.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal116g protein
Breakfast456 kcal · 34g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 456 kcal, 34g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Baby spinach 60g, Mushrooms 120g, Wholemeal bread 2 slices, Olive oil 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch456 kcal · 17g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 456 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Hummus 95g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 35g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner648 kcal · 53g protein · 45 min

Lean Beef and Sweet Potato Stew

Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 648 kcal, 53g protein.

Recipe
  1. Prep the listed ingredients: Lean stewing beef 240g, Sweet potato 300g, Tinned tomatoes 480g, Onion 1, Garlic 4 cloves, Carrot 2, Beef stock 360ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack240 kcal · 12g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 240 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 240g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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
  • Lean stewing beef 240g
  • Beef stock 360ml
  • Tinned chickpeas 240g
  • Lean beef strips 170g
  • Turkey mince lean 215g
  • Smoked mackerel fillet 85g
  • Lean beef mince 230g
  • King prawns 260g
  • Chicken breast 195g
  • Tinned sardines 140g
  • Tuna steak 230g
  • Green lentils 125g cooked
  • Tinned tuna in spring water 170g
  • Red lentils 140g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pitta 1
  • Wholemeal pasta 95g dry
  • Oatcakes 3
  • Brown rice 115g dry
  • Rice cakes 4
  • Rolled oats 75g
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Baby spinach 60g
  • Mushrooms 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Sweet potato 300g
  • Tinned tomatoes 480g
  • Onion 1
  • Carrot 2
  • Red onion half
  • Romaine lettuce leaves 5
  • Spring onion 3
  • Frozen peas 100g
  • Cherry tomatoes 12
  • Asparagus 175g
  • Pea protein powder 35g
  • Cucumber 75g
  • Celery sticks 5
  • Edamame beans 95g

Dairy & Eggs

  • Light cream cheese 20g
  • Cottage cheese 130g
  • Oat milk 290ml
  • Semi-skimmed milk 190ml
  • Low-fat natural yogurt 100g
  • Halloumi 100g
  • Almond butter 1.25 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Olive oil 1.25 tsp
  • Hummus 95g
  • Garlic 4 cloves
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed leaves 85g
  • Balsamic dressing 15g
  • Mixed herbs 1 tsp
  • Lemon juice 1 tsp
  • Soy sauce 1.25 tbsp
  • Ginger 1.25 tsp
  • Sesame oil 1.25 tsp
  • Curry powder 2.25 tsp
  • Low-fat crème fraîche 55g
  • Thyme 1 tsp
  • Mixed nuts 30g
  • Raisins 20g
  • Banana half
  • Apple 1 grated
  • Cinnamon 0.75 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Reduced-fat feta 75g
  • Garam masala 2.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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