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 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 96g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/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.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal96g protein244g carbs47g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person104g protein · 242g carbs per person
Breakfast404 kcal · 12g protein · 64g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 404 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g 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.
Lunch429 kcal · 27g protein · 71g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 429 kcal, 27g protein, 71g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 425ml 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.
Dinner580 kcal · 52g protein · 61g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 580 kcal, 52g protein, 61g carbs.
Recipe
Ingredients
- 150g chicken breast
- 175g mushrooms
- 80g wholemeal pasta (dry weight)
- 40g low-fat crème fraîche
- 2 garlic cloves
- ¾ 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.
Snack389 kcal · 13g protein · 46g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 389 kcal, 13g protein, 46g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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: No-Bake Peanut Butter Oat Protein Balls.
- 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.
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 macros and the weekly shopping list.
7-day meal plan
Monday
1802 kcal - 104g protein, 242g carbs, 42g fat, 43g fibre- Breakfast: Oat Porridge with Berries (404 kcal, 12g protein, 64g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (429 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (580 kcal, 52g protein, 61g carbs, 13g fat, 10g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 7g fibre per person)
Tuesday
1799 kcal - 79g protein, 291g carbs, 36g fat, 57g fibre- Breakfast: Oat Porridge with Berries (421 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (507 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Wednesday
1802 kcal - 104g protein, 242g carbs, 42g fat, 43g fibre- Breakfast: Oat Porridge with Berries (404 kcal, 12g protein, 64g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (429 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (580 kcal, 52g protein, 61g carbs, 13g fat, 10g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 7g fibre per person)
Thursday
1799 kcal - 79g protein, 291g carbs, 36g fat, 57g fibre- Breakfast: Oat Porridge with Berries (421 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (507 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Friday
1802 kcal - 104g protein, 242g carbs, 42g fat, 43g fibre- Breakfast: Oat Porridge with Berries (404 kcal, 12g protein, 64g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (429 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (580 kcal, 52g protein, 61g carbs, 13g fat, 10g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 7g fibre per person)
Saturday
1801 kcal - 91g protein, 211g carbs, 67g fat, 33g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (453 kcal, 38g protein, 40g carbs, 17g fat, 10g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (617 kcal, 31g protein, 77g carbs, 20g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (207 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
Sunday
1798 kcal - 114g protein, 188g carbs, 65g fat, 40g fibre- Breakfast: Peanut Butter Overnight Oats (484 kcal, 15g protein, 71g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (412 kcal, 35g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (716 kcal, 56g protein, 71g carbs, 21g fat, 17g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (186 kcal, 8g protein, 10g carbs, 14g fat, 2g fibre per person)
Weekly shopping list
Protein
- Green lentils 440g
- Chicken breast 460g
- Tinned chickpeas 360g
- Pork tenderloin 300g
- Eggs 3
- Red lentils 80g
Carbs & Grains
- Rolled oats 700g
- Wholemeal pasta 240g
- Brown rice 80g
Vegetables
- Courgette 5
- Red pepper 5
- Onion 5
- Mushrooms 525g
- Sweet potato 625g
- Tinned tomatoes 3 x 400g tins (1019g required)
- Spinach 180g
- Parsnip 170g
- Carrot 170g
- mixed veg 180g
- Spring onion 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1626ml required)
- Low-fat crème fraîche 130g
Fruit
- mixed berries 350g
- Banana 2
- Raisins 17g
Herbs & Spices
- Cumin 2.5 tbsp
- Garlic 8 cloves
- Thyme 2.75 tsp
- Paprika 2 tsp
- Mixed herbs 1.75 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2157ml required)
- Peanut butter 160g
- Honey 4.5 tbsp
- Olive oil 1.75 tbsp
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Extras
- Chia seeds 30g
- Mixed nuts 30g
- Lean lamb shoulder 160g
- Pumpkin seeds 23g
- Dark chocolate chips 12g
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
- 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 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 96g 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.
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