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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 Recovery Weekly 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.
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Current selection: Lidl Recovery Weekly Body Recomposition Plan — 1,800 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
1800 kcal per person121g protein · 186g carbs per person
Breakfast205 kcal · 9g protein · 24g carbs · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 205 kcal, 9g protein, 24g carbs.
Recipe
- Add Plain kefir 185ml, Frozen mixed berries 95g, Chia seeds 1 tbsp, Honey 1 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch601 kcal · 40g protein · 58g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 601 kcal, 40g protein, 58g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 95g cooked, Halloumi 75g, Cucumber 55g, Pomegranate seeds 30g, Lemon dressing 15g.
- 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.
Dinner680 kcal · 56g protein · 73g carbs · 40 min
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 680 kcal, 56g protein, 73g carbs.
Recipe
- Prepare the ingredients: Chicken breast 205g, White potatoes 235g, Carrot 140g, Broccoli 140g, Olive oil 1 tbsp, Garlic 3 cloves.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack314 kcal · 16g protein · 31g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 314 kcal, 16g protein, 31g carbs.
Recipe
- Lay out the ingredients: Reduced-fat cheddar 35g, Oatcakes 4.
- 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
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.
Protein
- Green lentils 95g cooked
- Chicken breast 800g
- Tinned tuna in spring water 420g
- Tinned chickpeas 175g
- Eggs 6
- King prawns 300g
- Turkey mince lean 460g
- Chicken stock 1000ml
- Lean beef jerky 55g
- Red lentils 105g
Carbs & Grains
- White potatoes 235g
- Oatcakes 4
- Brown rice 360g dry
- Wholemeal roll 2
- Wholemeal pasta 80g dry
- Brown rice 80g cooked
- Oat biscuits 4
- Low-sugar granola 110g
Vegetables
- Cucumber 55g
- Carrot 140g
- Broccoli 330g
- Cucumber 1/2
- Red onion 3/4
- Courgette 1
- Red pepper 1
- Celery sticks 5
- Edamame beans 90g
- Spring onion 7
- Spinach 70g
- Cherry tomatoes 17
- Romaine lettuce leaves 11
- Carrot grated 70g
- Carrot 3
- Celery 3 stalks
- Onion 3
- Mixed peppers 4
- Tinned tomatoes 625g
- Peanut butter 1 tbsp
- Mixed leaves 85g
- Frozen mixed veg 185g
Dairy & Eggs
- Plain kefir 1125ml
- Halloumi 75g
- Almond butter 1.25 tbsp
- Reduced-fat feta 70g
- Parmesan 10g
- Skyr 400g
- Low-fat Greek yogurt 140g
Fruit
- Pomegranate seeds 30g
- Mango 1/2
Herbs & Spices
- Garlic 10 cloves
- Mixed herbs 1.25 tsp
- Chilli flakes pinch
- Coriander fresh
- Cinnamon 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Honey 7 tsp
- Lemon dressing 30g
- Olive oil 2.25 tbsp
- Soy sauce 4 tbsp
- Sesame oil 2.25 tsp
- Olive oil 2.25 tsp
- Light mayo 15g
- Hoisin sauce 30g
- Green pesto 25g
Extras
- Frozen mixed berries 575g
- Chia seeds 6 tbsp
- Reduced-fat cheddar 35g
- Lean sirloin steak 250g
- Lemon juice
- Sesame seeds 1.5 tsp
- Frozen berries 160g
- Lime juice
- Lean lamb shoulder 215g
- Rye crackers 4
- Lemon juice 1 tsp
SupermarketLidl
Cooking for1 person
Cook amount1 portions
Calorie target~1800 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets
Estimated Daily Macros Per Person
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 Recovery Weekly 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
1800 kcal - 121g protein, 186g carbs, 63g fat, 35g fibre- Breakfast: Kefir with Berries and Chia Seeds (205 kcal, 9g protein, 24g carbs, 7g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (601 kcal, 40g protein, 58g carbs, 20g fat, 11g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (680 kcal, 56g protein, 73g carbs, 19g fat, 12g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (314 kcal, 16g protein, 31g carbs, 17g fat, 5g fibre per person)
Tuesday
1800 kcal - 144g protein, 174g carbs, 60g fat, 29g fibre- Breakfast: Kefir with Berries and Chia Seeds (254 kcal, 12g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Chickpea and Tuna Salad (466 kcal, 59g protein, 42g carbs, 7g fat, 10g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (955 kcal, 68g protein, 96g carbs, 34g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (125 kcal, 5g protein, 6g carbs, 10g fat, 3g fibre per person)
Wednesday
1800 kcal - 144g protein, 160g carbs, 65g fat, 26g fibre- Breakfast: Kefir with Berries and Chia Seeds (250 kcal, 11g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (699 kcal, 62g protein, 82g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (698 kcal, 46g protein, 46g carbs, 37g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (153 kcal, 25g protein, 2g carbs, 6g fat, 1g fibre per person)
Thursday
1800 kcal - 166g protein, 172g carbs, 43g fat, 32g fibre- Breakfast: Kefir with Berries and Chia Seeds (313 kcal, 14g protein, 37g carbs, 11g fat, 11g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (495 kcal, 59g protein, 26g carbs, 16g fat, 6g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (758 kcal, 74g protein, 89g carbs, 10g fat, 14g fibre per person)
- Snack: Lean Beef Jerky (234 kcal, 19g protein, 20g carbs, 6g fat, 1g fibre per person)
Friday
1800 kcal - 120g protein, 194g carbs, 56g fat, 37g fibre- Breakfast: Kefir with Berries and Chia Seeds (215 kcal, 10g protein, 26g carbs, 8g fat, 8g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (620 kcal, 51g protein, 57g carbs, 18g fat, 9g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (596 kcal, 51g protein, 70g carbs, 11g fat, 17g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (369 kcal, 8g protein, 41g carbs, 19g fat, 3g fibre per person)
Saturday
1800 kcal - 163g protein, 195g carbs, 38g fat, 38g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (352 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (218 kcal, 31g protein, 21g carbs, 2g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (983 kcal, 77g protein, 98g carbs, 29g fat, 23g fibre per person)
- Snack: Tuna on Rye Crackers (247 kcal, 26g protein, 32g carbs, 1g fat, 6g fibre per person)
Sunday
1800 kcal - 126g protein, 220g carbs, 44g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (305 kcal, 25g protein, 38g carbs, 6g fat, 6g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (586 kcal, 50g protein, 72g carbs, 10g fat, 7g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (670 kcal, 33g protein, 82g carbs, 21g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (239 kcal, 18g protein, 28g carbs, 7g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 95g cooked
- Chicken breast 800g
- Tinned tuna in spring water 420g
- Tinned chickpeas 175g
- Eggs 6
- King prawns 300g
- Turkey mince lean 460g
- Chicken stock 1000ml
- Lean beef jerky 55g
- Red lentils 105g
Carbs & Grains
- White potatoes 235g
- Oatcakes 4
- Brown rice 360g dry
- Wholemeal roll 2
- Wholemeal pasta 80g dry
- Brown rice 80g cooked
- Oat biscuits 4
- Low-sugar granola 110g
Vegetables
- Cucumber 55g
- Carrot 140g
- Broccoli 330g
- Cucumber 1/2
- Red onion 3/4
- Courgette 1
- Red pepper 1
- Celery sticks 5
- Edamame beans 90g
- Spring onion 7
- Spinach 70g
- Cherry tomatoes 17
- Romaine lettuce leaves 11
- Carrot grated 70g
- Carrot 3
- Celery 3 stalks
- Onion 3
- Mixed peppers 4
- Tinned tomatoes 625g
- Peanut butter 1 tbsp
- Mixed leaves 85g
- Frozen mixed veg 185g
Dairy & Eggs
- Plain kefir 1125ml
- Halloumi 75g
- Almond butter 1.25 tbsp
- Reduced-fat feta 70g
- Parmesan 10g
- Skyr 400g
- Low-fat Greek yogurt 140g
Fruit
- Pomegranate seeds 30g
- Mango 1/2
Herbs & Spices
- Garlic 10 cloves
- Mixed herbs 1.25 tsp
- Chilli flakes pinch
- Coriander fresh
- Cinnamon 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Honey 7 tsp
- Lemon dressing 30g
- Olive oil 2.25 tbsp
- Soy sauce 4 tbsp
- Sesame oil 2.25 tsp
- Olive oil 2.25 tsp
- Light mayo 15g
- Hoisin sauce 30g
- Green pesto 25g
Extras
- Frozen mixed berries 575g
- Chia seeds 6 tbsp
- Reduced-fat cheddar 35g
- Lean sirloin steak 250g
- Lemon juice
- Sesame seeds 1.5 tsp
- Frozen berries 160g
- Lime juice
- Lean lamb shoulder 215g
- Rye crackers 4
- Lemon juice 1 tsp
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?
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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