Lidl Training Day Body Recomposition 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
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 363 kcal, 28g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Prepare the ingredients: Firm tofu 200g, Mixed peppers 100g, Turmeric 0.5 tsp, Cumin 0.5 tsp, Olive oil 1 tsp. Use about 1.25x 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.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 600 kcal, 53g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Prepare the ingredients: Cod fillet 180g, Sweet potato 200g, Olive oil 1 tsp, Paprika 1 tsp, Lemon 1. Use about 1.25x the listed amounts for this plan.
- 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.
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 475 kcal, 50g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Prepare the ingredients: Chicken breast 180g, Carrot 2, Celery 2 stalks, Onion 1, Chicken stock 700ml, Wholemeal roll 1. Use about 1.25x the listed amounts for this plan.
- 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.
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 362 kcal, 35g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 150g, Low-sugar granola 30g, Honey 1 tsp. Use about 1.25x the listed amounts for this plan.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Firm tofu 200g
- Cod fillet 180g
- Chicken breast 180g
- Red lentils 100g
- King prawns 150g
- Turkey sausages 4
- Smoked mackerel fillet 80g
- Eggs 2
- Silken tofu 150g
Carbs & Grains
- Wholemeal roll 1
- Low-sugar granola 30g
- New potatoes 250g
- Brown rice 80g dry
- Rice cakes 2
- Soba noodles 80g dry
Vegetables
- Mixed peppers 100g
- Sweet potato 200g
- Carrot 2
- Celery 2 stalks
- Onion 1
- Tinned tomatoes 400g
- Cucumber quarter grated
- Edamame beans 100g
- Cherry tomatoes 200g
- Broccoli 200g
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Butternut squash 400g
- Peanut butter 1 tbsp
- Butter 5g
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Honey 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Lean lamb shoulder 200g
- Cinnamon 1 tsp
- Mango half
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Green beans 150g
- Parsley
- Dill 1 tsp
- Banana 1
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Rye crackers 4
- Mustard 1 tsp
- Miso paste 1 tbsp
- Walnuts 25g
- Dried blueberries 20g
- Ginger 1 tsp
- Reduced-fat crème fraîche 80g
- Almonds 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.