Budget-focused muscle building. This 7-day plan targets 2,000 kcal/day and averages 133g of protein, built around Lidl's Simply / own-brand core range for an estimated £50–70/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
1993 kcal per person125g protein · 259g carbs per person
Breakfast446 kcal · 28g protein · 56g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
70g wholemeal flour
2 eggs
125ml semi-skimmed milk
80g low-fat yogurt
40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
Serve with low-fat yogurt and blueberries.
Lunch470 kcal · 19g protein · 89g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn.
Recipe
Ingredients
¾ of a standard tin of black beans, drained
70g brown rice (dry weight)
50g sweetcorn
40g salsa
coriander fresh, to taste
lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain black beans; rinse the pulses under cold water.
Arrange black beans, the cooked brown rice and sweetcorn in a bowl and finish with salsa, coriander fresh and lime juice, to taste.
Dinner551 kcal · 50g protein · 57g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta.
Recipe
Ingredients
150g chicken breast
150g mushrooms
70g 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.
Snack304 kcal · 7g protein · 34g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter.
Recipe
Ingredients
3 oat biscuits
¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion oat biscuits as needed.
Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack222 kcal · 21g protein · 23g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
75g turkey breast slices
25g light cream cheese
3¼ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Lay the turkey breast slices flat and spread each one with light cream cheese.
Put a cucumber slice at one end of each and roll up tightly.
Eat straight away, or pack into a lidded container and keep chilled.
Estimated cost: £50–70/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
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion five lunches of Black Bean Burrito Bowl.
Batch cook Chicken and Mushroom Wholemeal Pasta and Chicken and Vegetable Broth with Bread as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Oat Biscuits with Peanut Butter, Turkey Breast and Cream Cheese Roll-Up, Pea Protein Green Smoothie, Tuna on Rye Crackers, Hard-Boiled Eggs, Mini Protein Overnight Oats, Skyr High-Protein Yogurt, Lean Beef Jerky, Pumpkin Seeds with Dark Chocolate Chips, and Tzatziki with Vegetable Dippers.
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 budget bodybuilding plan cost per week?
This plan is designed for Lidl and is estimated at £50–70 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 133g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget bodybuilding plan?
Plenty of budget bodybuilding plans share the same 2,000 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 budget bodybuilding 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 2,000 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.
