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 3,000 Calorie Budget Bodybuilding Plan — 3,000 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: ~3000 kcal/dayBudget: £30–40Diet: All diets
Snack: Low-Fat Greek Yogurt with Berries (290 kcal, 26g protein)
Snack: Cottage Cheese with Cucumber (210 kcal, 29g protein)
Weekly shopping list
Protein
Eggs 3
Chicken breast 260g
Red lentils 145g
Beef tomato 1
King prawns 260g
Cod fillet 340g
Smoked salmon 135g
Black beans tinned 360g
Turkey sausages 6
Tinned sardines in spring water 145g
Carbs & Grains
Wholemeal bread 3 slices
Brown rice 115g dry
Oat biscuits 6
New potatoes 430g
Wholemeal roll 2
Rolled oats 90g
Wholemeal pasta 120g dry
Wholemeal pitta 2
Rye bread 3 slices
Wholewheat noodles 145g dry
Vegetables
Black pepper pinch
Broccoli 290g
Tinned tomatoes 575g
Onion 1
Avocado 3/4
Cherry tomatoes 14
Cucumber 2
Pea protein powder 50g
Spinach 50g
Sweetcorn 105g
Celery sticks 7
Celery 3 stalks
Courgette 2 roasted
Red pepper 2 roasted
Baby spinach 45g
Carrot 2
Sweet potato 320g
Cucumber 3/4
Dairy & Eggs
Butter 7g
Peanut butter 1.5 tbsp
Light mozzarella 145g
Oat milk 430ml
Light cream cheese 50g
Butternut squash 725g
Almond butter 1.75 tbsp
Skyr 270g
Low-fat Greek yogurt 225g
Cottage cheese 320g
Extras & Condiments
Garlic 3 cloves
Soy sauce 1.5 tbsp
Olive oil 1.5 tsp
Lean lamb shoulder 290g
Cinnamon 1.5 tsp
Cumin 1.5 tsp
Mixed nuts 45g
Raisins 30g
Basil leaves
Balsamic glaze 1.5 tsp
Mixed leaves 135g
Lemon dressing 25g
Green beans 260g
Lemon 2
Parsley
Banana 3/4
Rye crackers 5
Salsa 90g
Coriander fresh
Lime juice
Vegetable stock 1250ml
Honey 1.75 tbsp
Chia seeds 1.75 tsp
Green pesto 40g
Parmesan 15g
Paprika 1.5 tsp
Frozen mixed berries 120g
Apple 2
Walnuts 30g
Mixed herbs 1.5 tsp
Basil fresh
Chilli flakes pinch
Dark chocolate 70% 50g
Almonds 30g
Turmeric 0.75 tsp
Reduced-fat crème fraîche 120g
Reduced-fat cheddar 45g
Sesame oil 1.5 tsp
Your 7-Day Meal Plan
Monday
3000 kcal206g protein
Breakfast445 kcal · 26g protein · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 445 kcal, 26g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Eggs 3, Wholemeal bread 3 slices, Butter 7g, Black pepper pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch732 kcal · 69g protein · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 732 kcal, 69g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 260g, Broccoli 290g, Brown rice 115g dry, Garlic 3 cloves, Soy sauce 1.5 tbsp, Olive oil 1.5 tsp.
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.
Dinner804 kcal · 66g protein · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes. Ready in 50 min — 804 kcal, 66g protein.
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 budget bodybuilding 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 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 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.
