Lidl 3,500 Calorie Budget Bodybuilding Plan — 3,500 kcal

Free printable UK budget bodybuilding meal plan for Lidl: 7 days at ~3,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~3500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 3,500 Calorie Budget Bodybuilding Plan — 3,500 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: ~3500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3500 kcal - 269g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (657 kcal, 59g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (789 kcal, 69g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (690 kcal, 59g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (345 kcal, 30g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (296 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (394 kcal, 13g protein)
  • Snack: Roasted Spiced Chickpeas (329 kcal, 16g protein)

Tuesday

3500 kcal - 266g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (729 kcal, 66g protein)
  • Lunch: Cannellini Bean and Tomato Soup (583 kcal, 29g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (820 kcal, 36g protein)
  • Snack: Rice Cakes with Cottage Cheese (310 kcal, 26g protein)
  • Snack: Tuna on Rye Crackers (347 kcal, 40g protein)
  • Snack: Smoked Salmon on Cucumber Slices (328 kcal, 36g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (383 kcal, 33g protein)

Wednesday

3500 kcal - 254g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (651 kcal, 59g protein)
  • Lunch: Tiger Prawn and Mango Salad (553 kcal, 46g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (846 kcal, 81g protein)
  • Snack: Mixed Nuts and Dried Fruit (456 kcal, 13g protein)
  • Snack: Roasted Spiced Chickpeas (326 kcal, 16g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (391 kcal, 16g protein)
  • Snack: Rice Cakes with Cottage Cheese (277 kcal, 23g protein)

Thursday

3500 kcal - 255g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (617 kcal, 56g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (802 kcal, 69g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (724 kcal, 28g protein)
  • Snack: Pea Protein Green Smoothie (324 kcal, 37g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (324 kcal, 28g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (277 kcal, 25g protein)
  • Snack: Mixed Nuts and Dried Fruit (432 kcal, 12g protein)

Friday

3500 kcal - 273g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (645 kcal, 58g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (887 kcal, 71g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (742 kcal, 42g protein)
  • Snack: Almond Butter with Celery Sticks (258 kcal, 8g protein)
  • Snack: Rice Cakes with Cottage Cheese (274 kcal, 23g protein)
  • Snack: Sardines on Rye Crackers (355 kcal, 32g protein)
  • Snack: Pea Protein Green Smoothie (339 kcal, 39g protein)

Saturday

3500 kcal - 188g protein
  • Breakfast: Banana and Oat Smoothie (498 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (674 kcal, 45g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (931 kcal, 67g protein)
  • Snack: Oat Biscuits with Peanut Butter (385 kcal, 13g protein)
  • Snack: Mixed Nuts and Dried Fruit (450 kcal, 13g protein)
  • Snack: Light Mozzarella and Tomato (305 kcal, 26g protein)
  • Snack: Almond Butter with Celery Sticks (257 kcal, 8g protein)

Sunday

3500 kcal - 246g protein
  • Breakfast: Banana and Oat Smoothie (537 kcal, 17g protein)
  • Lunch: Edamame and Soba Noodle Salad (728 kcal, 38g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (797 kcal, 69g protein)
  • Snack: Smoked Salmon on Cucumber Slices (312 kcal, 35g protein)
  • Snack: Pea Protein Green Smoothie (364 kcal, 42g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (346 kcal, 31g protein)
  • Snack: Oat Biscuits with Peanut Butter (416 kcal, 14g protein)

Weekly shopping list

Protein

  • Smoked mackerel fillet 130g
  • Eggs 3
  • Cod fillet 300g
  • Tinned chickpeas 330g
  • Red lentils 220g
  • Tinned tuna in spring water 145g
  • Smoked salmon 145g
  • King prawns 245g
  • Chicken thighs 360g
  • Green lentils 165g
  • Chicken breast 280g
  • Lean beef strips 290g
  • Firm tofu 320g
  • Tinned sardines in spring water 145g
  • Silken tofu 240g
  • Salmon fillet 290g
  • Beef tomato 2
  • Turkey mince lean 350g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 2
  • Oatcakes 5
  • Oat biscuits 7
  • Brown rice 145g dry
  • Rice cakes 5
  • Rolled oats 80g
  • Soba noodles 140g dry
  • Brown rice 140g cooked

Vegetables

  • Sweet potato 330g
  • Spinach 100g
  • Cherry tomatoes 13
  • Tinned tomatoes 725g
  • Onion 2
  • Cucumber 2
  • Red onion half
  • Mixed peppers 230g
  • Mushrooms 310g
  • Frozen peas 155g
  • Pea protein powder 45g
  • Broccoli 320g
  • Spring onion 3
  • Celery sticks 6
  • Edamame beans 160g
  • Cucumber 3/4
  • Red pepper 2

Dairy & Eggs

  • Butter 8g
  • Light cream cheese 35g
  • Low-fat Greek yogurt 245g
  • Peanut butter 1.75 tbsp
  • Cottage cheese 180g
  • Oat milk 390ml
  • Almond butter 1.5 tbsp
  • Light mozzarella 160g

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Olive oil 1.75 tsp
  • Paprika 1.75 tsp
  • Lemon 2
  • Reduced-fat feta 100g
  • Mixed herbs 1.75 tsp
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Cannellini beans tinned 360g
  • Garlic 5 cloves
  • Vegetable stock 360ml
  • Basil
  • Ginger 1.75 tsp
  • Garam masala 3.75 tsp
  • Rye crackers 7
  • Mango 3/4
  • Mixed leaves 130g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed nuts 50g
  • Raisins 35g
  • Chia seeds 1.75 tsp
  • Parmesan 30g
  • Banana 3/4
  • Frozen mixed berries 125g
  • Frozen stir-fry veg 240g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.5 tsp
  • Banana 2
  • Miso paste 1.5 tbsp
  • Dill 1.5 tsp
  • Basil leaves
  • Balsamic glaze 1.5 tsp

Your 7-Day Meal Plan

Monday

3500 kcal269g protein
Breakfast657 kcal · 59g protein · 10 min

Smoked Mackerel Scrambled Eggs on Toast

Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 657 kcal, 59g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Smoked mackerel fillet 130g, Eggs 3, Wholemeal bread 3 slices, Butter 8g, Lemon juice 1.75 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch789 kcal · 69g protein · 25 min

Baked Cod with Sweet Potato Wedges

Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 789 kcal, 69g protein.

Recipe
  1. Prepare the ingredients: Cod fillet 300g, Sweet potato 330g, Olive oil 1.75 tsp, Paprika 1.75 tsp, Lemon 2.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner690 kcal · 59g protein · 12 min

Three-Egg Omelette with Feta and Vegetables

Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 690 kcal, 59g protein.

Recipe
  1. Prepare the ingredients: Eggs 5, Reduced-fat feta 100g, Spinach 100g, Cherry tomatoes 13, Olive oil 1.75 tsp, Mixed herbs 1.75 tsp, Wholemeal roll 2.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack345 kcal · 30g protein · 5 min

Smoked Mackerel Pâté on Oatcakes

Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 345 kcal, 30g protein.

Recipe
  1. Lay out the ingredients: Smoked mackerel fillet 130g, Light cream cheese 35g, Lemon juice 1.75 tsp, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack296 kcal · 23g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 296 kcal, 23g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 245g, Frozen berries 100g, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack394 kcal · 13g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 394 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 7, Peanut butter 1.75 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack329 kcal · 16g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 329 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 330g, Smoked paprika 1.75 tsp, Cumin 0.75 tsp, Olive oil 1.75 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Lidl.

Protein

  • Smoked mackerel fillet 130g
  • Eggs 3
  • Cod fillet 300g
  • Tinned chickpeas 330g
  • Red lentils 220g
  • Tinned tuna in spring water 145g
  • Smoked salmon 145g
  • King prawns 245g
  • Chicken thighs 360g
  • Green lentils 165g
  • Chicken breast 280g
  • Lean beef strips 290g
  • Firm tofu 320g
  • Tinned sardines in spring water 145g
  • Silken tofu 240g
  • Salmon fillet 290g
  • Beef tomato 2
  • Turkey mince lean 350g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 2
  • Oatcakes 5
  • Oat biscuits 7
  • Brown rice 145g dry
  • Rice cakes 5
  • Rolled oats 80g
  • Soba noodles 140g dry
  • Brown rice 140g cooked

Vegetables

  • Sweet potato 330g
  • Spinach 100g
  • Cherry tomatoes 13
  • Tinned tomatoes 725g
  • Onion 2
  • Cucumber 2
  • Red onion half
  • Mixed peppers 230g
  • Mushrooms 310g
  • Frozen peas 155g
  • Pea protein powder 45g
  • Broccoli 320g
  • Spring onion 3
  • Celery sticks 6
  • Edamame beans 160g
  • Cucumber 3/4
  • Red pepper 2

Dairy & Eggs

  • Butter 8g
  • Light cream cheese 35g
  • Low-fat Greek yogurt 245g
  • Peanut butter 1.75 tbsp
  • Cottage cheese 180g
  • Oat milk 390ml
  • Almond butter 1.5 tbsp
  • Light mozzarella 160g

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Olive oil 1.75 tsp
  • Paprika 1.75 tsp
  • Lemon 2
  • Reduced-fat feta 100g
  • Mixed herbs 1.75 tsp
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Cannellini beans tinned 360g
  • Garlic 5 cloves
  • Vegetable stock 360ml
  • Basil
  • Ginger 1.75 tsp
  • Garam masala 3.75 tsp
  • Rye crackers 7
  • Mango 3/4
  • Mixed leaves 130g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed nuts 50g
  • Raisins 35g
  • Chia seeds 1.75 tsp
  • Parmesan 30g
  • Banana 3/4
  • Frozen mixed berries 125g
  • Frozen stir-fry veg 240g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.5 tsp
  • Banana 2
  • Miso paste 1.5 tbsp
  • Dill 1.5 tsp
  • Basil leaves
  • Balsamic glaze 1.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 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.

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