Lidl Tinned & Frozen Weekly 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 difficultyMinimal (under 10 min/day)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
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 Tinned & Frozen Weekly 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 - 260g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (674 kcal, 32g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (883 kcal, 71g protein)
  • Dinner: Tofu Pad Thai (771 kcal, 42g protein)
  • Snack: Tuna on Rye Crackers (305 kcal, 35g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (241 kcal, 19g protein)
  • Snack: Pea Protein Green Smoothie (337 kcal, 39g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (289 kcal, 22g protein)

Tuesday

3500 kcal - 246g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (704 kcal, 33g protein)
  • Lunch: Miso Tofu and Edamame Bowl (703 kcal, 47g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (904 kcal, 74g protein)
  • Snack: Roasted Spiced Chickpeas (335 kcal, 17g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (268 kcal, 30g protein)
  • Snack: Almond Butter with Celery Sticks (268 kcal, 8g protein)
  • Snack: Tuna on Rye Crackers (318 kcal, 37g protein)

Wednesday

3500 kcal - 218g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (654 kcal, 31g protein)
  • Lunch: Edamame and Soba Noodle Salad (653 kcal, 34g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (902 kcal, 75g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (327 kcal, 28g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (280 kcal, 22g protein)
  • Snack: Oat Biscuits with Peanut Butter (373 kcal, 12g protein)
  • Snack: Roasted Spiced Chickpeas (311 kcal, 16g protein)

Thursday

3500 kcal - 263g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (707 kcal, 34g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (723 kcal, 40g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (808 kcal, 64g protein)
  • Snack: Rice Cakes with Cottage Cheese (286 kcal, 24g protein)
  • Snack: Tuna on Rye Crackers (320 kcal, 37g protein)
  • Snack: Smoked Salmon on Cucumber Slices (303 kcal, 34g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (353 kcal, 30g protein)

Friday

3500 kcal - 205g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (645 kcal, 31g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (629 kcal, 37g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (860 kcal, 74g protein)
  • Snack: Mixed Nuts and Dried Fruit (430 kcal, 12g protein)
  • Snack: Roasted Spiced Chickpeas (307 kcal, 15g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (368 kcal, 15g protein)
  • Snack: Rice Cakes with Cottage Cheese (261 kcal, 21g protein)

Saturday

3500 kcal - 275g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (641 kcal, 46g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (591 kcal, 39g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (822 kcal, 82g protein)
  • Snack: Pea Protein Green Smoothie (345 kcal, 39g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (345 kcal, 30g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (296 kcal, 26g protein)
  • Snack: Mixed Nuts and Dried Fruit (460 kcal, 13g protein)

Sunday

3500 kcal - 281g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (653 kcal, 47g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (871 kcal, 70g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (703 kcal, 60g protein)
  • Snack: Almond Butter with Celery Sticks (268 kcal, 8g protein)
  • Snack: Rice Cakes with Cottage Cheese (285 kcal, 23g protein)
  • Snack: Sardines on Rye Crackers (368 kcal, 33g protein)
  • Snack: Pea Protein Green Smoothie (352 kcal, 40g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Lean beef strips 290g
  • Firm tofu 320g
  • Tinned tuna in spring water 130g
  • Silken tofu 250g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Tinned chickpeas 330g
  • King prawns 200g
  • Turkey mince lean 310g
  • Smoked mackerel fillet 125g
  • Eggs 3 soft-boiled
  • Smoked salmon 135g
  • Chicken breast 280g
  • Tuna steak 330g
  • Salmon fillet 250g
  • Tinned sardines in spring water 150g

Carbs & Grains

  • Wholemeal flour 130g
  • Brown rice 130g dry
  • Rice noodles 130g dry
  • Soba noodles 125g dry
  • Wholemeal pasta 140g dry
  • Oatcakes 5
  • Oat biscuits 6
  • Rice cakes 5
  • Wholewheat noodles 125g dry
  • Rolled oats 75g
  • Wholemeal roll 2

Vegetables

  • Spring onion 5
  • Peanuts 30g
  • Frozen edamame beans 240g
  • Pea protein powder 50g
  • Spinach 50g
  • Edamame beans 165g
  • Sweet potato 420g
  • Tinned tomatoes 675g
  • Onion 2
  • Carrot 3
  • Romaine lettuce leaves 7
  • Celery sticks 7
  • Cucumber 3/4
  • Red pepper 2
  • Avocado 3/4
  • Cherry tomatoes 10
  • Frozen peas 135g
  • Cucumber 2
  • Broccoli 155g
  • Mushrooms 310g
  • Courgette 2
  • Onion 3/4
  • Asparagus 245g
  • Baby spinach 100g

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Low-fat yogurt 160g
  • Oat milk 400ml
  • Low-fat Greek yogurt 240g
  • Almond butter 1.75 tbsp
  • Light cream cheese 30g
  • Peanut butter 1.5 tbsp
  • Cottage cheese 170g

Extras & Condiments

  • Blueberries 80g
  • Frozen stir-fry veg 240g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Beansprouts 160g
  • Tamari 3.25 tbsp
  • Lime juice
  • Rye crackers 6
  • Lemon juice 1.5 tsp
  • Sea salt pinch
  • Banana 3/4
  • Frozen berries 95g
  • Honey 1.5 tsp
  • Miso paste 1.75 tbsp
  • Sesame seeds 1.75 tsp
  • Garlic 5 cloves
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Light mayo 25g
  • Ginger 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Mixed leaves 100g
  • Tahini dressing 35g
  • Low-fat crème fraîche 75g
  • Thyme 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Chia seeds 1.5 tsp
  • Wholemeal bagel 2
  • Frozen mixed berries 130g
  • Quinoa 135g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Reduced-fat feta 100g

Your 7-Day Meal Plan

Monday

3500 kcal260g protein
Breakfast674 kcal · 32g protein · 15 min

Wholemeal Pancakes with Low-Fat Yogurt

Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 674 kcal, 32g protein.

Recipe
  1. Add the base ingredients to a bowl: Wholemeal flour 130g, Eggs 3, Semi-skimmed milk 240ml, Low-fat yogurt 160g, Blueberries 80g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch883 kcal · 71g protein · 20 min

Lean Beef Stir-Fry with Brown Rice

Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 883 kcal, 71g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean beef strips 290g, Brown rice 130g dry, Frozen stir-fry veg 240g, Soy sauce 3.25 tbsp, Sesame oil 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner771 kcal · 42g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 771 kcal, 42g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 320g, Rice noodles 130g dry, Beansprouts 160g, Spring onion 5, Tamari 3.25 tbsp, Lime juice, Peanuts 30g.
  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.
Snack305 kcal · 35g protein · 5 min

Tuna on Rye Crackers

Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 305 kcal, 35g protein.

Recipe
  1. Lay out the ingredients: Tinned tuna in spring water 130g, Rye crackers 6, Lemon juice 1.5 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.
Snack241 kcal · 19g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 241 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 240g, Sea salt pinch.
  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.
Snack337 kcal · 39g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 337 kcal, 39g protein.

Recipe
  1. Add Pea protein powder 50g, Oat milk 400ml, Spinach 50g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Snack289 kcal · 22g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 289 kcal, 22g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 240g, Frozen berries 95g, Honey 1.5 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. 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

  • Eggs 3
  • Lean beef strips 290g
  • Firm tofu 320g
  • Tinned tuna in spring water 130g
  • Silken tofu 250g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Tinned chickpeas 330g
  • King prawns 200g
  • Turkey mince lean 310g
  • Smoked mackerel fillet 125g
  • Eggs 3 soft-boiled
  • Smoked salmon 135g
  • Chicken breast 280g
  • Tuna steak 330g
  • Salmon fillet 250g
  • Tinned sardines in spring water 150g

Carbs & Grains

  • Wholemeal flour 130g
  • Brown rice 130g dry
  • Rice noodles 130g dry
  • Soba noodles 125g dry
  • Wholemeal pasta 140g dry
  • Oatcakes 5
  • Oat biscuits 6
  • Rice cakes 5
  • Wholewheat noodles 125g dry
  • Rolled oats 75g
  • Wholemeal roll 2

Vegetables

  • Spring onion 5
  • Peanuts 30g
  • Frozen edamame beans 240g
  • Pea protein powder 50g
  • Spinach 50g
  • Edamame beans 165g
  • Sweet potato 420g
  • Tinned tomatoes 675g
  • Onion 2
  • Carrot 3
  • Romaine lettuce leaves 7
  • Celery sticks 7
  • Cucumber 3/4
  • Red pepper 2
  • Avocado 3/4
  • Cherry tomatoes 10
  • Frozen peas 135g
  • Cucumber 2
  • Broccoli 155g
  • Mushrooms 310g
  • Courgette 2
  • Onion 3/4
  • Asparagus 245g
  • Baby spinach 100g

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Low-fat yogurt 160g
  • Oat milk 400ml
  • Low-fat Greek yogurt 240g
  • Almond butter 1.75 tbsp
  • Light cream cheese 30g
  • Peanut butter 1.5 tbsp
  • Cottage cheese 170g

Extras & Condiments

  • Blueberries 80g
  • Frozen stir-fry veg 240g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Beansprouts 160g
  • Tamari 3.25 tbsp
  • Lime juice
  • Rye crackers 6
  • Lemon juice 1.5 tsp
  • Sea salt pinch
  • Banana 3/4
  • Frozen berries 95g
  • Honey 1.5 tsp
  • Miso paste 1.75 tbsp
  • Sesame seeds 1.75 tsp
  • Garlic 5 cloves
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Light mayo 25g
  • Ginger 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Mixed leaves 100g
  • Tahini dressing 35g
  • Low-fat crème fraîche 75g
  • Thyme 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Chia seeds 1.5 tsp
  • Wholemeal bagel 2
  • Frozen mixed berries 130g
  • Quinoa 135g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Reduced-fat feta 100g

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?

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 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?

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.

Related Meal Plans

Aldi Budget Bodybuilding Plan — 2,000 kcalAldi Budget Bodybuilding Plan — 2,500 kcalLidl Weight Loss Meal Plan — 1,500 kcalLidl Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.