Monday
1500 kcal - 139g protein- Breakfast: Egg White Omelette with Peppers (272 kcal, 35g protein)
- Lunch: Smoked Salmon and Quinoa Salad (567 kcal, 43g protein)
- Dinner: Roast Chicken Breast with Potatoes and Greens (661 kcal, 61g protein)
Lidl High-Fibre Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable UK budget fat loss meal plan for Lidl: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketLidl
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 High-Fibre Weekly Budget Fat Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 112g protein- Breakfast: Egg White Omelette with Peppers (314 kcal, 41g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (600 kcal, 46g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (586 kcal, 25g protein)
Wednesday
1500 kcal - 138g protein- Breakfast: Egg White Omelette with Peppers (295 kcal, 38g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (615 kcal, 54g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (590 kcal, 46g protein)
Thursday
1500 kcal - 115g protein- Breakfast: Egg White Omelette with Peppers (314 kcal, 41g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (600 kcal, 49g protein)
- Dinner: Chickpea and Spinach Coconut Curry (586 kcal, 25g protein)
Friday
1500 kcal - 127g protein- Breakfast: Egg White Omelette with Peppers (293 kcal, 38g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (648 kcal, 61g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (559 kcal, 28g protein)
Saturday
1500 kcal - 98g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (516 kcal, 38g protein)
- Lunch: King Prawn and Avocado Salad (456 kcal, 34g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (528 kcal, 26g protein)
Sunday
1500 kcal - 98g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (481 kcal, 36g protein)
- Lunch: Black Bean Burrito Bowl (493 kcal, 22g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (526 kcal, 40g protein)
Weekly shopping list
Protein
- Egg whites 7
- Smoked salmon 120g
- Chicken breast 260g
- Turkey breast slices 135g
- Eggs 4
- Pork tenderloin 230g
- Tinned tuna 185g
- Egg 1
- King prawns 245g
- Tinned chickpeas 550g
- Green lentils tinned 240g
- Black beans tinned 225g
Carbs & Grains
- White potatoes 300g
- Wholemeal tortilla 1
- Brown rice 125g dry
- Wholemeal flour 60g
- Wholewheat noodles 100g dry
Vegetables
- Mixed peppers 120g
- Onion half
- Cucumber half
- Carrot 175g
- Broccoli 175g
- Onion 3/4
- Avocado 3/4
- Baby spinach 40g
- Spring onion 3
- Parsnip 130g
- Sweet potato 130g
- Sweet potato 260g mashed
- Tinned tomatoes 270g
- Onion 1
- Red pepper 1
- Avocado half
- Cherry tomatoes 10
- Mushrooms 240g
- Sweet potato mash 300g
- Sweetcorn 65g
Dairy & Eggs
- Coconut milk light 270ml
- Oat milk 120ml
- Low-fat Greek yogurt 120g
Extras & Condiments
- Olive oil spray
- Mixed herbs 1.25 tsp
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Olive oil 1.25 tbsp
- Garlic 4 cloves
- Mustard 1.25 tsp
- Frozen mixed veg 270g
- Soy sauce 2.75 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 20g
- Curry paste 40g
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Whey protein powder 30g
- Frozen berries 70g
- Vegetable stock 240ml
- Salsa 55g
- Coriander fresh
- Lime juice
- Pak choi 170g
- Sweet chilli sauce 20g
Your 7-Day Meal Plan
Monday
1500 kcal139g protein
Breakfast272 kcal · 35g protein · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 272 kcal, 35g protein.
Recipe
- Prepare the ingredients: Egg whites 7, Mixed peppers 120g, Onion half, Olive oil spray, Mixed herbs 1.25 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch567 kcal · 43g protein · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 567 kcal, 43g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Smoked salmon 120g, Quinoa 95g dry, Cucumber half, Dill 1.25 tsp, Lemon juice, Mixed leaves 70g.
- 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.
Dinner661 kcal · 61g protein · 40 min
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 661 kcal, 61g protein.
Recipe
- Prepare the ingredients: Chicken breast 260g, White potatoes 300g, Carrot 175g, Broccoli 175g, Olive oil 1.25 tbsp, Garlic 4 cloves.
- 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.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Egg whites 7
- Smoked salmon 120g
- Chicken breast 260g
- Turkey breast slices 135g
- Eggs 4
- Pork tenderloin 230g
- Tinned tuna 185g
- Egg 1
- King prawns 245g
- Tinned chickpeas 550g
- Green lentils tinned 240g
- Black beans tinned 225g
Carbs & Grains
- White potatoes 300g
- Wholemeal tortilla 1
- Brown rice 125g dry
- Wholemeal flour 60g
- Wholewheat noodles 100g dry
Vegetables
- Mixed peppers 120g
- Onion half
- Cucumber half
- Carrot 175g
- Broccoli 175g
- Onion 3/4
- Avocado 3/4
- Baby spinach 40g
- Spring onion 3
- Parsnip 130g
- Sweet potato 130g
- Sweet potato 260g mashed
- Tinned tomatoes 270g
- Onion 1
- Red pepper 1
- Avocado half
- Cherry tomatoes 10
- Mushrooms 240g
- Sweet potato mash 300g
- Sweetcorn 65g
Dairy & Eggs
- Coconut milk light 270ml
- Oat milk 120ml
- Low-fat Greek yogurt 120g
Extras & Condiments
- Olive oil spray
- Mixed herbs 1.25 tsp
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Olive oil 1.25 tbsp
- Garlic 4 cloves
- Mustard 1.25 tsp
- Frozen mixed veg 270g
- Soy sauce 2.75 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 20g
- Curry paste 40g
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Whey protein powder 30g
- Frozen berries 70g
- Vegetable stock 240ml
- Salsa 55g
- Coriander fresh
- Lime juice
- Pak choi 170g
- Sweet chilli sauce 20g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 fat loss plan cost per week?
This plan is designed for Lidl and typically costs £20–30 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 fat loss 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.