Monday
1500 kcal - 76g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (393 kcal, 14g protein)
- Lunch: Green Lentil and Halloumi Bowl (583 kcal, 36g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (524 kcal, 26g protein)
Lidl Vegetarian Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable vegetarian 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 difficultyLow (10–20 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Vegetarian Freezer-Friendly 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 - 63g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (416 kcal, 15g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (492 kcal, 25g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (592 kcal, 23g protein)
Wednesday
1500 kcal - 62g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (381 kcal, 14g protein)
- Lunch: Baked Falafel and Salad Pitta (519 kcal, 18g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (600 kcal, 30g protein)
Thursday
1500 kcal - 77g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (438 kcal, 16g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (478 kcal, 32g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (584 kcal, 29g protein)
Friday
1500 kcal - 71g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (399 kcal, 15g protein)
- Lunch: Chickpea and Spinach Curry with Rice (544 kcal, 22g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (557 kcal, 34g protein)
Saturday
1500 kcal - 88g protein- Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
- Lunch: Edamame and Soba Noodle Salad (521 kcal, 27g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (520 kcal, 45g protein)
Sunday
1500 kcal - 68g protein- Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
- Lunch: Lentil and Roasted Vegetable Soup (446 kcal, 20g protein)
- Dinner: Tofu Pad Thai (595 kcal, 32g protein)
Weekly shopping list
Protein
- Green lentils 120g cooked
- Green lentils tinned 240g
- Eggs 2 hard-boiled
- Eggs 4
- Tinned chickpeas 240g
- Firm tofu 240g
- Green lentils 125g
Carbs & Grains
- Wholemeal bread 3 slices
- Brown rice 125g dry
- Wholemeal pitta 1
- Wholemeal pasta 105g dry
- Rolled oats 75g
- Soba noodles 100g dry
- Wholemeal roll 1
- Rice noodles 100g dry
Vegetables
- Cucumber 70g
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Frozen peas 125g
- Tomato 1
- Baby spinach 175g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Tinned tomatoes 525g
- Edamame beans 125g
- Cucumber half
- Spinach 75g
- Cherry tomatoes 10
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Semi-skimmed milk 240ml
- Halloumi 95g
- Ricotta 115g
- Tinned coconut milk light 240ml
- Oat milk 250ml
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1.25 tsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Vegetable stock 240ml
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Parmesan 25g
- Garlic 3 cloves
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Olive oil 1.25 tbsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 240g
- Curry paste 35g
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal76g protein
Breakfast393 kcal · 14g protein · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 393 kcal, 14g protein.
Recipe
- Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 240ml, Banana 1, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch583 kcal · 36g protein · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 583 kcal, 36g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 120g cooked, Halloumi 95g, Cucumber 70g, Pomegranate seeds 35g, Lemon dressing 20g.
- 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.
Dinner524 kcal · 26g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 524 kcal, 26g protein.
Recipe
- Prepare the ingredients: Green lentils tinned 240g, Mushrooms 240g, Onion 1, Carrot 2, Sweet potato mash 300g, Vegetable stock 240ml.
- 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
- Green lentils 120g cooked
- Green lentils tinned 240g
- Eggs 2 hard-boiled
- Eggs 4
- Tinned chickpeas 240g
- Firm tofu 240g
- Green lentils 125g
Carbs & Grains
- Wholemeal bread 3 slices
- Brown rice 125g dry
- Wholemeal pitta 1
- Wholemeal pasta 105g dry
- Rolled oats 75g
- Soba noodles 100g dry
- Wholemeal roll 1
- Rice noodles 100g dry
Vegetables
- Cucumber 70g
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Frozen peas 125g
- Tomato 1
- Baby spinach 175g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Tinned tomatoes 525g
- Edamame beans 125g
- Cucumber half
- Spinach 75g
- Cherry tomatoes 10
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Semi-skimmed milk 240ml
- Halloumi 95g
- Ricotta 115g
- Tinned coconut milk light 240ml
- Oat milk 250ml
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1.25 tsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Vegetable stock 240ml
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Parmesan 25g
- Garlic 3 cloves
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Olive oil 1.25 tbsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 240g
- Curry paste 35g
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
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)
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.