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 Higher-Protein Weekly Cheap High Protein 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.
Supermarket: LidlCalories: ~1500 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1500 kcal - 88g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (381 kcal, 12g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (488 kcal, 21g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (631 kcal, 55g protein)
Tuesday
1500 kcal - 77g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (384 kcal, 12g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (552 kcal, 43g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (564 kcal, 22g protein)
Wednesday
1500 kcal - 71g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (421 kcal, 13g protein)
Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 21g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (605 kcal, 37g protein)
Thursday
1500 kcal - 104g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (355 kcal, 11g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (567 kcal, 53g protein)
Breakfast: Chia and Oat Overnight Pot with Berries (405 kcal, 14g protein)
Lunch: Chicken and Orzo Soup (482 kcal, 44g protein)
Dinner: Slow-Cooked Lamb and Red Lentil Stew (613 kcal, 50g protein)
Sunday
1500 kcal - 93g protein
Breakfast: Chia and Oat Overnight Pot with Berries (447 kcal, 16g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (472 kcal, 24g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (581 kcal, 53g protein)
Weekly shopping list
Protein
Green lentils 120g dry
Chicken thighs 260g
Tinned chickpeas 120g
Tinned tuna in spring water 175g
Green lentils 130g
Firm tofu 260g
Turkey mince lean 200g
Chicken stock 110ml
Mackerel fillet 200g
Chicken breast 175g
Salmon fillet 195g
Red lentils 110g
Eggs 2 hard-boiled
Cod fillet 240g
Carbs & Grains
Baking potato 240g
Brown rice 120g dry
New potatoes 280g
Rolled oats 65g
Orzo pasta 65g dry
Wholemeal bread 2 slices
Vegetables
Sweet potato 240g
Baby spinach 70g
Tinned tomatoes 240g
Onion 1
Sweetcorn 70g
Mushrooms 240g
Frozen peas 120g
Courgette 1
Red pepper 1
Spring onion 3
Cherry tomatoes 9
Cucumber 55g
Broccoli 215g
Carrot 1
Celery 2 stalks
Dairy & Eggs
Semi-skimmed milk 240ml
Low-fat Greek yogurt 35g
Tinned coconut milk light 260ml
Oat milk 220ml
Extras & Condiments
Bran Flakes 55g
Frozen mixed berries 95g
Honey 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Wholemeal couscous 95g dry
Ras el hanout 2.5 tsp
Lemon 1
Vegetable stock 725ml
Parmesan 25g
Garlic 2 cloves
Mixed frozen veg 260g
Curry paste 40g
Mustard dressing 20g
Watercress 45g
Mixed leaves 85g
Lemon dressing 15g
Olive oil 1 tbsp
Dill 1 tsp
Chia seeds 2.25 tsp
Maple syrup 1 tsp
Parsley fresh
Lean lamb shoulder 220g
Cinnamon 1 tsp
Light mayo 25g
Mustard 1.25 tsp
Green beans 180g
Parsley
Your 7-Day Meal Plan
Monday
1500 kcal88g protein
Breakfast381 kcal · 12g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 381 kcal, 12g protein.
Recipe
Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 240ml, Frozen mixed berries 95g, 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.
Lunch488 kcal · 21g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 488 kcal, 21g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 240g, Baby spinach 70g, Tahini 25g, Lemon juice, Cumin 1.25 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.
Dinner631 kcal · 55g protein · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 631 kcal, 55g 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 cheap high protein 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?
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 cheap high protein 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.
