What this plan is for
A Lidl cheap high protein plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 143g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalCheap High Protein
Weekly cost£20–30 estimate
Daily average across the 7 days
1,801 kcal143g protein194g carbs51g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person155g protein · 204g carbs per person
Breakfast341 kcal · 26g protein · 42g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 341 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch498 kcal · 34g protein · 43g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 498 kcal, 34g protein, 43g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 200g new potatoes
- 100g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner752 kcal · 75g protein · 90g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 752 kcal, 75g protein, 90g carbs.
Recipe
Ingredients
- 200g chicken thighs
- 100g green lentils
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 2 tsp paprika
- 3 generous handfuls spinach (about 100g)
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
- Stir in paprika, then add green lentils and spinach with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack210 kcal · 20g protein · 29g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 210 kcal, 20g protein, 29g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 4 rye crackers
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and mustard as needed.
- Top rye crackers with turkey breast slices and mustard and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Lidl Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 155g protein, 204g carbs, 45g fat, 42g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (341 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (498 kcal, 34g protein, 43g carbs, 23g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (752 kcal, 75g protein, 90g carbs, 12g fat, 23g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (210 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Tuesday
1781 kcal - 136g protein, 175g carbs, 59g fat, 23g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (358 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: King Prawn and Avocado Salad (261 kcal, 32g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (990 kcal, 62g protein, 108g carbs, 33g fat, 9g fibre per person)
- Snack: Lean Beef Jerky (172 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
Wednesday
1796 kcal - 136g protein, 196g carbs, 50g fat, 34g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (403 kcal, 31g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (630 kcal, 46g protein, 72g carbs, 16g fat, 11g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (571 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Cottage Cheese with Cucumber (192 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
Thursday
1803 kcal - 116g protein, 238g carbs, 48g fat, 49g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (356 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (545 kcal, 38g protein, 46g carbs, 26g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (628 kcal, 33g protein, 123g carbs, 3g fat, 31g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (274 kcal, 18g protein, 26g carbs, 10g fat, 5g fibre per person)
Friday
1798 kcal - 134g protein, 196g carbs, 58g fat, 37g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (390 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (543 kcal, 28g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (706 kcal, 59g protein, 48g carbs, 30g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (159 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Saturday
1803 kcal - 162g protein, 160g carbs, 54g fat, 27g fibre- Breakfast: Light Full English Breakfast (476 kcal, 41g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (383 kcal, 36g protein, 50g carbs, 7g fat, 8g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (665 kcal, 60g protein, 69g carbs, 15g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (279 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Sunday
1828 kcal - 161g protein, 192g carbs, 41g fat, 26g fibre- Breakfast: Light Full English Breakfast (473 kcal, 41g protein, 31g carbs, 20g fat, 7g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (568 kcal, 46g protein, 69g carbs, 9g fat, 4g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (514 kcal, 49g protein, 61g carbs, 7g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 300g
- Chicken thighs 210g
- Green lentils 310g
- Turkey breast slices 80g
- King prawns 160g
- Chicken breast 575g
- Lean beef jerky 45g
- Tinned sardines 150g
- Eggs 7
- Smoked salmon 65g
- Lean lamb mince 230g
- Back bacon 4 rashers
- Cod fillet 180g
- Beef tomato 1
- Turkey mince lean 170g
- Pea protein powder 30g
Carbs & Grains
- Wholemeal bread 15 slices
- New potatoes 400g
- Brown rice 170g
- Wholemeal pasta 190g
- Soba noodles 90g
- Wholemeal 1 roll
Vegetables
- Cherry tomatoes 3 x 300g packs (888g required)
- Green beans 200g
- Tinned tomatoes 2 x 400g tins (590g required)
- Onion 5
- Spinach 130g
- Avocado 1
- Mixed leaves 85g
- Baby spinach 50g
- Cucumber 1 (300g required)
- Mushrooms 575g
- Carrot 4
- Sweet potato mash 260g
- Edamame beans 120g
- Red pepper 1
- Peas 170g
- Sweet potato 200g
- Celery 2 stalks
Dairy & Eggs
- Cottage cheese 1kg
- Coconut milk light 1 x 400ml tin (211ml required)
- Light cream cheese 35g
- Low-fat Greek yogurt 170g
- Low-fat crème fraîche 50g
- Light mozzarella 100g
- Oat milk 1 x 1L carton (235ml required)
Fruit
- mixed berries 90g
- Banana 1
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 14 cloves
- Paprika 1 tbsp
- Ginger 2.25 tsp
- Garam masala 2.25 tsp
- Thyme 1 tsp
- Basil, optional to taste
Condiments & Oils
- Olive oil 1 tbsp
- Mustard 1 tsp
- Lemon dressing 16g
- Curry paste 35g
- Vegetable stock 1 cube (makes 500ml; 208ml required)
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Olive oil spray, optional light coating x2
- Chicken stock 775ml
Tins & Jars
- Reduced-sugar baked beans 430g
Extras
- Lemon 3
- Rye 7 crackers
- Lemon juice 1.25 tbsp
- Cauliflower 340g
- Balsamic glaze 1 tsp
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
- Strong bakery and fresh produce for the price point.
- Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
- Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
Worth knowing before you shop
- Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
- Store-to-store availability varies more than at the big four.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Lidl's Simply / own-brand core range range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 143g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cheap high protein plan?
Plenty of cheap high protein plans share the same 1,800 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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 all 7 days at 1,800 kcal/day, the Lidl shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
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