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 146g of protein, built around Lidl's Simply / own-brand core range for an estimated £60–95/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person152g protein · 193g carbs per person
Breakfast306 kcal · 23g protein · 37g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes.
Recipe
Ingredients
125g cottage cheese
2 slices of wholemeal bread
5 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.
Lunch594 kcal · 41g protein · 44g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach.
Recipe
Ingredients
125g salmon fillet
70g quinoa (dry weight)
2 generous handfuls baby spinach (about 50g)
40g cucumber
1 tbsp lemon dressing
9g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the quinoa according to its packet instructions, then drain and cool slightly.
Heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
Rinse baby spinach, then slice or chop cucumber.
Arrange salmon fillet, the cooked quinoa, baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner703 kcal · 70g protein · 85g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes.
Recipe
Ingredients
200g chicken thighs
90g green lentils
1 standard tin of tomatoes
1 onion
3 garlic cloves
1¾ tsp paprika
3 generous handfuls spinach (about 90g)
Method
Peel and chop onion and garlic 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, tomatoes and spinach with enough water to cover and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack195 kcal · 18g protein · 27g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard.
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
Top rye crackers with turkey breast slices and mustard and serve.
Estimated cost: £60–95/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £60–95 per week for one person at typical UK prices, 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 146g 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.
