Lidl Vegan Higher-Protein Weekly Cheap Student Plan — 1,800 kcal

Free printable vegan UK cheap student meal plan for Lidl: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forStudents on a tight budget
DietVegan

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forStudents on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 Vegan Higher-Protein Weekly Cheap Student Plan — 1,800 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: ~1800 kcal/dayBudget: £20–30Diet: Vegan

7-day meal plan

Monday

1800 kcal - 79g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (477 kcal, 13g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (502 kcal, 29g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (539 kcal, 27g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (282 kcal, 10g protein)

Tuesday

1800 kcal - 68g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (465 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (536 kcal, 21g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (525 kcal, 26g protein)
  • Snack: Almonds and Dried Cranberries (274 kcal, 8g protein)

Wednesday

1800 kcal - 76g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (471 kcal, 13g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (483 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (556 kcal, 31g protein)
  • Snack: Oat Biscuits with Peanut Butter (290 kcal, 10g protein)

Thursday

1800 kcal - 70g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (491 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (503 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
  • Snack: Walnuts and Dried Blueberries (277 kcal, 6g protein)

Friday

1800 kcal - 78g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (468 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (540 kcal, 19g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (552 kcal, 34g protein)
  • Snack: Roasted Spiced Chickpeas (240 kcal, 12g protein)

Saturday

1800 kcal - 70g protein
  • Breakfast: Oat Porridge with Berries (447 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (572 kcal, 25g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (530 kcal, 20g protein)
  • Snack: Carrot Sticks with Hummus (251 kcal, 10g protein)

Sunday

1800 kcal - 85g protein
  • Breakfast: Oat Porridge with Berries (394 kcal, 14g protein)
  • Lunch: Edamame and Soba Noodle Salad (518 kcal, 27g protein)
  • Dinner: Tofu Pad Thai (592 kcal, 32g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (296 kcal, 12g protein)

Weekly shopping list

Protein

  • Firm tofu 220g
  • Green lentils tinned 245g
  • Tinned chickpeas 240g
  • Red lentils 120g
  • Green lentils 140g dry

Carbs & Grains

  • Low-sugar granola 25g
  • Wholewheat noodles 100g dry
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Oat biscuits 5
  • Wholemeal pitta 1
  • Rolled oats 110g
  • Soba noodles 100g dry
  • Rice noodles 100g dry

Vegetables

  • Broccoli 120g
  • Mushrooms 245g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 310g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Red pepper 1
  • Celery 2 stalks
  • Spring onion 2
  • Sweet potato 310g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 125g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 120ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 550g

Extras & Condiments

  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Garlic 2 cloves
  • Vegetable stock 245ml
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Frozen mixed berries 110g
  • Sesame oil 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal79g protein
Breakfast477 kcal · 13g protein · 8 min

Banana and Date Smoothie Bowl with Seeds

Made with banana, medjool dates, oat milk. Ready in 8 min — 477 kcal, 13g protein.

Recipe
  1. Add Banana 2, Medjool dates 2, Oat milk 120ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch502 kcal · 29g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 502 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 220g, Wholewheat noodles 100g dry, Broccoli 120g, Soy sauce 2.5 tbsp, Ginger 1.25 tsp, Garlic 2 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner539 kcal · 27g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 539 kcal, 27g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 245g, Mushrooms 245g, Onion 1, Carrot 2, Sweet potato mash 310g, Vegetable stock 245ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack282 kcal · 10g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 282 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 35g, Dark chocolate chips 20g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Lidl.

Protein

  • Firm tofu 220g
  • Green lentils tinned 245g
  • Tinned chickpeas 240g
  • Red lentils 120g
  • Green lentils 140g dry

Carbs & Grains

  • Low-sugar granola 25g
  • Wholewheat noodles 100g dry
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Oat biscuits 5
  • Wholemeal pitta 1
  • Rolled oats 110g
  • Soba noodles 100g dry
  • Rice noodles 100g dry

Vegetables

  • Broccoli 120g
  • Mushrooms 245g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 310g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Red pepper 1
  • Celery 2 stalks
  • Spring onion 2
  • Sweet potato 310g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 125g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 120ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 550g

Extras & Condiments

  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Garlic 2 cloves
  • Vegetable stock 245ml
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Frozen mixed berries 110g
  • Sesame oil 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 cheap student 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 student 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.

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