What this plan is for
A Lidl cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegan Higher-Protein Weekly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 74g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,798 kcal74g protein238g carbs60g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1794 kcal per person76g protein · 219g carbs per person
Breakfast360 kcal · 10g protein · 60g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 360 kcal, 10g protein, 60g carbs.
Recipe
Ingredients
- 1 banana
- 40g rolled oats
- 200ml oat milk
- ¾ tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch547 kcal · 21g protein · 68g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 547 kcal, 21g protein, 68g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner639 kcal · 39g protein · 82g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 639 kcal, 39g protein, 82g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack248 kcal · 6g protein · 9g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 248 kcal, 6g protein, 9g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 15g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
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.
0 of 58 items tickedSaved on this device
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
- 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1794 kcal - 76g protein, 219g carbs, 68g fat, 33g fibre- Breakfast: Banana and Oat Smoothie (360 kcal, 10g protein, 60g carbs, 8g fat, 8g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (639 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (248 kcal, 6g protein, 9g carbs, 19g fat, 4g fibre per person)
Tuesday
1794 kcal - 74g protein, 277g carbs, 46g fat, 56g fibre- Breakfast: Banana and Oat Smoothie (431 kcal, 12g protein, 73g carbs, 10g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (485 kcal, 25g protein, 76g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (595 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Dark Chocolate and Almonds (283 kcal, 6g protein, 11g carbs, 22g fat, 5g fibre per person)
Wednesday
1800 kcal - 79g protein, 224g carbs, 61g fat, 37g fibre- Breakfast: Banana and Oat Smoothie (332 kcal, 9g protein, 56g carbs, 7g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (781 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Dark Chocolate and Almonds (224 kcal, 5g protein, 9g carbs, 17g fat, 4g fibre per person)
Thursday
1801 kcal - 71g protein, 290g carbs, 38g fat, 57g fibre- Breakfast: Banana and Oat Smoothie (351 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (495 kcal, 22g protein, 91g carbs, 7g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (719 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Dark Chocolate and Almonds (236 kcal, 5g protein, 9g carbs, 18g fat, 4g fibre per person)
Friday
1801 kcal - 73g protein, 275g carbs, 50g fat, 53g fibre- Breakfast: Banana and Oat Smoothie (411 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (603 kcal, 31g protein, 94g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (521 kcal, 25g protein, 101g carbs, 8g fat, 22g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
Saturday
1798 kcal - 68g protein, 203g carbs, 77g fat, 45g fibre- Breakfast: Chia Seed Pudding with Mango (412 kcal, 7g protein, 16g carbs, 34g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (371 kcal, 23g protein, 62g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
- Snack: Dark Chocolate and Almonds (207 kcal, 5g protein, 8g carbs, 16g fat, 3g fibre per person)
Sunday
1801 kcal - 78g protein, 177g carbs, 81g fat, 36g fibre- Breakfast: Chia Seed Pudding with Mango (471 kcal, 8g protein, 19g carbs, 38g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (485 kcal, 27g protein, 83g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu Pad Thai (609 kcal, 38g protein, 66g carbs, 22g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (236 kcal, 5g protein, 9g carbs, 18g fat, 4g fibre per person)
Weekly shopping list
Protein
- Falafel 4
- Firm tofu 480g
- Green lentils 360g
- Red lentils 160g
- Tinned chickpeas 725g
Carbs & Grains
- Rolled oats 220g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 330g
- Soba noodles 80g
- Rice noodles 65g
Vegetables
- Mixed leaves 35g
- Tomato 1
- Cucumber 1 (166g required)
- Broccoli 170g
- Spring onion 5
- Edamame beans 100g
- Red pepper 3
- Mushrooms 200g
- Onion 5
- Carrot 4
- Sweet potato mash 250g
- Celery 3 stalks
- mixed veg 150g
- Baby spinach 250g
- Tinned tomatoes 3 x 400g tins (994g required)
- Sweet potato 410g
- Spinach 95g
- Courgette 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1073ml required)
- Tinned coconut milk light 1 x 400ml tin (291ml required)
- Coconut milk 1 x 400ml tin (302ml required)
Fruit
- Banana 5
- Mango chunks 160g
Herbs & Spices
- Ginger 1 tsp
- Curry powder 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1.25 tbsp
- Paprika 1 tsp
Condiments & Oils
- Peanut butter 23g
- Hummus 35g
- Teriyaki sauce 35g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Vegetable stock 3 cubes (makes 1500ml; 1327ml required)
- Curry paste 45g
- Tahini 18g
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 330g
Extras
- Sesame seeds 1 tsp
- Dark chocolate 70% 180g
- Almonds 120g
- Lemon juice, optional to taste
- Chia seeds 45g
- Vanilla extract, optional to taste x2
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
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.
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 74g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cheap student plan?
Plenty of cheap student plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
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