What this plan is for
A Lidl high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 116g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — 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
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,496 kcal116g protein141g carbs50g fat21g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1498 kcal per person114g protein · 135g carbs per person
Breakfast482 kcal · 30g protein · 26g carbs · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 482 kcal, 30g protein, 26g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 2 eggs
- 2 slices of wholemeal bread
- 4g butter
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and smoked mackerel fillet, butter and lemon juice.
Lunch507 kcal · 34g protein · 49g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 507 kcal, 34g protein, 49g carbs.
Recipe
Ingredients
- 80g cooked green lentils
- 75g halloumi
- 50g cucumber
- 25g pomegranate seeds
- 2 tsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Slice or chop cucumber.
- Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner509 kcal · 50g protein · 60g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 509 kcal, 50g protein, 60g carbs.
Recipe
Ingredients
- 150g tuna steak
- 70g brown rice (dry weight)
- 125g asparagus
- ¾ tbsp soy sauce
- lemon juice, to taste
- ¾ tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. 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 tuna steak in a non-stick pan over medium heat until opaque and it flakes easily. Add asparagus and cook until tender.
- Fold the cooked rice through the pan, stir in soy sauce, olive oil and lemon juice, to taste, and heat through before serving.
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 61 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 High Protein Low Calorie Plan — 1,500 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
1498 kcal - 114g protein, 135g carbs, 51g fat, 18g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (482 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (507 kcal, 34g protein, 49g carbs, 17g fat, 10g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (509 kcal, 50g protein, 60g carbs, 6g fat, 4g fibre per person)
Tuesday
1500 kcal - 121g protein, 113g carbs, 59g fat, 24g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (485 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (278 kcal, 33g protein, 14g carbs, 9g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (737 kcal, 58g protein, 73g carbs, 22g fat, 17g fibre per person)
Wednesday
1500 kcal - 115g protein, 144g carbs, 51g fat, 25g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (482 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (499 kcal, 41g protein, 46g carbs, 14g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (519 kcal, 44g protein, 72g carbs, 9g fat, 14g fibre per person)
Thursday
1498 kcal - 90g protein, 146g carbs, 59g fat, 12g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (450 kcal, 28g protein, 26g carbs, 25g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (396 kcal, 21g protein, 48g carbs, 12g fat, 2g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (652 kcal, 41g protein, 72g carbs, 22g fat, 6g fibre per person)
Friday
1469 kcal - 110g protein, 170g carbs, 39g fat, 32g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (488 kcal, 30g protein, 26g carbs, 29g fat, 4g fibre per person)
- Lunch: Chicken and Orzo Soup (433 kcal, 39g protein, 58g carbs, 4g fat, 6g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (548 kcal, 41g protein, 86g carbs, 6g fat, 22g fibre per person)
Saturday
1509 kcal - 130g protein, 167g carbs, 37g fat, 23g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (524 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (491 kcal, 46g protein, 59g carbs, 7g fat, 9g fibre per person)
Sunday
1499 kcal - 134g protein, 113g carbs, 55g fat, 16g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (562 kcal, 52g protein, 50g carbs, 17g fat, 8g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (348 kcal, 41g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (589 kcal, 41g protein, 45g carbs, 27g fat, 4g fibre per person)
Weekly shopping list
Protein
- Smoked mackerel fillet 310g
- Eggs 12
- Green lentils 80g
- Tuna steak 160g
- Turkey mince lean 490g
- Red lentils 85g
- Chicken breast 575g
- Tinned mackerel in brine 90g
- Quorn mince 170g
- Whey protein powder 50g
- Firm tofu 160g
- Mackerel fillet 190g
Carbs & Grains
- Wholemeal bread 8 slices
- Brown rice 190g
- Wholemeal pasta 140g
- Orzo pasta 50g
- Wholemeal flour 95g
- Wholewheat noodles 70g
- Wholemeal 1 roll
- New potatoes 260g
Vegetables
- Cucumber 1 (122g required)
- Asparagus 120g
- Romaine lettuce 75g
- Spring onion 7
- Carrot 240g
- Tinned tomatoes 3 x 400g tins (1100g required)
- Onion 5
- Cherry tomatoes 1 x 300g pack (106g required)
- Sweet potato 200g
- Spinach 80g
- Red onion 1
- Celery 4 stalks
- Broccoli 90g
- Watercress 40g
Dairy & Eggs
- Butter 19g
- Halloumi 65g
- Parmesan 8g
- Coconut milk light 1 x 400ml tin (138ml required)
- Oat milk 1 x 1L carton (188ml required)
- Low-fat Greek yogurt 190g
Fruit
- Pomegranate seeds 24g
- berries 120g
Herbs & Spices
- Garlic 11 cloves
- Cinnamon 1 tsp
- Cumin 1 tsp
- Paprika 1 tsp
- Parsley, optional to taste
- Mixed herbs 1 tsp
- Ginger 1 tsp
Condiments & Oils
- Lemon dressing 22g
- Soy sauce 2.75 tbsp
- Olive oil 1 tsp
- Hoisin sauce 40g
- Green pesto 20g
- Curry paste 21g
- Chicken stock 1.1L
- Mustard dressing 20g
Extras
- Lemon juice 1.5 tbsp
- Lemon juice, optional to taste x2
- Sesame seeds 2 tsp
- Lean lamb shoulder 170g
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 high protein low calorie 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 116g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein low calorie 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 1,500 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.