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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.
Supermarket: LidlCalories: ~1500 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1500 kcal - 104g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (380 kcal, 12g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (524 kcal, 49g protein)
Dinner: Salmon and Wholemeal Pasta with Spinach (596 kcal, 43g protein)
Tuesday
1500 kcal - 81g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (451 kcal, 15g protein)
Lunch: King Prawn and Avocado Salad (464 kcal, 34g protein)
Dinner: Tofu Pad Thai (585 kcal, 32g protein)
Wednesday
1500 kcal - 84g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (411 kcal, 13g protein)
Lunch: Black Bean Burrito Bowl (489 kcal, 22g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (556 kcal, 56g protein)
Weekly shopping list
Protein
Chicken breast 180g
Salmon fillet 180g
King prawns 185g
Firm tofu 245g
Black beans tinned 220g
Lean stewing beef 220g
Beef stock 330ml
Turkey mince lean 200g
Eggs 2
Red lentils 115g
Cod fillet 200g
Tuna steak 220g
Carbs & Grains
Rolled oats 60g
Brown rice 80g dry
Wholemeal pasta 90g dry
Rice noodles 100g dry
Wholemeal pitta 1
Wholemeal bread 2 slices
Wholemeal roll 1
Vegetables
Broccoli 200g
Baby spinach 100g
Avocado half
Cherry tomatoes 10
Spring onion 4
Peanuts 25g
Sweetcorn 65g
Sweet potato 280g
Tinned tomatoes 440g
Onion 1
Carrot 2
Courgette 1 roasted
Red pepper 1 roasted
Frozen peas 100g
Celery 2 stalks
Mushrooms 225g
Asparagus 165g
Dairy & Eggs
Semi-skimmed milk 150ml
Low-fat natural yogurt 80g
Cottage cheese 245g
Butter 6g
Extras & Condiments
Apple 1 grated
Cinnamon 0.5 tsp
Garlic 2 cloves
Soy sauce 1 tbsp
Olive oil 1 tsp
Lemon juice
Mixed leaves 100g
Lemon dressing 20g
Beansprouts 120g
Tamari 2.5 tbsp
Lime juice
Salsa 55g
Coriander fresh
Green pesto 25g
Parmesan 10g
Mixed herbs 1 tsp
Sesame oil 1.25 tsp
Vegetable stock 575ml
Low-fat crème fraîche 55g
Thyme 1.25 tsp
Paprika 1 tsp
Lemon 1
Your 7-Day Meal Plan
Monday
1500 kcal104g protein
Breakfast380 kcal · 12g protein · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 380 kcal, 12g protein.
Recipe
Lay out the ingredients: Rolled oats 60g, Semi-skimmed milk 150ml, Apple 1 grated, Low-fat natural yogurt 80g, Cinnamon 0.5 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch524 kcal · 49g protein · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 524 kcal, 49g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 180g, Broccoli 200g, Brown rice 80g dry, Garlic 2 cloves, Soy sauce 1 tbsp, Olive oil 1 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner596 kcal · 43g protein · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 596 kcal, 43g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 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. 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 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 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
