Monday
1500 kcal - 79g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (549 kcal, 27g protein)
- Lunch: Cannellini Bean and Tomato Soup (390 kcal, 20g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (561 kcal, 32g protein)
Lidl Vegetarian Low-Fuss Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable vegetarian UK high protein low calorie meal plan for Lidl: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketLidl
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Vegetarian Low-Fuss 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.
7-day meal plan
Tuesday
1500 kcal - 84g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (540 kcal, 26g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (492 kcal, 29g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (468 kcal, 29g protein)
Wednesday
1500 kcal - 85g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (531 kcal, 26g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (449 kcal, 33g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (520 kcal, 26g protein)
Thursday
1500 kcal - 62g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (519 kcal, 25g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (439 kcal, 16g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (542 kcal, 21g protein)
Friday
1500 kcal - 72g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (493 kcal, 24g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (438 kcal, 20g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (569 kcal, 28g protein)
Saturday
1500 kcal - 106g protein- Breakfast: Egg White Omelette with Peppers (297 kcal, 39g protein)
- Lunch: Green Lentil and Halloumi Bowl (634 kcal, 39g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (569 kcal, 28g protein)
Sunday
1500 kcal - 109g protein- Breakfast: Egg White Omelette with Peppers (319 kcal, 42g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (542 kcal, 28g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (639 kcal, 39g protein)
Weekly shopping list
Protein
- Eggs 2
- Firm tofu 245g
- Green lentils tinned 235g
- Red lentils 110g
- Egg whites 8
- Green lentils 130g cooked
- Eggs 2 hard-boiled
- Tinned chickpeas 140g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 110g dry
- Wholewheat noodles 95g dry
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholemeal pasta 100g dry
Vegetables
- Avocado half
- Tinned tomatoes 490g
- Onion 1
- Broccoli 245g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 9
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 300g
- Spinach 35g
- Frozen peas 115g
- Celery 2 stalks
- Baby spinach 165g
- Mixed peppers 130g
- Onion 3/4
- Cucumber 80g
- Red pepper 1
Dairy & Eggs
- Cottage cheese 235g
- Ricotta 110g
- Halloumi 105g
- Tinned coconut milk light 280ml
Extras & Condiments
- Lemon juice 1.25 tsp
- Chilli flakes pinch
- Cannellini beans tinned 245g
- Garlic 4 cloves
- Vegetable stock 245ml
- Basil
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Reduced-sugar baked beans 240g
- Mixed herbs 1.25 tsp
- Hummus 90g
- Parmesan 25g
- Olive oil 1 tbsp
- Olive oil spray
- Pomegranate seeds 40g
- Lemon dressing 20g
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 30g
- Watercress 40g
- Mustard 1.5 tsp
- Mixed frozen veg 280g
- Curry paste 40g
Your 7-Day Meal Plan
Monday
1500 kcal79g protein
Breakfast549 kcal · 27g protein · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 549 kcal, 27g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1.25 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch390 kcal · 20g protein · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 390 kcal, 20g protein.
Recipe
- Prep the listed ingredients: Cannellini beans tinned 245g, Tinned tomatoes 490g, Onion 1, Garlic 4 cloves, Vegetable stock 245ml, Basil.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner561 kcal · 32g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 561 kcal, 32g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 245g, Brown rice 110g dry, Broccoli 245g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Eggs 2
- Firm tofu 245g
- Green lentils tinned 235g
- Red lentils 110g
- Egg whites 8
- Green lentils 130g cooked
- Eggs 2 hard-boiled
- Tinned chickpeas 140g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 110g dry
- Wholewheat noodles 95g dry
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholemeal pasta 100g dry
Vegetables
- Avocado half
- Tinned tomatoes 490g
- Onion 1
- Broccoli 245g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 9
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 300g
- Spinach 35g
- Frozen peas 115g
- Celery 2 stalks
- Baby spinach 165g
- Mixed peppers 130g
- Onion 3/4
- Cucumber 80g
- Red pepper 1
Dairy & Eggs
- Cottage cheese 235g
- Ricotta 110g
- Halloumi 105g
- Tinned coconut milk light 280ml
Extras & Condiments
- Lemon juice 1.25 tsp
- Chilli flakes pinch
- Cannellini beans tinned 245g
- Garlic 4 cloves
- Vegetable stock 245ml
- Basil
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Reduced-sugar baked beans 240g
- Mixed herbs 1.25 tsp
- Hummus 90g
- Parmesan 25g
- Olive oil 1 tbsp
- Olive oil spray
- Pomegranate seeds 40g
- Lemon dressing 20g
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 30g
- Watercress 40g
- Mustard 1.5 tsp
- Mixed frozen veg 280g
- Curry paste 40g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.