What this plan is for
A Lidl high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Desk Lunch Weekly High-Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 157g 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
1,800 kcal157g protein179g carbs51g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person180g protein · 163g carbs per person
Breakfast635 kcal · 59g protein · 57g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 635 kcal, 59g protein, 57g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 60g wholemeal flour
- 2 eggs
- 125ml oat milk
- 125g low-fat Greek yogurt
- 70g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch322 kcal · 46g protein · 8g carbs · 15 min
Lean Beef Mince Lettuce Wraps
Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 322 kcal, 46g protein, 8g carbs.
Recipe
Ingredients
- 200g lean beef mince
- 5 romaine lettuce leaves
- 2 spring onions
- 1¼ tbsp soy sauce
- 2 garlic cloves
- 1¼ tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean beef mince with garlic and ginger in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions and soy sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner511 kcal · 50g protein · 65g carbs · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 511 kcal, 50g protein, 65g carbs.
Recipe
Ingredients
- 225g cod fillet
- 275g new potatoes
- 175g green beans
- 1¼ lemons
- 1¼ tsp olive oil
- parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, heat the oven to 200C/180C fan. Bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add green beans and cook until tender.
- Serve the new potatoes with cod fillet, green beans, lemons, olive oil and parsley, to taste, then season to taste.
Snack332 kcal · 25g protein · 33g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 332 kcal, 25g protein, 33g carbs.
Recipe
Ingredients
- ¾ of a standard tin of sardines, drained
- 5 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain sardines.
- Top rye crackers with sardines and serve.
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 73 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,800 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Lidl Desk Lunch Weekly High-Protein Low Calorie 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
1800 kcal - 180g protein, 163g carbs, 47g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (635 kcal, 59g protein, 57g carbs, 20g fat, 9g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (322 kcal, 46g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (511 kcal, 50g protein, 65g carbs, 8g fat, 11g fibre per person)
- Snack: Sardines on Rye Crackers (332 kcal, 25g protein, 33g carbs, 10g fat, 7g fibre per person)
Tuesday
1801 kcal - 155g protein, 181g carbs, 52g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (468 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (504 kcal, 45g protein, 59g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (618 kcal, 39g protein, 67g carbs, 22g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (211 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Wednesday
1800 kcal - 151g protein, 169g carbs, 60g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (511 kcal, 47g protein, 46g carbs, 16g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (554 kcal, 40g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (602 kcal, 50g protein, 43g carbs, 25g fat, 13g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (133 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Thursday
1801 kcal - 183g protein, 159g carbs, 45g fat, 18g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (619 kcal, 57g protein, 55g carbs, 19g fat, 9g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (311 kcal, 44g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (563 kcal, 55g protein, 87g carbs, 4g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (308 kcal, 27g protein, 9g carbs, 13g fat, 1g fibre per person)
Friday
1801 kcal - 166g protein, 192g carbs, 44g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (550 kcal, 51g protein, 49g carbs, 17g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (475 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (596 kcal, 60g protein, 70g carbs, 9g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (180 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
Saturday
1798 kcal - 114g protein, 198g carbs, 61g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (383 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (758 kcal, 41g protein, 80g carbs, 30g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (500 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (157 kcal, 15g protein, 18g carbs, 3g fat, 2g fibre per person)
Sunday
1801 kcal - 148g protein, 194g carbs, 48g fat, 20g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (372 kcal, 26g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (420 kcal, 43g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (719 kcal, 57g protein, 86g carbs, 14g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (290 kcal, 22g protein, 30g carbs, 8g fat, 6g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 150g
- Eggs 12
- Lean beef mince 410g
- Cod fillet 230g
- Tinned sardines in spring water 190g
- Tinned tuna in spring water 120g
- Firm tofu 525g
- Lean lamb mince 190g
- King prawns 220g
- Beef tomato 1
- Smoked salmon 80g
- Chicken tikka 150g
- Lean beef strips 200g
Carbs & Grains
- Wholemeal flour 250g
- New potatoes 290g
- Brown rice 240g
- Rice noodles 70g
- Wholewheat noodles 180g
- Wholemeal 1 pitta
- Wholemeal 1 tortilla
- White potatoes 250g
- Wholemeal bread 2 slices
Vegetables
- Romaine lettuce 90g
- Spring onion 9
- Green beans 170g
- Edamame beans 70g
- Broccoli 95g
- Onion 2
- Peas 75g
- Pak choi 170g
- Courgette 1
- Red pepper 1
- Cherry tomatoes 1 x 300g pack (132g required)
- Cucumber 2 (349g required)
- mixed veg 150g
- Lettuce 40g
Dairy & Eggs
- Oat milk 1 x 1L carton (494ml required)
- Low-fat Greek yogurt 800g
- Semi-skimmed milk 1 x 1L carton (392ml required)
- Light mozzarella 110g
- Cottage cheese 200g
- Skyr 400g
- Mint yogurt sauce 30g
Fruit
- berries 360g
- mixed berries 75g
- Banana 2
Herbs & Spices
- Garlic 11 cloves
- Ginger 1.75 tbsp
- Parsley, optional to taste x2
- Garam masala 2 tsp
- Basil, optional to taste
- Mixed herbs 1 tsp
Condiments & Oils
- Soy sauce 8 tbsp
- Olive oil 1.25 tsp
- Sesame oil 1 tsp
- Tamari 1.75 tbsp
- Sweet chilli sauce 22g
- Honey 1 tbsp
- Tahini 20g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Lemon 2
- Rye 9 crackers
- Beansprouts 85g
- Lime juice, optional to taste x2
- Peanuts 16g
- Cauliflower 280g
- Balsamic glaze 1.25 tsp
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Walnuts 40g
- Lemon juice, optional to taste
- Sesame seeds 1 tsp
- stir-fry veg 200g
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 157g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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 beginners?
Yes. Recipes are rated Low (10–20 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.