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 — 1,800 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: ~1800 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1800 kcal - 101g protein
Breakfast: Greek Yogurt with Mixed Berries (302 kcal, 25g protein)
Lunch: Miso Tofu and Edamame Bowl (529 kcal, 35g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (654 kcal, 33g protein)
Snack: Banana and Almonds (315 kcal, 8g protein)
Tuesday
1800 kcal - 131g protein
Breakfast: Greek Yogurt with Mixed Berries (309 kcal, 26g protein)
Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
Dinner: Baked Cod and Chickpea Stew (630 kcal, 59g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (321 kcal, 18g protein)
Wednesday
1800 kcal - 95g protein
Breakfast: Greek Yogurt with Mixed Berries (340 kcal, 28g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (610 kcal, 34g protein)
Dinner: Chickpea and Sweet Potato Stew (595 kcal, 23g protein)
Snack: Peanut Butter with Celery Sticks (255 kcal, 10g protein)
Thursday
1800 kcal - 146g protein
Breakfast: Greek Yogurt with Mixed Berries (296 kcal, 25g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (506 kcal, 30g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (764 kcal, 64g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (234 kcal, 27g protein)
Friday
1800 kcal - 162g protein
Breakfast: Greek Yogurt with Mixed Berries (343 kcal, 29g protein)
Lunch: Vegetable Frittata Slice with Green Salad (514 kcal, 34g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (657 kcal, 49g protein)
Snack: Chocolate Protein Shake (286 kcal, 50g protein)
Saturday
1800 kcal - 135g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (360 kcal, 11g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (585 kcal, 47g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (596 kcal, 52g protein)
Snack: Mini Protein Overnight Oats (259 kcal, 25g protein)
Sunday
1800 kcal - 84g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (420 kcal, 13g protein)
Lunch: Baked Falafel and Salad Pitta (591 kcal, 21g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (618 kcal, 24g protein)
Snack: Lean Beef Jerky (171 kcal, 26g protein)
Weekly shopping list
Protein
Silken tofu 190g
Cod fillet 260g
Tinned chickpeas 260g
Eggs 3 soft-boiled
Firm tofu 220g
Turkey breast slices 100g
Eggs 4
Quorn mince 290g
Salmon fillet 170g
Chicken thighs 250g
Lean beef jerky 55g
Carbs & Grains
Brown rice 100g dry
Wholemeal pasta 115g dry
Soba noodles 105g dry
Oatcakes 5
Wholewheat noodles 100g dry
Rolled oats 45g
Wholemeal pitta 1
Vegetables
Edamame beans 125g
Baby spinach 190g
Cucumber 3/4
Red pepper 1
Tinned tomatoes 525g
Onion 1
Avocado 3/4
Cherry tomatoes 9
Sweet potato 350g
Spinach 140g
Celery sticks 6
Broccoli 125g
Courgette 1
Cucumber slices 5
Onion 3/4
Cucumber 55g
Tomato 1
Mushrooms 260g
Frozen peas 130g
Dairy & Eggs
Low-fat Greek yogurt 250g
Ricotta 125g
Peanut butter 2.75 tbsp
Light cream cheese 35g
Semi-skimmed milk 430ml
Skyr 115g
Extras & Condiments
Frozen mixed berries 125g
Honey 1.25 tsp
Miso paste 1.25 tbsp
Soy sauce 1.25 tbsp
Sesame seeds 1.25 tsp
Garlic 3 cloves
Parmesan 20g
Olive oil 1.25 tbsp
Banana 1
Almonds 25g
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Paprika 1.25 tsp
Parsley fresh
Reduced-fat cheddar 50g
Mixed leaves 85g
Tahini dressing 30g
Cumin 1.5 tsp
Lean sirloin steak 270g
Mixed herbs 1.5 tsp
Whey protein powder 45g
Bran Flakes 50g
Quinoa 90g dry
Lemon dressing 15g
Pumpkin seeds 10g
Wholemeal couscous 90g dry
Ras el hanout 2.25 tsp
Lemon 1
Banana half
Falafel 5 baked
Hummus 55g
Vegetable stock 800ml
Your 7-Day Meal Plan
Monday
1800 kcal101g protein
Breakfast302 kcal · 25g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 302 kcal, 25g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen mixed berries 125g, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch529 kcal · 35g protein · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 529 kcal, 35g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Silken tofu 190g, Edamame beans 125g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 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.
Dinner654 kcal · 33g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 654 kcal, 33g 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.
