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 High-Variety 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 147g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,799 kcal147g protein183g carbs53g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person144g protein · 140g carbs per person
Breakfast330 kcal · 28g protein · 41g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 330 kcal, 28g protein, 41g carbs.
Recipe
Ingredients
- 200g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch530 kcal · 37g protein · 45g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 530 kcal, 37g protein, 45g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 200g new potatoes
- 100g green beans
- 1 lemon
- 1 tsp olive oil
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, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner651 kcal · 54g protein · 45g carbs · 25 min
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 651 kcal, 54g protein, 45g carbs.
Recipe
Ingredients
- 200g lean lamb mince
- ½ medium cauliflower (about 300g)
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 2 tsp garam masala
- 80g peas
Method
- Grate or pulse the medium cauliflower into rice-sized pieces and set aside.
- Soften onion, garlic and ginger in a large non-stick pan over medium heat for 4-5 minutes.
- Add the lean lamb mince and cook until browned, breaking it up with a spoon. Stir in garam masala and peas and cook until hot through.
- Cook the cauliflower rice in a separate dry pan for 4-5 minutes, stirring, then season and serve with the keema.
Snack287 kcal · 25g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 287 kcal, 25g protein, 9g carbs.
Recipe
Ingredients
- 100g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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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.
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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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Lidl High-Variety 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
1798 kcal - 144g protein, 140g carbs, 70g fat, 28g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (330 kcal, 28g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (530 kcal, 37g protein, 45g carbs, 25g fat, 7g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (651 kcal, 54g protein, 45g carbs, 27g fat, 14g fibre per person)
- Snack: Light Mozzarella and Tomato (287 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Tuesday
1799 kcal - 143g protein, 205g carbs, 54g fat, 25g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (352 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (498 kcal, 38g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (794 kcal, 59g protein, 78g carbs, 32g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (155 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Wednesday
1800 kcal - 175g protein, 179g carbs, 40g fat, 30g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (378 kcal, 31g protein, 47g carbs, 6g fat, 6g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (326 kcal, 47g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (835 kcal, 69g protein, 90g carbs, 23g fat, 15g fibre per person)
- Snack: Tuna on Rye Crackers (261 kcal, 28g protein, 34g carbs, 2g fat, 7g fibre per person)
Thursday
1799 kcal - 151g protein, 185g carbs, 52g fat, 22g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (344 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (548 kcal, 38g protein, 47g carbs, 26g fat, 7g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (769 kcal, 61g protein, 92g carbs, 15g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (138 kcal, 23g protein, 3g carbs, 5g fat, 1g fibre per person)
Friday
1794 kcal - 172g protein, 219g carbs, 23g fat, 31g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (371 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (472 kcal, 53g protein, 59g carbs, 3g fat, 6g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (844 kcal, 69g protein, 107g carbs, 14g fat, 19g fibre per person)
- Snack: Skyr High-Protein Yogurt (107 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Saturday
1799 kcal - 145g protein, 178g carbs, 54g fat, 20g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (622 kcal, 39g protein, 35g carbs, 36g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (590 kcal, 48g protein, 71g carbs, 9g fat, 5g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (435 kcal, 43g protein, 55g carbs, 6g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (152 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Sunday
1807 kcal - 101g protein, 174g carbs, 76g fat, 22g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (473 kcal, 29g protein, 26g carbs, 27g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (454 kcal, 24g protein, 57g carbs, 13g fat, 3g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (781 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (99 kcal, 9g protein, 12g carbs, 2g fat, 4g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 525g
- Lean lamb mince 210g
- Beef tomato 1
- Lean beef mince 210g
- Chicken breast 260g
- Tinned tuna in spring water 260g
- Lean beef strips 210g
- King prawns 130g
- Turkey mince lean 410g
- Smoked mackerel fillet 140g
- Eggs 4
- Cod fillet 200g
- Tinned mackerel in brine 95g
- Firm tofu 150g
- Tinned chickpeas 75g
Carbs & Grains
- Low-sugar granola 220g
- New potatoes 675g
- Wholemeal 1 pitta
- Soba noodles 100g
- White potatoes 290g
- Brown rice 300g
- Baking potato 230g
- Wholemeal pasta 110g
- Wholemeal bread 4 slices
Vegetables
- Green beans 360g
- Onion 3
- Peas 160g
- Courgette 1
- Red pepper 1
- Cherry tomatoes 1 x 300g pack (145g required)
- Pak choi 170g
- Romaine lettuce 90g
- Spring onion 3
- Carrot 220g
- Broccoli 180g
- Tinned tomatoes 2 x 400g tins (455g required)
- Cucumber 1 (225g required)
- Red onion 1
- mixed veg 150g
- Celery 2 sticks
Dairy & Eggs
- Skyr 1.3kg
- Light mozzarella 110g
- Cottage cheese 220g
- Low-fat Greek yogurt 420g
- Butter 9g
- Tinned coconut milk light 1 x 400ml tin (150ml required)
Fruit
- berries 500g
- mixed berries 90g
Herbs & Spices
- Garlic 17 cloves
- Ginger 1.25 tbsp
- Garam masala 2 tsp
- Basil, optional to taste
- Mixed herbs 2.25 tsp
- Parsley, optional to taste
- Dill 0.75 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Miso paste 1.25 tbsp
- Soy sauce 4.5 tbsp
- Light mayo 16g
- Chicken stock 100ml
- Honey 1 tsp
- Lemon dressing 11g
- Curry paste 23g
Extras
- Lemon 3
- Cauliflower 310g
- Balsamic glaze 1 tsp
- Sesame seeds 1.25 tsp
- Rye 5 crackers
- Lemon juice 1 tbsp
- stir-fry veg 210g
- Lemon juice, optional to taste
- Sweetcorn 70g
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 147g 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 rotation actively avoids repeating the same protein twice in one day.
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 Higher variety and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
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