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 142g of protein, built around Lidl's Simply / own-brand core range for an estimated £65–100/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person152g protein · 142g carbs per person
Breakfast330 kcal · 28g protein · 41g carbs · 5 min
High-Protein Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
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
Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Lunch528 kcal · 45g protein · 47g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot.
Recipe
Ingredients
175g pork tenderloin
1 medium parsnip
1 medium carrot
½ medium sweet potato
1 tbsp olive oil
1 tsp mixed herbs
Method
Heat the oven to 200°C (180°C fan).
Cut the parsnip, carrot and sweet potato into even chunks, toss with the olive oil and mixed herbs, and roast for 30-35 minutes, turning halfway.
Meanwhile, brown the pork tenderloin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the roasted vegetables.
Dinner651 kcal · 54g protein · 45g carbs · 25 min
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion.
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).
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 and beef tomato as needed.
Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Estimated cost: £65–100/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £65–100 per week for one person at typical UK prices, 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 142g 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.
