Lidl Low-Fuss Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable UK high protein low calorie meal plan for Lidl: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 Low-Fuss 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 - 106g protein
  • Breakfast: Oat Porridge with Berries (411 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (579 kcal, 23g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (489 kcal, 51g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (321 kcal, 18g protein)

Tuesday

1800 kcal - 113g protein
  • Breakfast: Oat Porridge with Berries (379 kcal, 13g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (545 kcal, 38g protein)
  • Dinner: Slow-Cooked Lamb and Red Lentil Stew (663 kcal, 54g protein)
  • Snack: Peanut Butter with Celery Sticks (213 kcal, 8g protein)

Wednesday

1800 kcal - 130g protein
  • Breakfast: Oat Porridge with Berries (389 kcal, 13g protein)
  • Lunch: Green Lentil and Halloumi Bowl (596 kcal, 36g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (584 kcal, 54g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (231 kcal, 27g protein)

Thursday

1800 kcal - 131g protein
  • Breakfast: Oat Porridge with Berries (420 kcal, 14g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (618 kcal, 53g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (499 kcal, 18g protein)
  • Snack: Chocolate Protein Shake (263 kcal, 46g protein)

Friday

1800 kcal - 131g protein
  • Breakfast: Oat Porridge with Berries (376 kcal, 13g protein)
  • Lunch: Grilled Chicken Caesar Wrap (565 kcal, 45g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (588 kcal, 47g protein)
  • Snack: Mini Protein Overnight Oats (271 kcal, 26g protein)

Saturday

1800 kcal - 157g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (450 kcal, 36g protein)
  • Lunch: Chicken and Sweet Potato Meal Prep Bowl (592 kcal, 54g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (604 kcal, 43g protein)
  • Snack: Lean Beef Jerky (154 kcal, 24g protein)

Sunday

1800 kcal - 154g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (452 kcal, 36g protein)
  • Lunch: Tuna Niçoise Salad (511 kcal, 45g protein)
  • Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (653 kcal, 59g protein)
  • Snack: Hard-Boiled Eggs (184 kcal, 14g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 260g
  • Chicken breast 230g
  • Chicken stock 900ml
  • Tinned sardines 140g
  • Red lentils 120g
  • Green lentils 120g cooked
  • Cod fillet 245g
  • Turkey breast slices 95g
  • Tinned tuna in spring water 190g
  • Turkey sausages 5
  • King prawns 235g
  • Lean beef jerky 45g
  • Eggs 1

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Oatcakes 5
  • Wholemeal pasta 95g dry
  • New potatoes 300g
  • Wholemeal tortilla 1
  • Low-sugar granola 45g

Vegetables

  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Cherry tomatoes 12
  • Celery sticks 5
  • Cucumber 75g
  • Cucumber slices 5
  • Edamame beans 105g
  • Spring onion 3
  • Romaine lettuce 70g
  • Sweet potato 235g
  • Broccoli 240g

Dairy & Eggs

  • Oat milk 390ml
  • Peanut butter 2.25 tbsp
  • Halloumi 95g
  • Light cream cheese 35g
  • Butternut squash 525g
  • Semi-skimmed milk 390ml
  • Skyr 120g

Extras & Condiments

  • Frozen mixed berries 105g
  • Curry powder 2.5 tsp
  • Reduced-fat cheddar 50g
  • Lemon juice 1.25 tbsp
  • Lean lamb shoulder 235g
  • Garlic 4 cloves
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Green beans 180g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Parsley
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Vegetable stock 925ml
  • Whey protein powder 40g
  • Light Caesar dressing 25g
  • Parmesan 10g
  • Paprika 1.25 tsp
  • Banana half
  • Frozen berries 95g
  • Garlic powder 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Olives 12
  • Reduced-fat crème fraîche 95g

Your 7-Day Meal Plan

Monday

1800 kcal106g protein
Breakfast411 kcal · 14g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 411 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Frozen mixed berries 105g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch579 kcal · 23g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 579 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 260g, Baby spinach 130g, Tinned tomatoes 260g, Brown rice 105g dry, Curry powder 2.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner489 kcal · 51g protein · 30 min

Chicken and Vegetable Broth with Bread

Made with chicken breast, carrot, celery. Ready in 30 min — 489 kcal, 51g protein.

Recipe
  1. Prepare the ingredients: Chicken breast 230g, Carrot 3, Celery 3 stalks, Onion 1, Chicken stock 900ml, Wholemeal roll 1.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack321 kcal · 18g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 321 kcal, 18g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 50g, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Lidl.

Protein

  • Tinned chickpeas 260g
  • Chicken breast 230g
  • Chicken stock 900ml
  • Tinned sardines 140g
  • Red lentils 120g
  • Green lentils 120g cooked
  • Cod fillet 245g
  • Turkey breast slices 95g
  • Tinned tuna in spring water 190g
  • Turkey sausages 5
  • King prawns 235g
  • Lean beef jerky 45g
  • Eggs 1

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Oatcakes 5
  • Wholemeal pasta 95g dry
  • New potatoes 300g
  • Wholemeal tortilla 1
  • Low-sugar granola 45g

Vegetables

  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Cherry tomatoes 12
  • Celery sticks 5
  • Cucumber 75g
  • Cucumber slices 5
  • Edamame beans 105g
  • Spring onion 3
  • Romaine lettuce 70g
  • Sweet potato 235g
  • Broccoli 240g

Dairy & Eggs

  • Oat milk 390ml
  • Peanut butter 2.25 tbsp
  • Halloumi 95g
  • Light cream cheese 35g
  • Butternut squash 525g
  • Semi-skimmed milk 390ml
  • Skyr 120g

Extras & Condiments

  • Frozen mixed berries 105g
  • Curry powder 2.5 tsp
  • Reduced-fat cheddar 50g
  • Lemon juice 1.25 tbsp
  • Lean lamb shoulder 235g
  • Garlic 4 cloves
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Green beans 180g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Parsley
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Vegetable stock 925ml
  • Whey protein powder 40g
  • Light Caesar dressing 25g
  • Parmesan 10g
  • Paprika 1.25 tsp
  • Banana half
  • Frozen berries 95g
  • Garlic powder 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Olives 12
  • Reduced-fat crème fraîche 95g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

🥦 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?

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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