Lidl Vegetarian Desk Lunch Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable vegetarian 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 difficultyLow (10–20 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Vegetarian 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 78g protein
  • Breakfast: Oat Porridge with Berries (430 kcal, 15g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (510 kcal, 19g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (618 kcal, 35g protein)
  • Snack: Carrot Sticks with Hummus (242 kcal, 9g protein)

Tuesday

1800 kcal - 87g protein
  • Breakfast: Oat Porridge with Berries (440 kcal, 15g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (549 kcal, 25g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (536 kcal, 33g protein)
  • Snack: Roasted Spiced Chickpeas (275 kcal, 14g protein)

Wednesday

1800 kcal - 98g protein
  • Breakfast: Oat Porridge with Berries (403 kcal, 14g protein)
  • Lunch: Green Lentil and Halloumi Bowl (617 kcal, 38g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (554 kcal, 28g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (226 kcal, 18g protein)

Thursday

1800 kcal - 71g protein
  • Breakfast: Oat Porridge with Berries (395 kcal, 14g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (481 kcal, 25g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (579 kcal, 22g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (345 kcal, 10g protein)

Friday

1800 kcal - 92g protein
  • Breakfast: Oat Porridge with Berries (384 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (540 kcal, 19g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (624 kcal, 31g protein)
  • Snack: Pea Protein Green Smoothie (252 kcal, 29g protein)

Saturday

1800 kcal - 116g protein
  • Breakfast: Tofu Scramble with Peppers (414 kcal, 31g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (514 kcal, 34g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (629 kcal, 31g protein)
  • Snack: Rice Cakes with Cottage Cheese (243 kcal, 20g protein)

Sunday

1800 kcal - 101g protein
  • Breakfast: Tofu Scramble with Peppers (360 kcal, 27g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (559 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (571 kcal, 35g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (310 kcal, 17g protein)

Weekly shopping list

Protein

  • Firm tofu 270g
  • Red lentils 135g
  • Eggs 3
  • Tinned chickpeas 270g
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 105g
  • Wholemeal pitta 1
  • Brown rice 120g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Rice cakes 2
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Broccoli 270g
  • Spring onion 3
  • Carrot 3
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen peas 125g
  • Tomato 1
  • Baby spinach 180g
  • Pea protein powder 35g
  • Mixed peppers 145g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 575g

Dairy & Eggs

  • Oat milk 400ml
  • Halloumi 100g
  • Low-fat Greek yogurt 190g
  • Peanut butter 1.25 tbsp
  • Ricotta 120g
  • Cottage cheese 145g
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Hummus 105g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Vegetable stock 675ml
  • Reduced-sugar baked beans 270g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 50g
  • Banana half
  • Turmeric 0.75 tsp
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 35g
  • Reduced-fat cheddar 50g

Your 7-Day Meal Plan

Monday

1800 kcal78g protein
Breakfast430 kcal · 15g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 430 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 400ml, 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.
Lunch510 kcal · 19g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 510 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Hummus 105g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 40g.
  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.
Dinner618 kcal · 35g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 618 kcal, 35g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 270g, Brown rice 120g dry, Broccoli 270g, Teriyaki sauce 55g, Sesame seeds 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack242 kcal · 9g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 242 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 80g.
  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

  • Firm tofu 270g
  • Red lentils 135g
  • Eggs 3
  • Tinned chickpeas 270g
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 105g
  • Wholemeal pitta 1
  • Brown rice 120g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Rice cakes 2
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Broccoli 270g
  • Spring onion 3
  • Carrot 3
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen peas 125g
  • Tomato 1
  • Baby spinach 180g
  • Pea protein powder 35g
  • Mixed peppers 145g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 575g

Dairy & Eggs

  • Oat milk 400ml
  • Halloumi 100g
  • Low-fat Greek yogurt 190g
  • Peanut butter 1.25 tbsp
  • Ricotta 120g
  • Cottage cheese 145g
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Hummus 105g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Vegetable stock 675ml
  • Reduced-sugar baked beans 270g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 50g
  • Banana half
  • Turmeric 0.75 tsp
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 35g
  • Reduced-fat cheddar 50g

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)

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.

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