Lidl Vegetarian Low-Fuss 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 difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian

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
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 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 104g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (463 kcal, 35g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (491 kcal, 33g protein)
  • Dinner: Chickpea and Sweet Potato Stew (573 kcal, 22g protein)
  • Snack: Roasted Spiced Chickpeas (273 kcal, 14g protein)

Tuesday

1800 kcal - 107g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (428 kcal, 33g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (566 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (579 kcal, 33g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (227 kcal, 18g protein)

Wednesday

1800 kcal - 101g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (428 kcal, 33g protein)
  • Lunch: Edamame and Soba Noodle Salad (529 kcal, 28g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 30g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (352 kcal, 10g protein)

Thursday

1800 kcal - 117g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (453 kcal, 35g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (480 kcal, 21g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (587 kcal, 29g protein)
  • Snack: Pea Protein Green Smoothie (280 kcal, 32g protein)

Friday

1800 kcal - 106g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (443 kcal, 34g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 31g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (613 kcal, 23g protein)
  • Snack: Rice Cakes with Cottage Cheese (222 kcal, 18g protein)

Saturday

1800 kcal - 112g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (353 kcal, 29g protein)
  • Lunch: Miso Tofu and Edamame Bowl (511 kcal, 34g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (632 kcal, 32g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (304 kcal, 17g protein)

Sunday

1800 kcal - 92g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (365 kcal, 30g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (554 kcal, 28g protein)
  • Snack: Walnuts and Dried Blueberries (277 kcal, 6g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Tinned chickpeas 270g
  • Firm tofu 250g
  • Green lentils 135g
  • Green lentils tinned 270g
  • Silken tofu 180g

Carbs & Grains

  • Brown rice 100g dry
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Rice cakes 3
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 340g
  • Tinned tomatoes 550g
  • Spinach 135g
  • Baby spinach 125g
  • Broccoli 250g
  • Spring onion 3
  • Edamame beans 125g
  • Cucumber 3/4
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Pea protein powder 40g
  • Frozen peas 130g
  • Cherry tomatoes 7
  • Black pepper pinch

Dairy & Eggs

  • Skyr 270g
  • Low-fat Greek yogurt 190g
  • Peanut butter 1.25 tbsp
  • Oat milk 330ml
  • Cottage cheese 130g
  • Ricotta 120g
  • Halloumi 125g

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 80g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Curry powder 2.5 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Frozen berries 75g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Vegetable stock 675ml
  • Banana 3/4
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Parmesan 25g
  • Garlic 3 cloves
  • Miso paste 1.25 tbsp
  • Reduced-fat cheddar 50g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal104g protein
Breakfast463 kcal · 35g protein · 3 min

Skyr with Walnuts, Honey and Banana

Made with skyr, walnuts, banana. Ready in 3 min — 463 kcal, 35g protein.

Recipe
  1. Lay out the ingredients: Skyr 270g, Walnuts 25g, Banana 1, Honey 1.25 tsp.
  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.
Lunch491 kcal · 33g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 491 kcal, 33g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 80g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner573 kcal · 22g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 573 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 270g, Sweet potato 340g, Tinned tomatoes 550g, Spinach 135g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack273 kcal · 14g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 273 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 270g, Smoked paprika 1.25 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  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

  • Eggs 4
  • Tinned chickpeas 270g
  • Firm tofu 250g
  • Green lentils 135g
  • Green lentils tinned 270g
  • Silken tofu 180g

Carbs & Grains

  • Brown rice 100g dry
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Rice cakes 3
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 340g
  • Tinned tomatoes 550g
  • Spinach 135g
  • Baby spinach 125g
  • Broccoli 250g
  • Spring onion 3
  • Edamame beans 125g
  • Cucumber 3/4
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Pea protein powder 40g
  • Frozen peas 130g
  • Cherry tomatoes 7
  • Black pepper pinch

Dairy & Eggs

  • Skyr 270g
  • Low-fat Greek yogurt 190g
  • Peanut butter 1.25 tbsp
  • Oat milk 330ml
  • Cottage cheese 130g
  • Ricotta 120g
  • Halloumi 125g

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 80g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Curry powder 2.5 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Frozen berries 75g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Vegetable stock 675ml
  • Banana 3/4
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Parmesan 25g
  • Garlic 3 cloves
  • Miso paste 1.25 tbsp
  • Reduced-fat cheddar 50g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Dried blueberries 25g

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?

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 vegetarian eaters?

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

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