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 Vegetarian Low-Fuss Weekly 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 117g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,803 kcal117g protein221g carbs52g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1813 kcal per person107g protein · 233g carbs per person
Breakfast527 kcal · 29g protein · 52g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 527 kcal, 29g protein, 52g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 5g butter
- 1 generous handful baby spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste and baby spinach, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast rye bread, then serve with the eggs and turmeric and butter.
Lunch330 kcal · 18g protein · 62g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 330 kcal, 18g protein, 62g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner715 kcal · 43g protein · 91g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 715 kcal, 43g protein, 91g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack241 kcal · 17g protein · 28g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 241 kcal, 17g protein, 28g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
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 low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
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
Tins & Jars
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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1813 kcal - 107g protein, 233g carbs, 52g fat, 39g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (527 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (330 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (715 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (241 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Tuesday
1791 kcal - 108g protein, 262g carbs, 40g fat, 51g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (550 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (515 kcal, 27g protein, 81g carbs, 13g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (628 kcal, 33g protein, 123g carbs, 3g fat, 31g fibre per person)
- Snack: Skyr High-Protein Yogurt (98 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Wednesday
1803 kcal - 123g protein, 250g carbs, 36g fat, 53g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (527 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (644 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (135 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Thursday
1800 kcal - 121g protein, 194g carbs, 63g fat, 36g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (549 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (581 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (495 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (175 kcal, 16g protein, 13g carbs, 8g fat, 8g fibre per person)
Friday
1814 kcal - 123g protein, 176g carbs, 71g fat, 23g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (527 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (562 kcal, 41g protein, 68g carbs, 16g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (147 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Saturday
1800 kcal - 117g protein, 173g carbs, 67g fat, 22g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (496 kcal, 31g protein, 61g carbs, 14g fat, 9g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (381 kcal, 22g protein, 32g carbs, 17g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (670 kcal, 42g protein, 72g carbs, 25g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Sunday
1801 kcal - 118g protein, 258g carbs, 36g fat, 45g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (506 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (510 kcal, 26g protein, 71g carbs, 13g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (555 kcal, 29g protein, 109g carbs, 2g fat, 27g fibre per person)
- Snack: Chocolate Protein Shake (230 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 25
- Firm tofu 725g
- Green lentils 490g
- Quorn mince 190g
- Beef tomato 1
- Silken tofu 140g
- Whey protein powder 30g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 160g
- Low-sugar granola 30g
- Soba noodles 85g
- Wholemeal pasta 85g
- Wholewheat noodles 160g
- Wholemeal bread 4 slices
- Wholemeal 1 roll
- Wholemeal flour 150g
- Rice noodles 75g
Vegetables
- Baby spinach 150g
- Tinned tomatoes 2 x 400g tins (753g required)
- Onion 5
- Broccoli 380g
- Spring onion 5
- Edamame beans 340g
- Cucumber 1 (150g required)
- Red pepper 2
- Mushrooms 390g
- Carrot 4
- Sweet potato mash 490g
- Courgette 1
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (128g required)
- Watercress 30g
Dairy & Eggs
- Butter 25g
- Low-fat Greek yogurt 430g
- Skyr 160g
- Reduced-fat feta 60g
- Semi-skimmed milk 1 x 1L carton (541ml required)
- Low-fat yogurt 180g
- Light mozzarella 90g
Fruit
- mixed berries 75g
- berries 60g
- Blueberries 90g
Herbs & Spices
- Turmeric 2.5 tsp
- Black pepper, optional to taste x5
- Garlic 10 cloves
- Basil, optional to taste x2
- Ginger 1 tbsp
- Cumin 1 tsp
- Mixed herbs 2 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1047ml required)
- Teriyaki sauce 40g
- Honey 2 tsp
- Soy sauce 6 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1 tsp
- Light mayo 18g
- Mustard 1 tsp
- Tamari 1.75 tbsp
- Miso paste 2.75 tsp
Tins & Jars
- Cannellini beans 190g
- Reduced-sugar baked beans 200g
Extras
- Sesame seeds 2 tsp
- Sea salt, optional to taste
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Balsamic glaze 1 tsp
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.
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 117g of protein per day across the week, based on the meals actually selected — in line with 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
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