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 Quick Prep 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 119g 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
1,788 kcal119g protein208g carbs56g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person123g protein · 180g carbs per person
Breakfast384 kcal · 26g protein · 42g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 384 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch600 kcal · 43g protein · 73g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 600 kcal, 43g protein, 73g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 100g)
- 2 tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner612 kcal · 40g protein · 40g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 612 kcal, 40g protein, 40g carbs.
Recipe
Ingredients
- 3 eggs
- 60g reduced-fat feta
- 2 generous handfuls spinach (about 60g)
- 8 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack203 kcal · 14g protein · 25g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 203 kcal, 14g protein, 25g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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.
0 of 65 items tickedSaved on this device
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Lidl Vegetarian Quick Prep 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
1799 kcal - 123g protein, 180g carbs, 68g fat, 20g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (384 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (600 kcal, 43g protein, 73g carbs, 17g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (612 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (203 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Tuesday
1752 kcal - 112g protein, 192g carbs, 64g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (318 kcal, 23g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (390 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (908 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (136 kcal, 13g protein, 15g carbs, 3g fat, 1g fibre per person)
Wednesday
1801 kcal - 121g protein, 220g carbs, 53g fat, 45g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (354 kcal, 24g protein, 40g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (675 kcal, 37g protein, 71g carbs, 27g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (611 kcal, 45g protein, 97g carbs, 7g fat, 25g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (161 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Thursday
1798 kcal - 105g protein, 267g carbs, 38g fat, 46g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (382 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (555 kcal, 29g protein, 77g carbs, 14g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (605 kcal, 31g protein, 118g carbs, 3g fat, 30g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (256 kcal, 19g protein, 30g carbs, 7g fat, 3g fibre per person)
Friday
1800 kcal - 130g protein, 227g carbs, 46g fat, 37g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (357 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (784 kcal, 48g protein, 100g carbs, 23g fat, 11g fibre per person)
- Snack: Chocolate Protein Shake (264 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
Saturday
1799 kcal - 113g protein, 182g carbs, 67g fat, 21g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g 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 (688 kcal, 44g protein, 74g carbs, 25g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (292 kcal, 19g protein, 44g carbs, 4g fat, 5g fibre per person)
Sunday
1769 kcal - 126g protein, 191g carbs, 58g fat, 32g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (536 kcal, 34g protein, 41g carbs, 26g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (510 kcal, 39g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 36g protein, 66g carbs, 16g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (161 kcal, 17g protein, 16g carbs, 4g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 925g
- Eggs 14
- Tinned chickpeas 90g
- Quorn mince 180g
- Silken tofu 150g
- Green lentils 200g
- Whey protein powder 35g
Carbs & Grains
- Wholewheat noodles 80g
- Wholemeal 1 roll
- Wholemeal 2 pittas
- Rice 3 cakes
- Brown rice 320g
- Wholemeal pasta 80g
- Low-sugar granola 30g
- Wholemeal bread 8 slices
- Rice noodles 75g
- Rolled oats 40g
Vegetables
- Broccoli 310g
- Spinach 60g
- Cherry tomatoes 2 x 300g packs (408g required)
- Courgette 2
- Red pepper 2
- mixed veg 310g
- Tinned tomatoes 2 x 400g tins (769g required)
- Onion 3
- edamame beans 240g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Spring onion 5
- Watercress 30g
Dairy & Eggs
- Skyr 1.1kg
- Reduced-fat feta 60g
- Cottage cheese 500g
- Tinned coconut milk light 1 x 400ml tin (175ml required)
- Low-fat Greek yogurt 450g
- Semi-skimmed milk 1 x 1L carton (464ml required)
- Butter 11g
Fruit
- Banana 6
- berries 55g
- mixed berries 90g
Herbs & Spices
- Ginger 1 tsp
- Garlic 8 cloves
- Mixed herbs 1.5 tbsp
- Basil, optional to taste
Condiments & Oils
- Honey 2.25 tbsp
- Soy sauce 3 tbsp
- Olive oil 1 tsp
- Curry paste 30g
- Tahini 18g
- Miso paste 1 tbsp
- Vegetable stock 1 cube (makes 500ml; 406ml required)
- Teriyaki sauce 45g
- Light mayo 18g
- Mustard 1 tsp
- Tamari 2 tbsp
Tins & Jars
- Cannellini beans 210g
- Reduced-sugar baked beans 230g
Extras
- Walnuts 100g
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
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 119g 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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