Lidl Vegetarian Quick Prep High Protein Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian high protein low calorie meal plan for Lidl. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 360 kcal, 12g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 250 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Green lentils 100g dry
- Black beans tinned 200g
- Eggs 2 soft-boiled
- Firm tofu 200g
- Beef tomato 1
Carbs & Grains
- Brown rice 100g dry
- Wholemeal pasta 90g dry
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Sweet potato 200g
- Baby spinach 60g
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Sweetcorn 60g
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 400g
- Red pepper 1
- Celery sticks 4
- Broccoli 100g
- Spinach 60g
- Courgette 1 roasted
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Coconut milk light 200ml
- Ricotta 100g
- Almond butter 1 tbsp
- Semi-skimmed milk 300ml
- Light mozzarella 100g
- Cottage cheese 200g
- Low-fat Greek yogurt 150g
Extras & Condiments
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Banana 1
- Almonds 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Olive oil 1 tbsp
- Apple 1
- Walnuts 20g
- Mixed leaves 60g
- Chilli powder 1 tsp
- Cannellini beans tinned 200g
- Basil
- Curry paste 30g
- Whey protein powder 30g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Balsamic glaze 1 tsp
- Reduced-sugar baked beans 200g
- Beansprouts 100g
- Tamari 2 tbsp
- Hummus 80g
- Sesame oil 1 tsp
- Sea salt pinch
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.
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.