What this plan is for
A Lidl high protein vegetarian plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 104g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalHigh Protein Vegetarian
Weekly cost£20–30 estimate
Daily average across the 7 days
1,499 kcal104g protein158g carbs51g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person112g protein · 120g carbs per person
Breakfast390 kcal · 34g protein · 13g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 390 kcal, 34g protein, 13g carbs.
Recipe
Ingredients
- 200g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch489 kcal · 37g protein · 67g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 489 kcal, 37g protein, 67g carbs.
Recipe
Ingredients
- 200g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 8 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner620 kcal · 41g protein · 40g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 620 kcal, 41g 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.
Weekly Shopping List
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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 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl High Protein Vegetarian Plan — 1,500 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
1499 kcal - 112g protein, 120g carbs, 66g fat, 23g fibre- Breakfast: Tofu Scramble with Peppers (390 kcal, 34g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (489 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
Tuesday
1498 kcal - 103g protein, 165g carbs, 50g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (312 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (630 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 42g protein, 88g carbs, 6g fat, 23g fibre per person)
Wednesday
1499 kcal - 103g protein, 145g carbs, 55g fat, 23g fibre- Breakfast: Tofu Scramble with Peppers (319 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (539 kcal, 36g protein, 52g carbs, 18g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (641 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
Thursday
1499 kcal - 109g protein, 147g carbs, 55g fat, 26g fibre- Breakfast: Tofu Scramble with Peppers (384 kcal, 33g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (612 kcal, 44g protein, 75g carbs, 18g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (503 kcal, 32g protein, 59g carbs, 14g fat, 13g fibre per person)
Friday
1500 kcal - 102g protein, 164g carbs, 48g fat, 28g fibre- Breakfast: Tofu Scramble with Peppers (340 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (481 kcal, 30g protein, 80g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (679 kcal, 43g protein, 73g carbs, 25g fat, 7g fibre per person)
Saturday
1500 kcal - 105g protein, 184g carbs, 40g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (541 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
Sunday
1501 kcal - 93g protein, 180g carbs, 45g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (371 kcal, 34g protein, 34g carbs, 11g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (432 kcal, 24g protein, 75g carbs, 3g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (698 kcal, 35g protein, 71g carbs, 31g fat, 10g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.75kg
- Eggs 11
- Quorn mince 170g
- Green lentils 370g
- Whey protein powder 45g
- Red lentils 70g
- Tinned chickpeas 70g
Carbs & Grains
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 200g
- Wholemeal pasta 75g
- Wholewheat noodles 85g
- Wholemeal bread 2 slices
- Rice noodles 75g
- Wholemeal flour 85g
Vegetables
- Mixed peppers 470g
- Courgette 3
- Red pepper 3
- Cherry tomatoes 1 x 300g pack (281g required)
- Spinach 65g
- mixed veg 260g
- Tinned tomatoes 1 x 400g tin (330g required)
- Onion 4
- Cucumber 1 (51g required)
- Broccoli 280g
- Spring onion 5
- Mixed leaves 60g
- Mushrooms 190g
- Carrot 3
- Sweet potato mash 240g
- Celery 2 stalks
Dairy & Eggs
- Cottage cheese 210g
- Reduced-fat feta 65g
- Halloumi 70g
- Oat milk 1 x 1L carton (162ml required)
- Low-fat Greek yogurt 170g
- Tinned coconut milk light 1 x 400ml tin (134ml required)
Fruit
- Pomegranate seeds 25g
- berries 100g
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 1.25 tbsp
- Mixed herbs 1 tbsp
- Garlic 5 cloves
- Ginger 1 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Tahini 17g
- Lemon dressing 13g
- Teriyaki sauce 35g
- Soy sauce 2.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 976ml required)
- Tamari 2 tbsp
- Curry paste 20g
Tins & Jars
- Reduced-sugar baked beans 210g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1.75 tsp
- Beansprouts 90g
- 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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- 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 vegetarian 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 104g 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 vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian 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 1,500 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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