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 Higher-Protein Weekly High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 94g 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
1,494 kcal94g protein180g carbs46g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person102g protein · 144g carbs per person
Breakfast420 kcal · 27g protein · 39g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 420 kcal, 27g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, 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 wholemeal bread, then serve with the eggs and olive oil.
Lunch475 kcal · 35g protein · 66g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 475 kcal, 35g protein, 66g 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.
Dinner604 kcal · 40g protein · 39g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 604 kcal, 40g protein, 39g 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 Higher-Protein Weekly 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 - 102g protein, 144g carbs, 60g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (475 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
Tuesday
1501 kcal - 84g protein, 175g carbs, 51g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (318 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (394 kcal, 24g protein, 65g carbs, 2g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (789 kcal, 40g protein, 80g carbs, 35g fat, 11g fibre per person)
Wednesday
1501 kcal - 90g protein, 179g carbs, 52g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (372 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (452 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (677 kcal, 43g protein, 73g carbs, 25g fat, 7g fibre per person)
Thursday
1502 kcal - 101g protein, 168g carbs, 49g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (422 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (584 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (496 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
Friday
1498 kcal - 103g protein, 178g carbs, 41g fat, 40g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (553 kcal, 37g protein, 53g carbs, 18g fat, 11g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (576 kcal, 43g protein, 91g carbs, 7g fat, 23g fibre per person)
Saturday
1471 kcal - 92g protein, 208g carbs, 30g fat, 30g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (304 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (658 kcal, 40g protein, 84g carbs, 19g fat, 9g fibre per person)
Sunday
1489 kcal - 86g protein, 209g carbs, 36g fat, 40g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (305 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (659 kcal, 36g protein, 70g carbs, 26g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (525 kcal, 27g protein, 102g carbs, 2g fat, 26g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Green lentils 340g
- Firm tofu 850g
- Tinned chickpeas 80g
- Quorn mince 180g
- Red lentils 90g
Carbs & Grains
- Wholemeal bread 15 slices
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 210g
- Soba noodles 75g
- Rice noodles 75g
- Wholewheat noodles 80g
- Wholemeal pasta 80g
Vegetables
- Baby spinach 230g
- Mushrooms 625g
- Courgette 2
- Red pepper 3
- Cherry tomatoes 2 x 300g packs (442g required)
- Spinach 60g
- Onion 3
- mixed veg 290g
- Edamame beans 90g
- Cucumber 1 (202g required)
- Spring onion 5
- Broccoli 280g
- Tinned tomatoes 1 x 400g tin (344g required)
- Carrot 3
- Celery 2 stalks
- Sweet potato mash 220g
Dairy & Eggs
- Cottage cheese 460g
- Reduced-fat feta 60g
- Tinned coconut milk light 1 x 400ml tin (151ml required)
- Halloumi 70g
Fruit
- Pomegranate seeds 30g
Herbs & Spices
- Mixed herbs 2.75 tsp
- Cumin 0.75 tsp
- Ginger 2 tsp
- Garlic 5 cloves
- Black pepper, optional to taste x2
Condiments & Oils
- Olive oil 2 tbsp
- Vegetable stock 2 cubes (makes 1L; 988ml required)
- Curry paste 23g
- Soy sauce 3 tbsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Lemon dressing 13g
- Teriyaki sauce 35g
- Tahini 17g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Sesame seeds 1.75 tsp
- Lemon juice, optional to taste
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 94g 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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