Monday
1500 kcal - 71g protein- Breakfast: Banana and Peanut Butter Porridge (519 kcal, 18g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (450 kcal, 23g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (531 kcal, 30g protein)
Lidl Higher-Protein Weekly High Protein Vegetarian Plan — 1,500 kcal
Free printable vegetarian UK high protein vegetarian meal plan for Lidl: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketLidl
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forHigh-protein meat-free eating
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forHigh-protein meat-free eating
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 66g protein- Breakfast: Banana and Peanut Butter Porridge (523 kcal, 19g protein)
- Lunch: Baked Falafel and Salad Pitta (523 kcal, 19g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (454 kcal, 28g protein)
Wednesday
1500 kcal - 74g protein- Breakfast: Banana and Peanut Butter Porridge (540 kcal, 19g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (432 kcal, 29g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (528 kcal, 26g protein)
Thursday
1500 kcal - 58g protein- Breakfast: Banana and Peanut Butter Porridge (493 kcal, 18g protein)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 20g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (514 kcal, 20g protein)
Friday
1500 kcal - 69g protein- Breakfast: Banana and Peanut Butter Porridge (486 kcal, 17g protein)
- Lunch: Edamame and Soba Noodle Salad (453 kcal, 24g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (561 kcal, 28g protein)
Saturday
1500 kcal - 66g protein- Breakfast: Overnight Oats with Banana (456 kcal, 16g protein)
- Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (574 kcal, 29g protein)
Sunday
1500 kcal - 80g protein- Breakfast: Overnight Oats with Banana (434 kcal, 15g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (496 kcal, 30g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (570 kcal, 35g protein)
Weekly shopping list
Protein
- Eggs 2 hard-boiled
- Firm tofu 230g
- Eggs 2
- Green lentils tinned 240g
- Tinned chickpeas 220g
- Green lentils 130g
Carbs & Grains
- Rolled oats 105g
- Wholemeal bread 2 slices
- Brown rice 105g dry
- Wholemeal pitta 1
- Soba noodles 85g dry
- Wholemeal pasta 95g dry
Vegetables
- Broccoli 230g
- Spring onion 2
- Tomato 1
- Cucumber 5 slices
- Courgette 1
- Red pepper 1
- Onion half
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Baby spinach 110g
- Tinned tomatoes 220g
- Frozen peas 110g
- Edamame beans 110g
- Cucumber half
Dairy & Eggs
- Oat milk 350ml
- Peanut butter 1.25 tbsp
- Ricotta 110g
- Semi-skimmed milk 260ml
- Tinned coconut milk light 250ml
Extras & Condiments
- Banana 1
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Reduced-sugar baked beans 235g
- Olive oil 1.25 tsp
- Vegetable stock 240ml
- Curry powder 2.25 tsp
- Parmesan 20g
- Garlic 2 cloves
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Honey 1.25 tsp
- Cumin 1.25 tsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Mixed frozen veg 250g
- Curry paste 35g
Your 7-Day Meal Plan
Monday
1500 kcal71g protein
Breakfast519 kcal · 18g protein · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 519 kcal, 18g protein.
Recipe
- Lay out the ingredients: Rolled oats 105g, Oat milk 350ml, Banana 1, Peanut butter 1.25 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch450 kcal · 23g protein · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 450 kcal, 23g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 2 slices, Watercress 35g, Mustard 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner531 kcal · 30g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 531 kcal, 30g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 230g, Brown rice 105g dry, Broccoli 230g, Teriyaki sauce 45g, Sesame seeds 1.25 tsp, Spring onion 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Eggs 2 hard-boiled
- Firm tofu 230g
- Eggs 2
- Green lentils tinned 240g
- Tinned chickpeas 220g
- Green lentils 130g
Carbs & Grains
- Rolled oats 105g
- Wholemeal bread 2 slices
- Brown rice 105g dry
- Wholemeal pitta 1
- Soba noodles 85g dry
- Wholemeal pasta 95g dry
Vegetables
- Broccoli 230g
- Spring onion 2
- Tomato 1
- Cucumber 5 slices
- Courgette 1
- Red pepper 1
- Onion half
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Baby spinach 110g
- Tinned tomatoes 220g
- Frozen peas 110g
- Edamame beans 110g
- Cucumber half
Dairy & Eggs
- Oat milk 350ml
- Peanut butter 1.25 tbsp
- Ricotta 110g
- Semi-skimmed milk 260ml
- Tinned coconut milk light 250ml
Extras & Condiments
- Banana 1
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Reduced-sugar baked beans 235g
- Olive oil 1.25 tsp
- Vegetable stock 240ml
- Curry powder 2.25 tsp
- Parmesan 20g
- Garlic 2 cloves
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Honey 1.25 tsp
- Cumin 1.25 tsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Mixed frozen veg 250g
- Curry paste 35g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
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