What this plan is for
A Lidl high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 130g 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
1,797 kcal130g protein203g carbs53g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person129g protein · 213g carbs per person
Breakfast498 kcal · 46g protein · 45g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 498 kcal, 46g protein, 45g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch477 kcal · 29g protein · 80g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 477 kcal, 29g protein, 80g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 450ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner680 kcal · 41g protein · 87g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 680 kcal, 41g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack145 kcal · 13g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 145 kcal, 13g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste 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 69 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | 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 — 1,800 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
1800 kcal - 129g protein, 213g carbs, 48g fat, 33g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (477 kcal, 29g protein, 80g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (680 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Tuesday
1799 kcal - 140g protein, 136g carbs, 72g fat, 25g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (559 kcal, 38g protein, 54g carbs, 19g fat, 11g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 34g protein, 31g carbs, 27g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (244 kcal, 22g protein, 7g carbs, 11g fat, 1g fibre per person)
Wednesday
1799 kcal - 132g protein, 254g carbs, 34g fat, 53g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (568 kcal, 52g protein, 51g carbs, 17g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (485 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (616 kcal, 32g protein, 120g carbs, 3g fat, 30g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
1783 kcal - 130g protein, 214g carbs, 48g fat, 38g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (584 kcal, 54g protein, 53g carbs, 18g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (509 kcal, 33g protein, 60g carbs, 14g fat, 14g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Friday
1798 kcal - 133g protein, 206g carbs, 52g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (472 kcal, 44g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (555 kcal, 41g protein, 88g carbs, 6g fat, 23g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (150 kcal, 14g protein, 11g carbs, 6g fat, 6g fibre per person)
Saturday
1801 kcal - 127g protein, 230g carbs, 43g fat, 41g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (345 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Tofu Pad Thai (792 kcal, 50g protein, 85g carbs, 29g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (302 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
Sunday
1799 kcal - 117g protein, 167g carbs, 75g fat, 27g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (304 kcal, 25g protein, 38g carbs, 5g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (966 kcal, 49g protein, 98g carbs, 43g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (154 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 19
- Green lentils 380g
- Firm tofu 725g
- Beef tomato 1
- Quorn mince 170g
- Pea protein powder 35g
- Tinned chickpeas 95g
Carbs & Grains
- Wholemeal flour 240g
- Brown rice 230g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Soba noodles 85g
- Wholemeal bread 2 slices
- Wholemeal pasta 75g
- Low-sugar granola 80g
- Rice noodles 85g
Vegetables
- Courgette 3
- Red pepper 4
- Onion 5
- Broccoli 180g
- Spring onion 5
- Cucumber 2 (427g required)
- Spinach 85g
- Cherry tomatoes 1 x 300g pack (255g required)
- Mushrooms 210g
- Carrot 3
- Sweet potato mash 260g
- Celery 2 sticks
- Edamame beans 230g
- mixed veg 310g
- Tinned tomatoes 2 x 400g tins (750g required)
- Mixed leaves 60g
Dairy & Eggs
- Oat milk 1 x 1L carton (729ml required)
- Low-fat Greek yogurt 750g
- Halloumi 70g
- Reduced-fat feta 55g
- Light mozzarella 90g
- Cottage cheese 350g
- Skyr 400g
- Tinned coconut milk light 1 x 400ml tin (186ml required)
Fruit
- berries 525g
- Pomegranate seeds 30g
- Banana 1
Herbs & Spices
- Cumin 1 tsp
- Mixed herbs 2.75 tsp
- Basil, optional to taste x2
- Garlic 7 cloves
- Dill 1 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 860ml required)
- Teriyaki sauce 40g
- Lemon dressing 13g
- Olive oil 2 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Honey 1.25 tsp
- Tahini 16g
- Tamari 2.25 tbsp
- Curry paste 30g
Tins & Jars
- Reduced-sugar baked beans 220g
- Cannellini beans 210g
Extras
- Sesame seeds 1.75 tsp
- Balsamic glaze 1 tsp
- Lemon juice, optional to taste
- Sea salt, optional to taste
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
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 130g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.