Lidl Plant-Forward Weekly High-Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 109g of protein, built around Lidl's Simply / own-brand core range for an estimated £40–70/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1809 kcal per person85g protein · 202g carbs per person
Breakfast412 kcal · 22g protein · 51g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread.
Recipe
Ingredients
100g mushrooms
2 eggs
2 slices of sourdough bread
1 garlic clove
¾ tsp olive oil
parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop mushrooms and garlic, then cook them in olive oil in a non-stick pan over medium heat until softened. Bring a small pan of water to a gentle simmer.
Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
Toast sourdough bread, then top with the cooked mushrooms and the eggs, finishing with parsley, to taste.
Lunch373 kcal · 18g protein · 14g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper.
Recipe
Ingredients
75g halloumi
1 courgette
1 red pepper
1 generous handful mixed leaves (about 40g)
¾ tbsp olive oil
¾ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Cook the halloumi under a hot grill or on a hot griddle pan for 2-3 minutes per side, until golden. Rest briefly before slicing if needed.
Heat the oven to 200°C (180°C fan). Cut courgette and red pepper into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
Arrange halloumi, courgette, red pepper and mixed leaves in a bowl and finish with olive oil and balsamic glaze.
Dinner792 kcal · 33g protein · 114g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light.
Recipe
Ingredients
1¼ standard tins of chickpeas, drained
3 generous handfuls baby spinach (about 100g)
150ml light coconut milk
150g tomatoes
¾ onion
1 tbsp plus 1 tsp curry paste
60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion into even pieces. Drain and rinse chickpeas.
Heat a large pan over medium heat and soften onion for 5-7 minutes.
Stir in light coconut milk and curry paste, then add chickpeas, baby spinach and tomatoes and simmer gently until tender and thickened.
Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack232 kcal · 12g protein · 23g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes.
Recipe
Ingredients
30g reduced-fat cheddar
3 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Estimated cost: £40–70/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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
Use extra eggs or cottage cheese as a whole-food protein top-up between meals
Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 is estimated at £40–70 per week for one person at typical UK prices, 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 109g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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.
