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 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 122g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/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.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalHigh Protein Vegetarian
Weekly cost£20–30 estimate
Daily average across the 7 days
1,800 kcal122g protein216g carbs51g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person116g protein · 261g carbs per person
Breakfast538 kcal · 34g protein · 65g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 538 kcal, 34g protein, 65g carbs.
Recipe
Ingredients
- 80g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 90g low-fat yogurt
- 50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch562 kcal · 41g protein · 68g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 562 kcal, 41g protein, 68g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 2 tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner578 kcal · 30g protein · 113g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 578 kcal, 30g protein, 113g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 225g sweet potato mash
- 200ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack124 kcal · 11g protein · 15g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 124 kcal, 11g protein, 15g carbs.
Recipe
Ingredients
- 90g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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.
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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 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.
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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 1,800 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 Plant-Forward Weekly 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
1802 kcal - 116g protein, 261g carbs, 36g fat, 49g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (538 kcal, 34g protein, 65g carbs, 16g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (562 kcal, 41g protein, 68g carbs, 16g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (578 kcal, 30g protein, 113g carbs, 2g fat, 28g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (124 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Tuesday
1790 kcal - 114g protein, 176g carbs, 70g fat, 25g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (659 kcal, 36g protein, 70g carbs, 26g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 34g protein, 31g carbs, 27g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (136 kcal, 13g protein, 15g carbs, 3g fat, 1g fibre per person)
Wednesday
1800 kcal - 123g protein, 251g carbs, 38g fat, 59g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (576 kcal, 36g protein, 72g carbs, 17g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (357 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (701 kcal, 52g protein, 111g carbs, 8g fat, 28g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Thursday
1801 kcal - 123g protein, 224g carbs, 48g fat, 36g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (562 kcal, 36g protein, 69g carbs, 16g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (482 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (500 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (257 kcal, 19g protein, 30g carbs, 7g fat, 3g fibre per person)
Friday
1805 kcal - 116g protein, 176g carbs, 67g fat, 25g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (492 kcal, 31g protein, 61g carbs, 14g fat, 9g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (493 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Saturday
1800 kcal - 129g protein, 205g carbs, 53g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (263 kcal, 26g protein, 30g carbs, 6g fat, 3g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (470 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (949 kcal, 57g protein, 121g carbs, 27g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (118 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
Sunday
1799 kcal - 132g protein, 216g carbs, 46g fat, 32g fibre- Breakfast: Greek Yogurt with Mixed Berries (231 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (559 kcal, 35g protein, 92g carbs, 4g fat, 19g fibre per person)
- Dinner: Tofu Pad Thai (829 kcal, 53g protein, 89g carbs, 30g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (180 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 21
- Firm tofu 800g
- Green lentils 300g
- Quorn mince 210g
- Silken tofu 140g
- Beef tomato 1
Carbs & Grains
- Wholemeal flour 380g
- Wholewheat noodles 75g
- Brown rice 260g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Wholemeal pasta 95g
- Wholemeal bread 5 slices
- Low-sugar granola 30g
- Rice noodles 90g
Vegetables
- Broccoli 350g
- Mushrooms 190g
- Onion 4
- Carrot 3
- Sweet potato mash 240g
- Cucumber 1 (225g required)
- Celery 2 sticks
- mixed veg 140g
- Spinach 110g
- Cherry tomatoes 2 x 300g packs (374g required)
- Tinned tomatoes 3 x 400g tins (828g required)
- Courgette 2
- Red pepper 2
- Edamame beans 90g
- Watercress 40g
- Spring onion 6
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (708ml required)
- Low-fat yogurt 480g
- Low-fat Greek yogurt 850g
- Reduced-fat feta 110g
- Cottage cheese 370g
- Light mozzarella 90g
- Skyr 190g
Fruit
- Blueberries 240g
- berries 55g
- mixed berries 240g
Herbs & Spices
- Ginger 1 tsp
- Garlic 9 cloves
- Dill 1 tsp
- Mixed herbs 1.5 tbsp
- Basil, optional to taste x2
- Cumin 1.25 tsp
Condiments & Oils
- Soy sauce 3 tbsp
- Vegetable stock 2 cubes (makes 1L; 945ml required)
- Tahini 17g
- Olive oil 1.75 tsp
- Honey 1.5 tbsp
- Miso paste 2.75 tsp
- Light mayo 25g
- Mustard 1.25 tsp
- Teriyaki sauce 50g
- Tamari 2.25 tbsp
Tins & Jars
- Cannellini beans 210g
- Reduced-sugar baked beans 200g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Balsamic glaze 1 tsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 22g
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
- 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 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 122g 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.
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