Lidl Plant-Forward Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian meal plan for Lidl: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 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 calories, protein totals and the weekly shopping list.

Supermarket: LidlCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 126g protein
  • Breakfast: Egg White Omelette with Peppers (330 kcal, 43g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (617 kcal, 34g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (631 kcal, 32g protein)
  • Snack: Hard-Boiled Eggs (222 kcal, 17g protein)

Tuesday

1800 kcal - 142g protein
  • Breakfast: Egg White Omelette with Peppers (318 kcal, 42g protein)
  • Lunch: Cannellini Bean and Tomato Soup (443 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (637 kcal, 39g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (402 kcal, 39g protein)

Wednesday

1800 kcal - 136g protein
  • Breakfast: Egg White Omelette with Peppers (321 kcal, 42g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (572 kcal, 33g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (586 kcal, 50g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (321 kcal, 11g protein)

Thursday

1800 kcal - 125g protein
  • Breakfast: Egg White Omelette with Peppers (311 kcal, 41g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (514 kcal, 38g protein)
  • Dinner: Tofu Pad Thai (650 kcal, 35g protein)
  • Snack: Oat Biscuits with Peanut Butter (325 kcal, 11g protein)

Friday

1800 kcal - 99g protein
  • Breakfast: Egg White Omelette with Peppers (326 kcal, 43g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (539 kcal, 20g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (609 kcal, 26g protein)
  • Snack: Almonds and Dried Cranberries (326 kcal, 10g protein)

Saturday

1800 kcal - 86g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (463 kcal, 30g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (500 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (562 kcal, 25g protein)
  • Snack: Apple and Peanut Butter (275 kcal, 8g protein)

Sunday

1800 kcal - 92g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (424 kcal, 28g protein)
  • Lunch: Green Lentil and Halloumi Bowl (562 kcal, 34g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (493 kcal, 21g protein)
  • Snack: Mixed Nuts and Dried Fruit (321 kcal, 9g protein)

Weekly shopping list

Protein

  • Egg whites 9
  • Eggs 3 soft-boiled
  • Eggs 3
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Red lentils 125g
  • Green lentils 115g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Low-sugar granola 40g
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 110g dry
  • Oat biscuits 5
  • Wholemeal bread 3 slices

Vegetables

  • Mixed peppers 145g
  • Onion 3/4
  • Avocado 3/4
  • Cherry tomatoes 9
  • Tinned tomatoes 575g
  • Onion 1
  • Red pepper 1
  • Broccoli 140g
  • Spinach 85g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 70g
  • Baby spinach 170g

Dairy & Eggs

  • Tinned coconut milk light 280ml
  • Low-fat Greek yogurt 210g
  • Cottage cheese 270g
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Semi-skimmed milk 40ml
  • Halloumi 90g
  • Coconut milk light 230ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Mixed leaves 85g
  • Tahini dressing 30g
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Honey 1.5 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Hummus 115g
  • Frozen mixed veg 280g
  • Sesame oil 1.5 tsp
  • Almonds 35g
  • Dried cranberries 30g
  • Garam masala 2.5 tsp
  • Apple 1
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed nuts 35g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

1800 kcal126g protein
Breakfast330 kcal · 43g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 330 kcal, 43g protein.

Recipe
  1. Prepare the ingredients: Egg whites 9, Mixed peppers 145g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch617 kcal · 34g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 617 kcal, 34g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 115g dry, Avocado 3/4, Mixed leaves 85g, Cherry tomatoes 9, Tahini dressing 30g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner631 kcal · 32g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 631 kcal, 32g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 575g, Tinned tomatoes 575g, Onion 1, Red pepper 1, Chilli powder 1.5 tsp, Cumin 1.5 tsp, Brown rice 115g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack222 kcal · 17g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 222 kcal, 17g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Lidl.

Protein

  • Egg whites 9
  • Eggs 3 soft-boiled
  • Eggs 3
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Red lentils 125g
  • Green lentils 115g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Low-sugar granola 40g
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 110g dry
  • Oat biscuits 5
  • Wholemeal bread 3 slices

Vegetables

  • Mixed peppers 145g
  • Onion 3/4
  • Avocado 3/4
  • Cherry tomatoes 9
  • Tinned tomatoes 575g
  • Onion 1
  • Red pepper 1
  • Broccoli 140g
  • Spinach 85g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 70g
  • Baby spinach 170g

Dairy & Eggs

  • Tinned coconut milk light 280ml
  • Low-fat Greek yogurt 210g
  • Cottage cheese 270g
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Semi-skimmed milk 40ml
  • Halloumi 90g
  • Coconut milk light 230ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Mixed leaves 85g
  • Tahini dressing 30g
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Honey 1.5 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Hummus 115g
  • Frozen mixed veg 280g
  • Sesame oil 1.5 tsp
  • Almonds 35g
  • Dried cranberries 30g
  • Garam masala 2.5 tsp
  • Apple 1
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed nuts 35g
  • Raisins 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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.

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