Monday
1500 kcal - 104g protein- Breakfast: Baked Beans on Wholemeal Toast (389 kcal, 18g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (578 kcal, 44g protein)
- Dinner: King Prawn Egg Fried Brown Rice (533 kcal, 42g protein)
Lidl Printable Prep Weekly Low Effort Plan — 1,500 kcal
Free printable UK low effort 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 difficultyBatch cook (prep on Sunday)
Best forSimple meals with minimal cooking
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forSimple meals with minimal cooking
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Printable Prep Weekly Low Effort 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 - 106g protein- Breakfast: Baked Beans on Wholemeal Toast (372 kcal, 17g protein)
- Lunch: Mackerel and Brown Rice Salad (532 kcal, 38g protein)
- Dinner: Chicken and Mushroom Wholemeal Pasta (596 kcal, 51g protein)
Wednesday
1500 kcal - 86g protein- Breakfast: Baked Beans on Wholemeal Toast (453 kcal, 21g protein)
- Lunch: Chickpea and Tuna Salad (504 kcal, 44g protein)
- Dinner: Chickpea and Sweet Potato Stew (543 kcal, 21g protein)
Thursday
1500 kcal - 105g protein- Breakfast: Baked Beans on Wholemeal Toast (420 kcal, 19g protein)
- Lunch: Smoked Salmon and Quinoa Salad (576 kcal, 43g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 43g protein)
Friday
1500 kcal - 84g protein- Breakfast: Baked Beans on Wholemeal Toast (424 kcal, 19g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (532 kcal, 41g protein)
- Dinner: Red Lentil Dahl with Brown Rice (544 kcal, 24g protein)
Saturday
1500 kcal - 123g protein- Breakfast: Ricotta Toast with Berries (372 kcal, 20g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (541 kcal, 47g protein)
- Dinner: Chicken and Lentil One-Pot Stew (587 kcal, 56g protein)
Sunday
1500 kcal - 118g protein- Breakfast: Ricotta Toast with Berries (381 kcal, 21g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (508 kcal, 42g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (611 kcal, 55g protein)
Weekly shopping list
Protein
- Salmon fillet 165g
- King prawns 220g
- Eggs 2
- Tinned mackerel in brine 135g
- Chicken breast 190g
- Tinned tuna in spring water 190g
- Tinned chickpeas 195g
- Smoked salmon 120g
- Turkey breast slices 120g
- Red lentils 145g
- Pork tenderloin 205g
- Chicken thighs 250g
- Green lentils 115g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 220g
- Brown rice 100g dry
- Wholemeal pasta 95g dry
- Wholemeal roll 1
- Wholemeal tortilla 1
Vegetables
- Frozen peas 90g
- Cucumber half
- Red onion half
- Mushrooms 215g
- Cucumber 3/4
- Red onion 3/4
- Sweet potato 320g
- Tinned tomatoes 525g
- Spinach 130g
- Cherry tomatoes 10
- Avocado half
- Baby spinach 35g
- Onion 1
- Parsnip 115g
- Carrot 115g
- Mixed peppers 230g
Dairy & Eggs
- Ricotta cheese 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Reduced-sugar baked beans 220g
- Green beans 110g
- Lemon 1
- Olive oil 1 tsp
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Lemon dressing 15g
- Low-fat crème fraîche 55g
- Garlic 2 cloves
- Thyme 1 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Mustard 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Frozen berries 90g
- Honey 1.25 tsp
- Fajita spice 2.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal104g protein
Breakfast389 kcal · 18g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 389 kcal, 18g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 220g, Wholemeal bread 2 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch578 kcal · 44g protein · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 578 kcal, 44g protein.
Recipe
- Prepare the ingredients: Salmon fillet 165g, New potatoes 220g, Green beans 110g, Lemon 1, Olive oil 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner533 kcal · 42g protein · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 533 kcal, 42g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 220g, Brown rice 100g dry, Eggs 2, Frozen peas 90g, Soy sauce 2.25 tbsp, Sesame oil 1 tsp.
- 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
- Salmon fillet 165g
- King prawns 220g
- Eggs 2
- Tinned mackerel in brine 135g
- Chicken breast 190g
- Tinned tuna in spring water 190g
- Tinned chickpeas 195g
- Smoked salmon 120g
- Turkey breast slices 120g
- Red lentils 145g
- Pork tenderloin 205g
- Chicken thighs 250g
- Green lentils 115g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 220g
- Brown rice 100g dry
- Wholemeal pasta 95g dry
- Wholemeal roll 1
- Wholemeal tortilla 1
Vegetables
- Frozen peas 90g
- Cucumber half
- Red onion half
- Mushrooms 215g
- Cucumber 3/4
- Red onion 3/4
- Sweet potato 320g
- Tinned tomatoes 525g
- Spinach 130g
- Cherry tomatoes 10
- Avocado half
- Baby spinach 35g
- Onion 1
- Parsnip 115g
- Carrot 115g
- Mixed peppers 230g
Dairy & Eggs
- Ricotta cheese 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Reduced-sugar baked beans 220g
- Green beans 110g
- Lemon 1
- Olive oil 1 tsp
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Lemon dressing 15g
- Low-fat crème fraîche 55g
- Garlic 2 cloves
- Thyme 1 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Mustard 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Frozen berries 90g
- Honey 1.25 tsp
- Fajita spice 2.25 tsp
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this low effort 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 low effort 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.