Lidl Printable Prep Weekly Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 108g of protein, built around Lidl's Simply / own-brand core range for an estimated £45–65/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person101g protein · 236g carbs per person
Breakfast566 kcal · 17g protein · 85g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter.
Recipe
Ingredients
70g rolled oats
175ml oat milk
1 tbsp peanut butter
1 banana
1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch533 kcal · 29g protein · 66g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber.
Recipe
Ingredients
¾ of a standard tin of mackerel, drained
70g brown rice (dry weight)
½ cucumber
½ red onion
1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain mackerel.
Slice or chop cucumber and red onion.
Arrange mackerel, the cooked brown rice, cucumber and red onion in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner504 kcal · 52g protein · 63g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes.
Recipe
Ingredients
175g cod fillet
¾ of a standard tin of chickpeas, drained
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp paprika
parsley fresh, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the onion and garlic. Drain and rinse the chickpeas.
Soften the onion and garlic in a large pan over medium heat for 5 minutes, then stir in the paprika.
Add the tomatoes and chickpeas with a splash of water and simmer for 10 minutes, until thickened.
Nestle the cod fillet into the sauce, cover and simmer gently for 8-10 minutes, until it flakes easily. Break it into chunks, season to taste and scatter over the parsley.
Snack196 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
Recipe
Ingredients
1 apple
20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apple as needed.
Combine apple and walnuts in a bowl or lidded container.
Estimated cost: £45–65/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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
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Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Peanut Butter Overnight Oats for quick breakfasts.
Cook and portion 3 portions of Mackerel and Brown Rice Salad and 2 portions of Lentil and Roasted Vegetable Soup.
Batch cook Cod and Chickpea Stew and Lean Pork Loin with Roasted Root Vegetables as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple with Walnuts, Almonds and Dried Cranberries, Pumpkin Seeds with Dark Chocolate Chips, Walnuts and Dried Blueberries, and Almond Butter with Celery Sticks.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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.
Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
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
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
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)
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 is estimated at £45–65 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 108g 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 low effort plan?
Plenty of low effort plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 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?
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
