Lidl Vegetarian Quick Shop Weekly Low Effort Plan — 1,800 kcal

Free printable vegetarian UK low effort 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 difficultyLow (10–20 min/day)
Best forSimple meals with minimal cooking
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forSimple meals with minimal cooking
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 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 Vegetarian Quick Shop Weekly Low Effort 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 - 77g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (419 kcal, 14g protein)
  • Lunch: Baked Falafel and Salad Pitta (509 kcal, 18g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (589 kcal, 29g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (283 kcal, 16g protein)

Tuesday

1800 kcal - 81g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (479 kcal, 16g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (466 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (570 kcal, 28g protein)
  • Snack: Walnuts and Dried Blueberries (285 kcal, 6g protein)

Wednesday

1800 kcal - 98g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (466 kcal, 15g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (566 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (579 kcal, 35g protein)
  • Snack: Skyr High-Protein Yogurt (189 kcal, 25g protein)

Thursday

1800 kcal - 116g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (463 kcal, 15g protein)
  • Lunch: Edamame and Soba Noodle Salad (525 kcal, 28g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (525 kcal, 45g protein)
  • Snack: Mini Protein Overnight Oats (287 kcal, 28g protein)

Friday

1800 kcal - 83g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (493 kcal, 16g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (480 kcal, 21g protein)
  • Dinner: Tofu Pad Thai (640 kcal, 35g protein)
  • Snack: Tzatziki with Vegetable Dippers (187 kcal, 11g protein)

Saturday

1800 kcal - 99g protein
  • Breakfast: Oat Porridge with Berries (450 kcal, 15g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (562 kcal, 34g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (605 kcal, 25g protein)
  • Snack: Cottage Cheese with Cucumber (183 kcal, 25g protein)

Sunday

1800 kcal - 86g protein
  • Breakfast: Oat Porridge with Berries (420 kcal, 14g protein)
  • Lunch: Miso Tofu and Edamame Bowl (552 kcal, 37g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (591 kcal, 26g protein)
  • Snack: Peanut Butter with Celery Sticks (237 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Tinned chickpeas 250g
  • Firm tofu 250g
  • Green lentils 135g
  • Silken tofu 195g
  • Red lentils 160g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal pitta 1
  • Wholemeal pasta 100g dry
  • Oatcakes 5
  • Brown rice 105g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Rice noodles 105g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 170g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Onion 1
  • Edamame beans 125g
  • Cucumber 3/4
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Ricotta 115g
  • Tinned coconut milk light 250ml
  • Skyr 190g
  • Low-fat Greek yogurt 135g
  • Oat milk 420ml
  • Cottage cheese 210g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Garlic 2 cloves
  • Parmesan 15g
  • Olive oil 1.25 tbsp
  • Reduced-fat cheddar 45g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Banana 3/4
  • Vegetable stock 675ml
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Frozen mixed berries 115g
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 280g
  • Miso paste 1.25 tbsp
  • Garam masala 2.75 tsp

Your 7-Day Meal Plan

Monday

1800 kcal77g protein
Breakfast419 kcal · 14g protein · 5 min

Bircher Muesli with Grated Apple and Cinnamon

Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 419 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 70g, Semi-skimmed milk 170ml, Apple 1 grated, Low-fat natural yogurt 90g, Cinnamon 0.5 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch509 kcal · 18g protein · 10 min

Baked Falafel and Salad Pitta

Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 509 kcal, 18g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 45g, Mixed leaves 45g, Tomato 1, Cucumber 5 slices.
  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.
Dinner589 kcal · 29g protein · 20 min

Spinach and Ricotta Wholemeal Pasta

Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 589 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Ricotta 115g, Wholemeal pasta 100g dry, Baby spinach 170g, Garlic 2 cloves, Parmesan 15g, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack283 kcal · 16g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 283 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 45g, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

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

Protein

  • Eggs 4
  • Tinned chickpeas 250g
  • Firm tofu 250g
  • Green lentils 135g
  • Silken tofu 195g
  • Red lentils 160g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal pitta 1
  • Wholemeal pasta 100g dry
  • Oatcakes 5
  • Brown rice 105g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Rice noodles 105g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 170g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Onion 1
  • Edamame beans 125g
  • Cucumber 3/4
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Ricotta 115g
  • Tinned coconut milk light 250ml
  • Skyr 190g
  • Low-fat Greek yogurt 135g
  • Oat milk 420ml
  • Cottage cheese 210g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Garlic 2 cloves
  • Parmesan 15g
  • Olive oil 1.25 tbsp
  • Reduced-fat cheddar 45g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Banana 3/4
  • Vegetable stock 675ml
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Frozen mixed berries 115g
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 280g
  • Miso paste 1.25 tbsp
  • Garam masala 2.75 tsp

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 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?

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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