What this plan is for
A Lidl low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegetarian Quick Shop Weekly Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 102g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalLow Effort
Weekly cost£20–30 estimate
Daily average across the 7 days
1,804 kcal102g protein216g carbs62g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person92g protein · 185g carbs per person
Breakfast342 kcal · 19g protein · 30g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 342 kcal, 19g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch654 kcal · 25g protein · 84g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 654 kcal, 25g protein, 84g carbs.
Recipe
Ingredients
- 4 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 40g)
- 1 tomato
- 4 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner646 kcal · 30g protein · 63g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 646 kcal, 30g protein, 63g carbs.
Recipe
Ingredients
- 90g ricotta
- 80g wholemeal pasta (dry weight)
- 5 generous handfuls baby spinach (about 150g)
- 2 garlic cloves
- 15g parmesan
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Snack155 kcal · 18g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 155 kcal, 18g protein, 8g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese 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.
0 of 58 items tickedSaved on this device
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1797 kcal - 92g protein, 185g carbs, 79g fat, 29g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (646 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (155 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Tuesday
1801 kcal - 93g protein, 251g carbs, 55g fat, 42g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (477 kcal, 36g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (562 kcal, 27g protein, 109g carbs, 8g fat, 24g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (376 kcal, 8g protein, 42g carbs, 19g fat, 3g fibre per person)
Wednesday
1821 kcal - 88g protein, 231g carbs, 62g fat, 33g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (572 kcal, 25g protein, 105g carbs, 8g fat, 17g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (675 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Peanut Butter with Celery Sticks (188 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 106g protein, 162g carbs, 81g fat, 27g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (952 kcal, 48g protein, 96g carbs, 42g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (132 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Friday
1801 kcal - 114g protein, 205g carbs, 63g fat, 30g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (488 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (775 kcal, 49g protein, 83g carbs, 29g fat, 8g fibre per person)
- Snack: Carrot Sticks with Hummus (152 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Saturday
1798 kcal - 113g protein, 265g carbs, 36g fat, 62g fibre- Breakfast: Greek Yogurt with Mixed Berries (225 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (368 kcal, 21g protein, 69g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (722 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (483 kcal, 16g protein, 57g carbs, 21g fat, 9g fibre per person)
Sunday
1809 kcal - 106g protein, 216g carbs, 59g fat, 28g fibre- Breakfast: Greek Yogurt with Mixed Berries (272 kcal, 27g protein, 31g carbs, 6g fat, 3g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (529 kcal, 36g protein, 31g carbs, 29g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (868 kcal, 38g protein, 148g carbs, 12g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (140 kcal, 5g protein, 6g carbs, 12g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 19
- Falafel 4
- Tinned chickpeas 480g
- Firm tofu 390g
- Quorn mince 220g
Carbs & Grains
- Wholemeal bread 10 slices
- Wholemeal 3 pittas
- Wholemeal pasta 180g
- Oat 4 biscuits
- Brown rice 370g
- Rice noodles 85g
- Rolled oats 55g
Vegetables
- Mixed leaves 170g
- Tomato 1
- Cucumber 1 (169g required)
- Baby spinach 240g
- Courgette 5
- Red pepper 5
- Cherry tomatoes 1 x 300g pack (272g required)
- Sweet potato 250g
- Tinned tomatoes 4 x 400g tins (1438g required)
- Spinach 100g
- mixed veg 380g
- Spring onion 5
- Celery 9 sticks
- Onion 5
- Carrot 2
- Mushrooms 260g
- peas 130g
Dairy & Eggs
- Butter 25g
- Ricotta 95g
- Parmesan 40g
- Cottage cheese 550g
- Tinned coconut milk light 1 x 400ml tin (183ml required)
- Low-fat Greek yogurt 625g
Fruit
- mixed berries 310g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 11 cloves
- Mixed herbs 1.25 tbsp
- Cumin 1 tsp
- Paprika 1 tsp
- Curry powder 2 tsp
- Basil, optional to taste
Condiments & Oils
- Hummus 100g
- Olive oil 1.75 tbsp
- Peanut butter 80g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Curry paste 30g
- Tamari 2.25 tbsp
- Honey 2 tbsp
- Vegetable stock 2 cubes (makes 1L; 990ml required)
- Almond butter 1.5 tbsp
Tins & Jars
- Cannellini beans 220g
Extras
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Chia seeds 6g
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
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 102g 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 near-zero active cooking time, not just for being quick recipes.
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?
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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