Lidl Vegetarian Simple High-Protein Low Effort Plan — 1,800 kcal
Free 7-day Vegetarian low effort meal plan for Lidl. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 380 kcal, 30g protein.
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 400 kcal, 24g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber quarter grated, garlic clove half. Ready in 5 min — 140 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Firm tofu 180g
- Eggs 3
- Silken tofu 150g
- Red lentils 120g
- Green lentils 100g dry
- Quorn mince 200g
- Black beans tinned 200g
Carbs & Grains
- Low-sugar granola 40g
- Brown rice 80g dry
- Wholemeal pasta 90g dry
- Oat biscuits 4
Vegetables
- Spring onion 2
- Cucumber quarter grated
- Carrot 1
- Celery sticks 2
- Edamame beans 100g
- Tinned tomatoes 200g
- Onion 1
- Courgette 1
- Baby spinach 150g
- Sweet potato 200g
- Sweetcorn 60g
- Avocado half
- Cherry tomatoes 6
- Spinach 100g
- Broccoli 200g
Dairy & Eggs
- Skyr 200g
- Low-fat Greek yogurt 100g
- Cottage cheese 150g
- Halloumi 100g
- Coconut milk light 200ml
- Peanut butter 2 tbsp
- Butternut squash 400g
Extras & Condiments
- Frozen berries 80g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Soy sauce 2 tbsp
- Garlic clove half
- Dill 1 tsp
- Miso paste 1 tbsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Mixed leaves 60g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Curry paste 30g
- Cumin 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Vegetable stock 700ml
- Honey 1 tsp
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Paprika 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Cannellini beans tinned 200g
- Basil
- Teriyaki sauce 40g
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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.