Lidl Wholegrain Weekly Maintenance Plan — 2,000 kcal

Free printable UK maintenance meal plan for Lidl: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forMaintaining current weight at a balanced ~2,000 kcal/day
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forMaintaining current weight at a balanced ~2,000 kcal/day
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 Wholegrain Weekly Maintenance Plan — 2,000 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: ~2000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2000 kcal - 112g protein
  • Breakfast: Banana and Oat Smoothie (425 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (548 kcal, 25g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (521 kcal, 19g protein)
  • Snack: Skyr High-Protein Yogurt (205 kcal, 27g protein)
  • Snack: Sardines on Rye Crackers (301 kcal, 27g protein)

Tuesday

2000 kcal - 134g protein
  • Breakfast: Banana and Oat Smoothie (367 kcal, 12g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (568 kcal, 50g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (592 kcal, 47g protein)
  • Snack: Apple with Walnuts (248 kcal, 6g protein)
  • Snack: Light Mozzarella and Tomato (225 kcal, 19g protein)

Wednesday

2000 kcal - 109g protein
  • Breakfast: Banana and Oat Smoothie (388 kcal, 13g protein)
  • Lunch: Cannellini Bean and Tomato Soup (400 kcal, 20g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (637 kcal, 45g protein)
  • Snack: Dark Chocolate and Almonds (325 kcal, 8g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (250 kcal, 23g protein)

Thursday

2000 kcal - 146g protein
  • Breakfast: Banana and Oat Smoothie (395 kcal, 13g protein)
  • Lunch: Tiger Prawn and Mango Salad (433 kcal, 36g protein)
  • Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (701 kcal, 64g protein)
  • Snack: Apple and Peanut Butter (280 kcal, 8g protein)
  • Snack: Skyr High-Protein Yogurt (191 kcal, 25g protein)

Friday

2000 kcal - 139g protein
  • Breakfast: Banana and Oat Smoothie (380 kcal, 12g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (638 kcal, 55g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (564 kcal, 44g protein)
  • Snack: Cottage Cheese with Cucumber (160 kcal, 22g protein)
  • Snack: Apple with Walnuts (258 kcal, 6g protein)

Saturday

2000 kcal - 127g protein
  • Breakfast: Egg White Omelette with Peppers (269 kcal, 35g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (643 kcal, 51g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (515 kcal, 26g protein)
  • Snack: Almonds and Dried Cranberries (269 kcal, 8g protein)
  • Snack: Dark Chocolate and Almonds (304 kcal, 7g protein)

Sunday

2000 kcal - 142g protein
  • Breakfast: Egg White Omelette with Peppers (282 kcal, 37g protein)
  • Lunch: Miso Tofu and Edamame Bowl (516 kcal, 34g protein)
  • Dinner: Lamb Keema with Cauliflower Rice (650 kcal, 54g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (282 kcal, 10g protein)
  • Snack: Apple and Peanut Butter (270 kcal, 7g protein)

Weekly shopping list

Protein

  • Red lentils 135g
  • Tinned sardines in spring water 125g
  • Cod fillet 215g
  • Turkey sausages 5
  • Beef tomato 1
  • King prawns 250g
  • Smoked salmon 75g
  • Chicken breast 250g
  • Tinned tuna 180g
  • Egg 1
  • Egg whites 7
  • Lean beef strips 210g
  • Silken tofu 185g
  • Lean lamb mince 245g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal roll 1
  • Wholemeal pasta 115g dry
  • Brown rice 100g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Sweet potato 235g
  • Tinned tomatoes 470g
  • Cherry tomatoes 250g
  • Red onion quarter
  • Broccoli 250g
  • Mixed peppers 185g
  • Sweet potato 245g mashed
  • Spring onion 2
  • Cucumber half
  • Onion half
  • Red pepper 1
  • Edamame beans 125g
  • Peas 100g

Dairy & Eggs

  • Oat milk 340ml
  • Peanut butter 1.25 tsp
  • Butternut squash 550g
  • Skyr 205g
  • Light mozzarella 120g
  • Light cream cheese 40g
  • Cottage cheese 185g

Extras & Condiments

  • Banana 1
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Rye crackers 5
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Apple 1
  • Walnuts 25g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Cannellini beans tinned 250g
  • Basil
  • Basil fresh
  • Chilli flakes pinch
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Mango 3/4
  • Mixed leaves 100g
  • Lime juice
  • Coriander fresh
  • Reduced-fat crème fraîche 100g
  • Reduced-fat cheddar 40g
  • Lemon dressing 20g
  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Frozen stir-fry veg 175g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Cauliflower 370g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g

Your 7-Day Meal Plan

Monday

2000 kcal112g protein
Breakfast425 kcal · 14g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 425 kcal, 14g protein.

Recipe
  1. Add Banana 1, Rolled oats 70g, Oat milk 340ml, Peanut butter 1.25 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch548 kcal · 25g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 548 kcal, 25g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 135g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 675ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner521 kcal · 19g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 521 kcal, 19g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 550g, Red lentils 135g, Onion 1, Garlic 3 cloves, Vegetable stock 950ml, Wholemeal roll 1.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack205 kcal · 27g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 205 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 205g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack301 kcal · 27g protein · 3 min

Sardines on Rye Crackers

Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 301 kcal, 27g protein.

Recipe
  1. Lay out the ingredients: Tinned sardines in spring water 125g, Rye crackers 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: £30–40/week for one person from Lidl.

Protein

  • Red lentils 135g
  • Tinned sardines in spring water 125g
  • Cod fillet 215g
  • Turkey sausages 5
  • Beef tomato 1
  • King prawns 250g
  • Smoked salmon 75g
  • Chicken breast 250g
  • Tinned tuna 180g
  • Egg 1
  • Egg whites 7
  • Lean beef strips 210g
  • Silken tofu 185g
  • Lean lamb mince 245g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal roll 1
  • Wholemeal pasta 115g dry
  • Brown rice 100g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Sweet potato 235g
  • Tinned tomatoes 470g
  • Cherry tomatoes 250g
  • Red onion quarter
  • Broccoli 250g
  • Mixed peppers 185g
  • Sweet potato 245g mashed
  • Spring onion 2
  • Cucumber half
  • Onion half
  • Red pepper 1
  • Edamame beans 125g
  • Peas 100g

Dairy & Eggs

  • Oat milk 340ml
  • Peanut butter 1.25 tsp
  • Butternut squash 550g
  • Skyr 205g
  • Light mozzarella 120g
  • Light cream cheese 40g
  • Cottage cheese 185g

Extras & Condiments

  • Banana 1
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Rye crackers 5
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Apple 1
  • Walnuts 25g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Cannellini beans tinned 250g
  • Basil
  • Basil fresh
  • Chilli flakes pinch
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Mango 3/4
  • Mixed leaves 100g
  • Lime juice
  • Coriander fresh
  • Reduced-fat crème fraîche 100g
  • Reduced-fat cheddar 40g
  • Lemon dressing 20g
  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Frozen stir-fry veg 175g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Cauliflower 370g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g

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)

🥦 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 maintenance plan cost per week?

This plan is designed for Lidl and typically costs £30–40 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 maintenance 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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

Related Meal Plans

Aldi Maintenance Meal Plan — 2,000 kcalTesco Maintenance Meal Plan — 2,000 kcalLidl Weight Loss Meal Plan — 1,500 kcalLidl Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.