Lidl Pescatarian Meal Plan — 1,800 kcal
Free 7-day Pescatarian pescatarian 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
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 280 kcal, 9g protein.
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 480 kcal, 36g protein.
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 460 kcal, 34g protein.
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 230 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Smoked salmon 100g
- Quorn mince 200g
- Eggs 2 hard-boiled
- Green lentils 100g cooked
- Salmon fillet 180g
- Firm tofu 180g
- Cod fillet 180g
- Red lentils 120g
- King prawns 200g
Carbs & Grains
- Wholemeal pasta 90g dry
- White potatoes 250g
- Brown rice 80g dry
- Soba noodles 90g dry
- Wholewheat noodles 90g dry
- Baking potato 200g
Vegetables
- Cucumber half
- Tinned tomatoes 400g
- Onion 1
- Celery sticks 4
- Baby spinach 100g
- Sweet potato 200g
- Sweetcorn 60g
- Spinach 60g
- Cherry tomatoes 8
Dairy & Eggs
- Coconut milk 200ml
- Semi-skimmed milk 150ml
- Almond butter 1 tbsp
- Halloumi 80g
- Skyr 150g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Quinoa 80g dry
- Dill 1 tsp
- Lemon juice
- Mixed leaves 60g
- Garlic 3 cloves
- Almonds 25g
- Dried cranberries 20g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Reduced-fat cheddar 30g
- Parsley fresh
- Pomegranate seeds 30g
- Olive oil 1 tbsp
- Rye crackers 4
- Roasted mixed veg 150g
- Tahini 20g
- Sesame seeds 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Cumin 0.5 tsp
- Paprika 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Plain kefir 200ml
- Frozen mixed berries 100g
- Honey 1 tsp
- Lime juice
- Apple 1
- Walnuts 20g
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 pescatarian 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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Lidl.