What this plan is for
A Lidl pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 108g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal108g protein218g carbs54g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person99g protein · 198g carbs per person
Breakfast399 kcal · 12g protein · 63g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 399 kcal, 12g protein, 63g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch639 kcal · 35g protein · 67g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 639 kcal, 35g protein, 67g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner626 kcal · 39g protein · 53g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 626 kcal, 39g protein, 53g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 1 medium sweet potato
- ½ small head of broccoli (about 175g)
- ¾ tbsp olive oil
- ¾ lemon
- ¾ tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
Snack132 kcal · 13g protein · 15g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 132 kcal, 13g protein, 15g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 50g frozen berries
- ¾ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 70 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Pescatarian Meal 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
1796 kcal - 99g protein, 198g carbs, 70g fat, 30g fibre- Breakfast: Oat Porridge with Berries (399 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (639 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (626 kcal, 39g protein, 53g carbs, 33g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (132 kcal, 13g protein, 15g carbs, 3g fat, 1g fibre per person)
Tuesday
1803 kcal - 104g protein, 242g carbs, 52g fat, 50g fibre- Breakfast: Oat Porridge with Berries (540 kcal, 16g protein, 86g carbs, 11g fat, 14g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (650 kcal, 31g protein, 126g carbs, 9g fat, 27g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (148 kcal, 25g protein, 3g carbs, 6g fat, 1g fibre per person)
Wednesday
1795 kcal - 96g protein, 244g carbs, 48g fat, 38g fibre- Breakfast: Oat Porridge with Berries (494 kcal, 15g protein, 78g carbs, 10g fat, 13g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (406 kcal, 38g protein, 53g carbs, 8g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (743 kcal, 37g protein, 92g carbs, 24g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (152 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Thursday
1800 kcal - 113g protein, 242g carbs, 34g fat, 37g fibre- Breakfast: Oat Porridge with Berries (476 kcal, 14g protein, 76g carbs, 10g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (580 kcal, 24g protein, 109g carbs, 3g fat, 17g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (457 kcal, 50g protein, 48g carbs, 9g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (287 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Friday
1799 kcal - 105g protein, 196g carbs, 58g fat, 27g fibre- Breakfast: Oat Porridge with Berries (469 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (632 kcal, 62g protein, 74g carbs, 8g fat, 5g fibre per person)
- Snack: Dark Chocolate and Almonds (289 kcal, 6g protein, 11g carbs, 22g fat, 5g fibre per person)
Saturday
1799 kcal - 108g protein, 204g carbs, 65g fat, 30g fibre- Breakfast: Overnight Oats with Banana (495 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (495 kcal, 34g protein, 42g carbs, 23g fat, 7g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (585 kcal, 47g protein, 64g carbs, 17g fat, 9g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (224 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
Sunday
1800 kcal - 133g protein, 200g carbs, 54g fat, 27g fibre- Breakfast: Overnight Oats with Banana (504 kcal, 19g protein, 88g carbs, 9g fat, 11g fibre per person)
- Lunch: Tuna Niçoise Salad (452 kcal, 49g protein, 36g carbs, 13g fat, 7g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (564 kcal, 39g protein, 44g carbs, 26g fat, 4g fibre per person)
- Snack: Pea Protein Green Smoothie (280 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 160g
- Salmon fillet 300g
- Eggs 11
- Tinned chickpeas 230g
- King prawns 330g
- Cod fillet 190g
- Black beans 210g
- Tinned tuna 150g
- Beef tomato 1
- Tuna steak 200g
- Tinned tuna in spring water 140g
- Mackerel fillet 180g
- Pea protein powder 30g
Carbs & Grains
- Rolled oats 575g
- Brown rice 330g
- Wholemeal bread 2 slices
- New potatoes 575g
- Wholemeal pasta 85g
Vegetables
- mixed veg 340g
- Sweet potato 875g
- Broccoli 170g
- Courgette 2
- Red pepper 2
- Onion 1
- Mixed leaves 130g
- Tinned tomatoes 2 x 400g tins (453g required)
- Spinach 150g
- Romaine lettuce 45g
- Spring onion 7
- Carrot 2
- Watercress 70g
- Asparagus 150g
- Green beans 180g
- Cherry tomatoes 2 x 300g packs (320g required)
Dairy & Eggs
- Oat milk 2 x 1L cartons (1743ml required)
- Low-fat Greek yogurt 130g
- Light mozzarella 110g
- Semi-skimmed milk 1 x 1L carton (380ml required)
Fruit
- mixed berries 400g
- berries 55g
- Banana 3
Herbs & Spices
- Dill 1 tsp
- Cumin 1.25 tsp
- Paprika 2.25 tsp
- Coriander, optional to taste
- Basil, optional to taste x2
- Garlic 3 cloves
- Chilli flakes, optional to taste
Condiments & Oils
- Tahini 17g
- Olive oil 3.25 tbsp
- Honey 2.75 tsp
- Light mayo 40g
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
- Hummus 65g
- Salsa 50g
- Lemon dressing 15g
- Mustard 1 tsp
- Mustard dressing 19g
Extras
- Lemon juice, optional to taste x4
- Sesame seeds 1 tsp
- Lemon 3
- Sweetcorn 60g
- Lime juice, optional to taste
- Balsamic glaze 1 tsp
- Dark chocolate 70% 30g
- Almonds 20g
- Pumpkin seeds 30g
- Dark chocolate chips 14g
- Olives 1 x 300g jar (38g required)
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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- 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)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 108g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this pescatarian 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.