What this plan is for
A Lidl vegetarian low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl High-Protein Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 78g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — 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
GoalVegetarian Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,495 kcal78g protein173g carbs53g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person83g protein · 149g carbs per person
Breakfast385 kcal · 25g protein · 27g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 385 kcal, 25g protein, 27g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 4g butter
- 1 tbsp plus 2 tsp semi-skimmed milk
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
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch511 kcal · 20g protein · 57g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 511 kcal, 20g protein, 57g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 60g brown rice (dry weight)
- ½ avocado
- 2 generous handfuls mixed leaves (about 50g)
- 5 cherry tomatoes
- 1 tbsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, 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.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner605 kcal · 38g protein · 65g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 605 kcal, 38g protein, 65g carbs.
Recipe
Ingredients
- 150g firm tofu
- 60g rice noodles (dry weight)
- 80g beansprouts
- 3 spring onions
- 1½ tbsp tamari
- lime juice, to taste
- 15g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
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 54 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl High-Protein Vegetarian Low Calorie Plan — 1,500 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
1501 kcal - 83g protein, 149g carbs, 62g fat, 18g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (385 kcal, 25g protein, 27g carbs, 19g fat, 4g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (511 kcal, 20g protein, 57g carbs, 21g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (605 kcal, 38g protein, 65g carbs, 22g fat, 7g fibre per person)
Tuesday
1499 kcal - 74g protein, 202g carbs, 47g fat, 41g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (364 kcal, 23g protein, 27g carbs, 18g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (263 kcal, 15g protein, 49g carbs, 2g fat, 15g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (872 kcal, 36g protein, 126g carbs, 27g fat, 22g fibre per person)
Wednesday
1500 kcal - 82g protein, 158g carbs, 59g fat, 18g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (364 kcal, 23g protein, 27g carbs, 18g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (583 kcal, 32g protein, 62g carbs, 23g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (553 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
Thursday
1500 kcal - 82g protein, 161g carbs, 57g fat, 19g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (385 kcal, 25g protein, 27g carbs, 19g fat, 4g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (511 kcal, 20g protein, 57g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (604 kcal, 37g protein, 77g carbs, 17g fat, 8g fibre per person)
Friday
1498 kcal - 73g protein, 183g carbs, 49g fat, 28g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (499 kcal, 20g protein, 94g carbs, 3g fat, 15g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (590 kcal, 27g protein, 57g carbs, 27g fat, 9g fibre per person)
Saturday
1502 kcal - 78g protein, 165g carbs, 57g fat, 27g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (250 kcal, 7g protein, 40g carbs, 7g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (477 kcal, 32g protein, 46g carbs, 16g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (775 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
Sunday
1462 kcal - 74g protein, 196g carbs, 41g fat, 34g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (589 kcal, 31g protein, 82g carbs, 15g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (507 kcal, 33g protein, 60g carbs, 14g fat, 14g fibre per person)
Weekly shopping list
Protein
- Eggs 20
- Firm tofu 625g
- Tinned chickpeas 380g
- Black beans 180g
- Green lentils 75g
- Silken tofu 160g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 625g
- Rice noodles 65g
- Wholemeal pasta 80g
- Rye bread 4 slices
Vegetables
- Avocado 2
- Mixed leaves 100g
- Cherry tomatoes 2 x 300g packs (344g required)
- Spring onion 6
- Tinned tomatoes 2 x 400g tins (457g required)
- Onion 2
- Baby spinach 250g
- mixed veg 420g
- Broccoli 160g
- Cucumber 1 (45g required)
- Edamame beans 110g
Dairy & Eggs
- Butter 20g
- Semi-skimmed milk 1 x 1L carton (120ml required)
- Coconut milk light 1 x 400ml tin (301ml required)
- Ricotta 90g
- Parmesan 13g
- Halloumi 60g
Fruit
- Pomegranate seeds 22g
Herbs & Spices
- Garlic 4 cloves
- Basil, optional to taste
- Coriander, optional to taste
- Chilli flakes, optional to taste x2
Condiments & Oils
- Tahini dressing 35g
- Tamari 1.75 tbsp
- Vegetable stock 1 cube (makes 500ml; 152ml required)
- Curry paste 45g
- Tahini 15g
- Soy sauce 2.75 tbsp
- Sesame oil 0.75 tsp
- Teriyaki sauce 35g
- Salsa 45g
- Olive oil 2.75 tsp
- Lemon dressing 11g
- Miso paste 1.25 tbsp
Tins & Jars
- Cannellini beans 160g
- Reduced-sugar baked beans 210g
Extras
- Beansprouts 85g
- Lime juice, optional to taste x2
- Peanuts 16g
- Lemon juice, optional to taste
- Sesame seeds 2.75 tsp
- Sweetcorn 55g
- Lemon juice 2 tsp
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 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
- 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 vegetarian low calorie 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 78g 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 vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,500 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 vegetarian low calorie 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 1,500 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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