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 Wholegrain Weekly Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 79g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalVegetarian Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,500 kcal79g protein220g carbs35g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1503 kcal per person89g protein · 221g carbs per person
Breakfast331 kcal · 12g protein · 65g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 331 kcal, 12g protein, 65g carbs.
Recipe
Ingredients
- 2 Weetabix
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch466 kcal · 34g protein · 66g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 466 kcal, 34g protein, 66g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 8 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner706 kcal · 43g protein · 90g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 706 kcal, 43g protein, 90g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its 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 small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds 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.
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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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 Wholegrain Weekly 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
1503 kcal - 89g protein, 221g carbs, 34g fat, 24g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (331 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (466 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (706 kcal, 43g protein, 90g carbs, 20g fat, 10g fibre per person)
Tuesday
1500 kcal - 63g protein, 273g carbs, 19g fat, 31g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (328 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (554 kcal, 24g protein, 102g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (618 kcal, 27g protein, 106g carbs, 8g fat, 10g fibre per person)
Wednesday
1499 kcal - 80g protein, 246g carbs, 23g fat, 42g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (291 kcal, 11g protein, 56g carbs, 4g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (488 kcal, 35g protein, 59g carbs, 14g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (720 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
Thursday
1499 kcal - 72g protein, 279g carbs, 15g fat, 47g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (350 kcal, 13g protein, 69g carbs, 4g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (602 kcal, 33g protein, 104g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (547 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
Friday
1499 kcal - 80g protein, 175g carbs, 53g fat, 24g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (265 kcal, 10g protein, 52g carbs, 3g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (470 kcal, 32g protein, 45g carbs, 16g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (764 kcal, 38g protein, 78g carbs, 34g fat, 11g fibre per person)
Saturday
1499 kcal - 81g protein, 189g carbs, 48g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (373 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (463 kcal, 24g protein, 73g carbs, 11g fat, 12g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (663 kcal, 33g protein, 81g carbs, 21g fat, 8g fibre per person)
Sunday
1498 kcal - 89g protein, 159g carbs, 55g fat, 27g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (372 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (684 kcal, 37g protein, 72g carbs, 27g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (442 kcal, 28g protein, 52g carbs, 12g fat, 12g fibre per person)
Weekly shopping list
Protein
- Firm tofu 650g
- Tinned chickpeas 450g
- Red lentils 100g
- Green lentils 75g
- Eggs 8
Carbs & Grains
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Brown rice 550g
- Wholewheat noodles 65g
- Wholemeal bread 6 slices
- Soba noodles 75g
Vegetables
- Courgette 1
- Red pepper 3
- Cherry tomatoes 1 x 300g pack (128g required)
- Broccoli 270g
- Spring onion 4
- Baby spinach 190g
- Tinned tomatoes 3 x 400g tins (891g required)
- Mushrooms 370g
- peas 95g
- Onion 3
- Carrot 1
- Celery 2 stalks
- Sweet potato 240g
- Spinach 100g
- Cucumber 1 (194g required)
- mixed veg 470g
- Edamame beans 95g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (869ml required)
- Cottage cheese 190g
- Parmesan 18g
- Halloumi 60g
- Tinned coconut milk light 1 x 400ml tin (147ml required)
Fruit
- Banana 5
- Pomegranate seeds 22g
Herbs & Spices
- Mixed herbs 1 tsp
- Curry powder 2 tsp
- Garlic 4 cloves
- Ginger 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Honey 1.5 tbsp
- Teriyaki sauce 40g
- Vegetable stock 3 cubes (makes 1500ml; 1024ml required)
- Soy sauce 4.5 tbsp
- Lemon dressing 11g
- Curry paste 22g
- Olive oil 2 tsp
- Sesame oil 2 tsp
- Tahini 18g
Tins & Jars
- Mixed beans 330g
- Reduced-sugar baked beans 190g
Extras
- Weetabix 9 biscuits
- Sesame seeds 2 tsp
- Lemon juice, optional to taste
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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 79g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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