What this plan is for
A Lidl vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 110g 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
1,801 kcal110g protein251g carbs42g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1804 kcal per person91g protein · 169g carbs per person
Breakfast154 kcal · 20g protein · 14g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 154 kcal, 20g protein, 14g carbs.
Recipe
Ingredients
- 5 egg whites
- ½ pepper
- ½ onion
- olive oil spray, as needed
- ¾ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch543 kcal · 22g protein · 59g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 543 kcal, 22g protein, 59g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 70g 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.
Dinner859 kcal · 43g protein · 87g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 859 kcal, 43g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g chickpeas, drained
- 175g frozen mixed veg
- 175g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack248 kcal · 6g protein · 9g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 248 kcal, 6g protein, 9g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 15g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
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 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 1,800 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 | £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 Vegetarian Low Calorie 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
1804 kcal - 91g protein, 169g carbs, 81g fat, 28g fibre- Breakfast: Egg White Omelette with Peppers (154 kcal, 20g protein, 14g carbs, 1g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (543 kcal, 22g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (859 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Dark Chocolate and Almonds (248 kcal, 6g protein, 9g carbs, 19g fat, 4g fibre per person)
Tuesday
1799 kcal - 121g protein, 245g carbs, 39g fat, 36g fibre- Breakfast: Egg White Omelette with Peppers (186 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (641 kcal, 28g protein, 118g carbs, 8g fat, 19g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (799 kcal, 48g protein, 102g carbs, 23g fat, 11g fibre per person)
- Snack: Cottage Cheese with Cucumber (173 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Wednesday
1799 kcal - 99g protein, 291g carbs, 23g fat, 40g fibre- Breakfast: Egg White Omelette with Peppers (186 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (636 kcal, 36g protein, 110g carbs, 4g fat, 19g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (704 kcal, 31g protein, 120g carbs, 9g fat, 11g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (273 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
Thursday
1801 kcal - 133g protein, 227g carbs, 45g fat, 45g fibre- Breakfast: Egg White Omelette with Peppers (190 kcal, 26g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (636 kcal, 46g protein, 77g carbs, 18g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (255 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Friday
1800 kcal - 120g protein, 256g carbs, 31g fat, 53g fibre- Breakfast: Egg White Omelette with Peppers (236 kcal, 31g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (775 kcal, 34g protein, 143g carbs, 10g fat, 23g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (628 kcal, 40g protein, 73g carbs, 17g fat, 17g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (161 kcal, 15g protein, 19g carbs, 3g fat, 6g fibre per person)
Saturday
1806 kcal - 97g protein, 290g carbs, 34g fat, 40g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (267 kcal, 11g protein, 51g carbs, 4g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (459 kcal, 34g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (770 kcal, 37g protein, 143g carbs, 4g fat, 20g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (310 kcal, 15g protein, 31g carbs, 16g fat, 4g fibre per person)
Sunday
1799 kcal - 112g protein, 280g carbs, 38g fat, 46g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (301 kcal, 13g protein, 58g carbs, 5g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (614 kcal, 44g protein, 75g carbs, 18g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (589 kcal, 28g protein, 114g carbs, 9g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (295 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.05kg
- Eggs 5
- Firm tofu 775g
- Tinned chickpeas 775g
- Red lentils 220g
- Quorn mince 220g
- Pea protein powder 35g
Carbs & Grains
- Brown rice 600g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Rice 2 cakes
- Wholewheat noodles 170g
- Wholemeal pasta 100g
- Wholemeal bread 3 slices
Vegetables
- Mixed peppers 550g
- Onion 7
- Avocado 1
- Mixed leaves 50g
- Cherry tomatoes 1 x 300g pack (208g required)
- mixed veg 170g
- Baby spinach 240g
- Tinned tomatoes 4 x 400g tins (1482g required)
- Broccoli 420g
- Spring onion 2
- Cucumber 1 (225g required)
- Carrot 3
- Celery 2 stalks
- Celery 3 sticks
- Mushrooms 210g
- peas 110g
- Courgette 1
- Red pepper 1
- Sweet potato 260g
- Spinach 140g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (165ml required)
- Cottage cheese 340g
- Parmesan 21g
- Low-fat Greek yogurt 130g
- Semi-skimmed milk 1 x 1L carton (386ml required)
- Oat milk 1 x 1L carton (257ml required)
Fruit
- Banana 2
- Raisins 21g
- mixed berries 160g
Herbs & Spices
- Mixed herbs 2.5 tbsp
- Curry powder 1.75 tbsp
- Garlic 13 cloves
- Ginger 1 tbsp
- Dill 1.25 tsp
- Garam masala 2 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Tahini dressing 17g
- Curry paste 25g
- Teriyaki sauce 45g
- Vegetable stock 3 cubes (makes 1500ml; 1153ml required)
- Peanut butter 17g
- Soy sauce 4.25 tbsp
- Honey 2 tsp
Tins & Jars
- Reduced-sugar baked beans 260g
Extras
- Dark chocolate 70% 25g
- Almonds 17g
- Sesame seeds 1.25 tsp
- Mixed nuts 35g
- Bran Flakes 90g
- Reduced-fat cheddar 40g
- Oatcakes 4
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 110g 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 1,800 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 1,800 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
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