Lidl Quick Prep Vegetarian Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian vegetarian low calorie 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 and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 13g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Firm tofu 180g
- Beef tomato 1
- Eggs 3
- Green lentils 100g cooked
Carbs & Grains
- Rolled oats 60g
- Brown rice 100g dry
- Wholewheat noodles 80g dry
- Wholemeal pasta 90g dry
- Rice noodles 80g dry
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Mushrooms 200g
- Broccoli 100g
- Baby spinach 150g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Spinach 30g
- Carrot 1
- Celery 2 stalks
- Cucumber 60g
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Oat milk 200ml
- Semi-skimmed milk 300ml
- Ricotta 100g
- Light mozzarella 100g
- Cottage cheese 200g
- Low-fat Greek yogurt 150g
- Peanut butter 30g
- Halloumi 80g
Extras & Condiments
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Parmesan 20g
- Whey protein powder 30g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Mixed herbs 1 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
- Hummus 80g
- Curry paste 30g
- Sea salt pinch
- Reduced-fat feta 60g
- Honey 1 tbsp
- Banana 1
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Watercress 30g
- Mustard 1 tsp
- Sesame oil 1 tsp
- Smoked paprika 1 tsp
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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.