Lidl Quick Prep Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 100g of protein, built around Lidl's Simply / own-brand core range for an estimated £40–65/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Plan summary
Individual days vary around these figures.
Email me this plan
The 7-day menu, shopping list and a printable link, sent once. No newsletter.
We'll send: Lidl Quick Prep Vegetarian Low Calorie Plan — 1,800 kcal
Want a new plan every week? Join the MealPrep+ waitlist.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey.
Recipe
Ingredients
- 225g low-fat Greek yogurt
- 100g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette.
Recipe
Ingredients
- 5 tbsp plus 2 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Open the pitta into a pocket and fill it with hummus, roasted courgette, roasted red pepper and spinach and season to taste.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
- 1¾ standard tins of mixed beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 1 red pepper
- 1 tsp chilli powder
- 1 tsp cumin
- 90g brown rice (dry weight)
Method
- Peel and chop onion and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large non-stick pan over medium heat and soften onion and red pepper for 5-7 minutes, adding a splash of water if the pan starts to stick.
- Stir in chilli powder and cumin, then add mixed beans and tomatoes and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Almonds and Dried Cranberries
Made with almonds, dried cranberries.
Recipe
Ingredients
- 30g almonds
- 20g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–65/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £40–65/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
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
- Compare Lidl's own-brand versions of the ingredients on this shopping list
- Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
- Plan another use for any unused pack contents before buying extra ingredients
- Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
- Compare fresh and frozen berries for the berry meals in this plan
💪 Increase protein
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 is estimated at £40–65 per week for one person at typical UK prices, 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 100g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.