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 Wholegrain Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 94g 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
1,804 kcal94g protein246g carbs48g fat44g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person89g protein · 268g carbs per person
Breakfast342 kcal · 19g protein · 30g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 342 kcal, 19g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
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
- Slice or chop black pepper, to taste, 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.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch497 kcal · 31g protein · 83g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 497 kcal, 31g protein, 83g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 475ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner536 kcal · 25g protein · 104g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 536 kcal, 25g protein, 104g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack425 kcal · 14g protein · 51g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 425 kcal, 14g protein, 51g carbs.
Recipe
Ingredients
- 50g rolled oats
- 2 tbsp peanut butter
- 1 tbsp honey
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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 Wholegrain Weekly 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
1800 kcal - 89g protein, 268g carbs, 46g fat, 53g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (536 kcal, 25g protein, 104g carbs, 8g fat, 23g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (425 kcal, 14g protein, 51g carbs, 19g fat, 8g fibre per person)
Tuesday
1799 kcal - 91g protein, 200g carbs, 70g fat, 33g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (417 kcal, 26g protein, 69g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (858 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Walnuts and Dried Blueberries (189 kcal, 3g protein, 14g carbs, 14g fat, 2g fibre per person)
Wednesday
1805 kcal - 95g protein, 231g carbs, 54g fat, 33g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (665 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Thursday
1799 kcal - 94g protein, 246g carbs, 46g fat, 38g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (527 kcal, 33g protein, 87g carbs, 3g fat, 19g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (684 kcal, 30g protein, 117g carbs, 9g fat, 11g fibre per person)
- Snack: Peanut Butter with Celery Sticks (202 kcal, 9g protein, 8g carbs, 17g fat, 3g fibre per person)
Friday
1805 kcal - 117g protein, 248g carbs, 40g fat, 56g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (429 kcal, 25g protein, 39g carbs, 19g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (543 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Saturday
1786 kcal - 85g protein, 295g carbs, 24g fat, 58g fibre- Breakfast: Banana and Peanut Butter Porridge (506 kcal, 15g protein, 77g carbs, 14g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (390 kcal, 24g protein, 65g carbs, 2g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (669 kcal, 31g protein, 122g carbs, 5g fat, 28g fibre per person)
- Snack: Mini Protein Overnight Oats (221 kcal, 15g protein, 31g carbs, 3g fat, 4g fibre per person)
Sunday
1836 kcal - 88g protein, 233g carbs, 58g fat, 40g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Green lentils 650g
- Tinned chickpeas 270g
- Firm tofu 340g
- Quorn mince 220g
Carbs & Grains
- Wholemeal bread 10 slices
- Rolled oats 230g
- Brown rice 310g
- Oat 4 biscuits
- Wholemeal pasta 180g
Vegetables
- Courgette 7
- Red pepper 8
- Onion 10
- Sweet potato 240g
- Tinned tomatoes 3 x 400g tins (1099g required)
- Spinach 95g
- mixed veg 170g
- Broccoli 180g
- Spring onion 2
- Mushrooms 210g
- peas 110g
- Celery 9 sticks
- Baby spinach 140g
Dairy & Eggs
- Butter 23g
- Tinned coconut milk light 1 x 400ml tin (165ml required)
- Parmesan 35g
- Oat milk 1 x 1L carton (488ml required)
- Skyr 75g
- Semi-skimmed milk 1 x 1L carton (75ml required)
- Ricotta 90g
Fruit
- Dried blueberries 16g
- Banana 2
Herbs & Spices
- Black pepper, optional to taste x5
- Cumin 2.75 tbsp
- Paprika 1 tsp
- Garlic 7 cloves
- Mixed herbs 1.25 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Vegetable stock 8 cubes (makes 4L; 3784ml required)
- Peanut butter 110g
- Honey 1 tbsp
- Curry paste 25g
- Teriyaki sauce 35g
- Almond butter 1.25 tbsp
- Olive oil 2.75 tsp
Tins & Jars
- Mixed beans 300g
Extras
- Chia seeds 5g
- Walnuts 21g
- Sesame seeds 1 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
- 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 94g 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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