Lidl Wholegrain Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Lidl: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: LidlCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 122g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (502 kcal, 36g protein)
  • Lunch: Cannellini Bean and Tomato Soup (447 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (642 kcal, 36g protein)
  • Snack: Skyr High-Protein Yogurt (209 kcal, 28g protein)

Tuesday

1800 kcal - 124g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (466 kcal, 34g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (531 kcal, 31g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (505 kcal, 31g protein)
  • Snack: Mini Protein Overnight Oats (298 kcal, 28g protein)

Wednesday

1800 kcal - 114g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (491 kcal, 35g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (518 kcal, 38g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (600 kcal, 30g protein)
  • Snack: Tzatziki with Vegetable Dippers (191 kcal, 11g protein)

Thursday

1800 kcal - 102g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (484 kcal, 35g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (510 kcal, 19g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (631 kcal, 24g protein)
  • Snack: Cottage Cheese with Cucumber (175 kcal, 24g protein)

Friday

1800 kcal - 95g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (444 kcal, 32g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (493 kcal, 22g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (641 kcal, 32g protein)
  • Snack: Peanut Butter with Celery Sticks (222 kcal, 9g protein)

Saturday

1800 kcal - 101g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (528 kcal, 26g protein)
  • Lunch: Green Lentil and Halloumi Bowl (574 kcal, 35g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (516 kcal, 26g protein)
  • Snack: Hard-Boiled Eggs (182 kcal, 14g protein)

Sunday

1800 kcal - 112g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (509 kcal, 25g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (442 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (521 kcal, 32g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (328 kcal, 32g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Firm tofu 280g
  • Green lentils tinned 270g
  • Red lentils 125g
  • Green lentils 115g cooked
  • Eggs 2 hard-boiled
  • Tinned chickpeas 115g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 125g dry
  • Wholewheat noodles 105g dry
  • Wholemeal bread 3 slices
  • Rolled oats 50g
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Low-sugar granola 35g

Vegetables

  • Black pepper pinch
  • Baby spinach 40g
  • Tinned tomatoes 550g
  • Onion 1
  • Broccoli 280g
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g
  • Cucumber quarter grated
  • Celery sticks 3
  • Spinach 40g
  • Frozen peas 135g
  • Cucumber 3/4
  • Celery 2 stalks
  • Avocado half
  • Cucumber 70g
  • Red pepper 1

Dairy & Eggs

  • Butter 7g
  • Skyr 210g
  • Semi-skimmed milk 130ml
  • Cottage cheese 270g
  • Low-fat Greek yogurt 135g
  • Ricotta 125g
  • Peanut butter 2.5 tbsp
  • Halloumi 95g
  • Tinned coconut milk light 225ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Teriyaki sauce 55g
  • Sesame seeds 1.5 tsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 260g
  • Banana 3/4
  • Mixed herbs 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Hummus 105g
  • Parmesan 25g
  • Olive oil 1.25 tbsp
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Mixed frozen veg 225g
  • Curry paste 35g
  • Honey 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal122g protein
Breakfast502 kcal · 36g protein · 8 min

Turmeric Scrambled Eggs on Rye Toast

Made with eggs, rye bread, turmeric. Ready in 8 min — 502 kcal, 36g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 4, Rye bread 3 slices, Turmeric 0.75 tsp, Black pepper pinch, Butter 7g, Baby spinach 40g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch447 kcal · 22g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 447 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 280g, Tinned tomatoes 550g, Onion 1, Garlic 4 cloves, Vegetable stock 280ml, Basil.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner642 kcal · 36g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 642 kcal, 36g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 280g, Brown rice 125g dry, Broccoli 280g, Teriyaki sauce 55g, Sesame seeds 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack209 kcal · 28g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 209 kcal, 28g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 210g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Lidl.

Protein

  • Eggs 4
  • Firm tofu 280g
  • Green lentils tinned 270g
  • Red lentils 125g
  • Green lentils 115g cooked
  • Eggs 2 hard-boiled
  • Tinned chickpeas 115g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 125g dry
  • Wholewheat noodles 105g dry
  • Wholemeal bread 3 slices
  • Rolled oats 50g
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Wholemeal pasta 110g dry
  • Low-sugar granola 35g

Vegetables

  • Black pepper pinch
  • Baby spinach 40g
  • Tinned tomatoes 550g
  • Onion 1
  • Broccoli 280g
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g
  • Cucumber quarter grated
  • Celery sticks 3
  • Spinach 40g
  • Frozen peas 135g
  • Cucumber 3/4
  • Celery 2 stalks
  • Avocado half
  • Cucumber 70g
  • Red pepper 1

Dairy & Eggs

  • Butter 7g
  • Skyr 210g
  • Semi-skimmed milk 130ml
  • Cottage cheese 270g
  • Low-fat Greek yogurt 135g
  • Ricotta 125g
  • Peanut butter 2.5 tbsp
  • Halloumi 95g
  • Tinned coconut milk light 225ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Teriyaki sauce 55g
  • Sesame seeds 1.5 tsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 260g
  • Banana 3/4
  • Mixed herbs 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Hummus 105g
  • Parmesan 25g
  • Olive oil 1.25 tbsp
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Mixed frozen veg 225g
  • Curry paste 35g
  • Honey 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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