What this plan is for
A Lidl vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl High-Fibre Weekly Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 66g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalVegan Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,505 kcal66g protein253g carbs29g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1498 kcal per person63g protein · 271g carbs per person
Breakfast428 kcal · 9g protein · 84g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 428 kcal, 9g protein, 84g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 80ml oat milk
- ¾ tbsp hemp seeds
- 15g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch400 kcal · 21g protein · 63g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 400 kcal, 21g protein, 63g carbs.
Recipe
Ingredients
- 60g soba noodles (dry weight)
- 80g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner670 kcal · 33g protein · 124g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 670 kcal, 33g protein, 124g carbs.
Recipe
Ingredients
- 100g red lentils
- 150g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1½ tsp garam masala
- 60g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
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.
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 High-Fibre Weekly Vegan Low Calorie Plan — 1,500 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
1498 kcal - 63g protein, 271g carbs, 23g fat, 37g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (428 kcal, 9g protein, 84g carbs, 10g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (400 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (670 kcal, 33g protein, 124g carbs, 3g fat, 17g fibre per person)
Tuesday
1500 kcal - 62g protein, 292g carbs, 17g fat, 62g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (556 kcal, 12g protein, 110g carbs, 12g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (343 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (601 kcal, 31g protein, 118g carbs, 3g fat, 29g fibre per person)
Wednesday
1501 kcal - 66g protein, 247g carbs, 33g fat, 32g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (427 kcal, 9g protein, 83g carbs, 10g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (478 kcal, 21g protein, 88g carbs, 6g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (596 kcal, 36g protein, 76g carbs, 17g fat, 8g fibre per person)
Thursday
1502 kcal - 63g protein, 254g carbs, 25g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (429 kcal, 9g protein, 84g carbs, 10g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (454 kcal, 24g protein, 63g carbs, 12g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (619 kcal, 30g protein, 107g carbs, 3g fat, 18g fibre per person)
Friday
1501 kcal - 52g protein, 256g carbs, 40g fat, 43g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (481 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (546 kcal, 20g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (474 kcal, 22g protein, 92g carbs, 7g fat, 20g fibre per person)
Saturday
1529 kcal - 88g protein, 222g carbs, 29g fat, 36g fibre- Breakfast: Baked Beans on Wholemeal Toast (293 kcal, 15g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (665 kcal, 42g protein, 71g carbs, 24g fat, 7g fibre per person)
Sunday
1501 kcal - 69g protein, 228g carbs, 38g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (251 kcal, 13g protein, 43g carbs, 2g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (382 kcal, 20g protein, 60g carbs, 9g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (868 kcal, 36g protein, 125g carbs, 27g fat, 22g fibre per person)
Weekly shopping list
Protein
- Red lentils 270g
- Green lentils 200g
- Tinned chickpeas 625g
- Firm tofu 340g
- Silken tofu 130g
- Falafel 4
Carbs & Grains
- Low-sugar granola 85g
- Soba noodles 130g
- Brown rice 330g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Wholemeal bread 4 slices
- Rice noodles 70g
Vegetables
- Edamame beans 240g
- Cucumber 2 (316g required)
- Red pepper 2
- Tinned tomatoes 3 x 400g tins (1194g required)
- Onion 6
- Mushrooms 200g
- Carrot 3
- Sweet potato mash 250g
- Baby spinach 200g
- Broccoli 160g
- Spring onion 5
- Butternut squash 330g
- Mixed leaves 35g
- Tomato 1
- Sweet potato 210g
- Spinach 85g
- Celery 2 stalks
Dairy & Eggs
- Oat milk 1 x 1L carton (421ml required)
- Coconut milk light 1 x 400ml tin (151ml required)
Fruit
- Banana 9
- Medjool 9 dates
Herbs & Spices
- Ginger 2.5 tsp
- Garlic 7 cloves
- Garam masala 1.75 tsp
- Basil, optional to taste
- Curry powder 1.75 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Soy sauce 2.5 tbsp
- Sesame oil 1.75 tsp
- Vegetable stock 3 cubes (makes 1500ml; 1399ml required)
- Teriyaki sauce 35g
- Miso paste 2.5 tsp
- Hummus 35g
- Tamari 1.75 tbsp
- Curry paste 23g
Tins & Jars
- Cannellini beans 200g
- Reduced-sugar baked beans 330g
Extras
- Hemp seeds 4.25 tbsp
- Sesame seeds 1.75 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this vegan 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 66g 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 vegan low calorie plan?
Plenty of vegan low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegan 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 1,500 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
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