Monday
1500 kcal - 69g protein- Breakfast: Oat Porridge with Berries (421 kcal, 14g protein)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 21g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (605 kcal, 34g protein)
Lidl High-Fibre Weekly Vegan Low Calorie Plan — 1,500 kcal
Free printable vegan UK vegan low calorie meal plan for Lidl: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketLidl
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forVegans in a calorie deficit
DietVegan
Estimated daily macros
Plan Quick Facts
Best forVegans in a calorie deficit
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 66g protein- Breakfast: Oat Porridge with Berries (417 kcal, 14g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (535 kcal, 31g protein)
- Dinner: Chickpea and Sweet Potato Stew (548 kcal, 21g protein)
Wednesday
1500 kcal - 69g protein- Breakfast: Oat Porridge with Berries (390 kcal, 13g protein)
- Lunch: Chickpea and Spinach Curry with Rice (549 kcal, 22g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)
Thursday
1500 kcal - 59g protein- Breakfast: Oat Porridge with Berries (436 kcal, 15g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (546 kcal, 25g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
Friday
1500 kcal - 77g protein- Breakfast: Oat Porridge with Berries (400 kcal, 14g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
- Dinner: Tofu Pad Thai (600 kcal, 33g protein)
Saturday
1500 kcal - 60g protein- Breakfast: Peanut Butter Overnight Oats (493 kcal, 21g protein)
- Lunch: Baked Falafel and Salad Pitta (515 kcal, 18g protein)
- Dinner: Chickpea and Spinach Coconut Curry (492 kcal, 21g protein)
Sunday
1500 kcal - 65g protein- Breakfast: Peanut Butter Overnight Oats (500 kcal, 21g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (477 kcal, 21g protein)
- Dinner: Red Lentil Dahl with Brown Rice (523 kcal, 23g protein)
Weekly shopping list
Protein
- Green lentils 130g
- Firm tofu 260g
- Tinned chickpeas 260g
- Red lentils 135g
- Green lentils 115g dry
Carbs & Grains
- Rolled oats 105g
- Brown rice 120g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Broccoli 260g
- Spring onion 3
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 130g
- Baby spinach 120g
- Carrot 1
- Celery 3 stalks
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 390ml
- Tinned coconut milk light 245ml
- Butternut squash 550g
- Peanut butter 1.25 tbsp
- Coconut milk light 230ml
Extras & Condiments
- Frozen mixed berries 105g
- Vegetable stock 650ml
- Cumin 1.25 tsp
- Teriyaki sauce 55g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Paprika 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Banana 1
- Chia seeds 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Garam masala 2.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal69g protein
Breakfast421 kcal · 14g protein · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 421 kcal, 14g protein.
Recipe
- Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Frozen mixed berries 105g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch474 kcal · 21g protein · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 474 kcal, 21g protein.
Recipe
- Prep the listed ingredients: Green lentils 130g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 650ml, Cumin 1.25 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner605 kcal · 34g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 605 kcal, 34g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 120g dry, Broccoli 260g, Teriyaki sauce 55g, Sesame seeds 1.25 tsp, Spring onion 3.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Green lentils 130g
- Firm tofu 260g
- Tinned chickpeas 260g
- Red lentils 135g
- Green lentils 115g dry
Carbs & Grains
- Rolled oats 105g
- Brown rice 120g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Broccoli 260g
- Spring onion 3
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 130g
- Baby spinach 120g
- Carrot 1
- Celery 3 stalks
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 390ml
- Tinned coconut milk light 245ml
- Butternut squash 550g
- Peanut butter 1.25 tbsp
- Coconut milk light 230ml
Extras & Condiments
- Frozen mixed berries 105g
- Vegetable stock 650ml
- Cumin 1.25 tsp
- Teriyaki sauce 55g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Paprika 1.25 tsp
- Curry powder 2.5 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Banana 1
- Chia seeds 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Garam masala 2.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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. 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 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 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.