What this plan is for
A Lidl vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 93g 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
1,804 kcal93g protein245g carbs52g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person105g protein · 238g carbs per person
Breakfast455 kcal · 39g protein · 15g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 455 kcal, 39g protein, 15g carbs.
Recipe
Ingredients
- 250g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1¼ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch421 kcal · 23g protein · 79g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 421 kcal, 23g protein, 79g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1¼ standard tins of tomatoes
- 1¼ onions
- 4 garlic cloves
- 250ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onions, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner689 kcal · 33g protein · 134g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 689 kcal, 33g protein, 134g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 2 medium sweet potatoes
- 1¼ standard tins of tomatoes
- 4 generous handfuls spinach (about 125g)
- 1¼ tsp cumin
- 1¼ tsp paprika
Method
- Peel and chop medium sweet potatoes and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potatoes 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.
Snack237 kcal · 10g protein · 10g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 237 kcal, 10g protein, 10g carbs.
Recipe
Ingredients
- 2½ tbsp peanut butter
- 5 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 1,800 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 Vegan 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
1802 kcal - 105g protein, 238g carbs, 58g fat, 62g fibre- Breakfast: Tofu Scramble with Peppers (455 kcal, 39g protein, 15g carbs, 27g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (421 kcal, 23g protein, 79g carbs, 2g fat, 24g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (689 kcal, 33g protein, 134g carbs, 10g fat, 29g fibre per person)
- Snack: Peanut Butter with Celery Sticks (237 kcal, 10g protein, 10g carbs, 19g fat, 3g fibre per person)
Tuesday
1785 kcal - 91g protein, 245g carbs, 51g fat, 48g fibre- Breakfast: Tofu Scramble with Peppers (317 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (418 kcal, 22g protein, 65g carbs, 10g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (741 kcal, 35g protein, 135g carbs, 6g fat, 31g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Wednesday
1801 kcal - 90g protein, 246g carbs, 54g fat, 43g fibre- Breakfast: Tofu Scramble with Peppers (281 kcal, 24g protein, 9g carbs, 17g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (855 kcal, 35g protein, 123g carbs, 27g fat, 22g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (202 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
Thursday
1798 kcal - 100g protein, 189g carbs, 76g fat, 30g fibre- Breakfast: Tofu Scramble with Peppers (348 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (699 kcal, 42g protein, 89g carbs, 20g fat, 9g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Friday
1800 kcal - 99g protein, 264g carbs, 39g fat, 52g fibre- Breakfast: Tofu Scramble with Peppers (381 kcal, 33g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (350 kcal, 20g protein, 66g carbs, 2g fat, 20g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (848 kcal, 41g protein, 157g carbs, 4g fat, 22g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
Saturday
1844 kcal - 79g protein, 296g carbs, 35g fat, 51g fibre- Breakfast: Peanut Butter Overnight Oats (557 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (712 kcal, 34g protein, 124g carbs, 3g fat, 20g fibre per person)
- Snack: Carrot Sticks with Hummus (131 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Sunday
1795 kcal - 87g protein, 239g carbs, 54g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (494 kcal, 15g protein, 73g carbs, 15g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (490 kcal, 28g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu Pad Thai (613 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (198 kcal, 5g protein, 16g carbs, 14g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.3kg
- Tinned chickpeas 550g
- Red lentils 370g
- Falafel 4
Carbs & Grains
- Soba noodles 140g
- Brown rice 300g
- Oat 4 biscuits
- Wholemeal 3 rolls
- Wholemeal 1 pitta
- Rice 2 cakes
- Rolled oats 140g
- Rice noodles 65g
Vegetables
- Mixed peppers 480g
- Tinned tomatoes 6 x 400g tins (2052g required)
- Onion 8
- Sweet potato 310g
- Spinach 120g
- Celery 9 sticks
- Celery 4 stalks
- Edamame beans 180g
- Cucumber 2 (319g required)
- Red pepper 3
- Carrot 4
- Baby spinach 120g
- Mixed leaves 40g
- Tomato 1
- Broccoli 190g
- Spring onion 5
- Butternut squash 360g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (149ml required)
- Oat milk 1 x 1L carton (339ml required)
Fruit
- Banana 4
- Raisins 16g
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 1.5 tbsp
- Garlic 12 cloves
- Basil, optional to taste x2
- Paprika 1.25 tsp
- Ginger 2.75 tsp
- Chilli powder 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Vegetable stock 4 cubes (makes 2L; 1841ml required)
- Peanut butter 95g
- Soy sauce 1.75 tbsp
- Sesame oil 1.75 tsp
- Curry paste 22g
- Hummus 90g
- Teriyaki sauce 40g
- Almond butter 2.75 tsp
- Tamari 1.75 tbsp
Tins & Jars
- Cannellini beans 450g
- Mixed beans 340g
Extras
- Sesame seeds 1 tsp
- Almonds 20g
- Chia seeds 9g
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
- Mixed nuts 25g
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 93g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this 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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
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