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 High-Fibre Weekly 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 86g 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
1,799 kcal86g protein275g carbs42g fat55g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person82g protein · 264g carbs per person
Breakfast294 kcal · 16g protein · 51g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 294 kcal, 16g protein, 51g carbs.
Recipe
Ingredients
- 175g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch315 kcal · 17g protein · 59g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 315 kcal, 17g protein, 59g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml 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 onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, 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.
Dinner1018 kcal · 42g protein · 147g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 1018 kcal, 42g protein, 147g carbs.
Recipe
Ingredients
- 1½ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 125g)
- 175ml light coconut milk
- ½ of a standard tin of tomatoes
- 1 onion
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack173 kcal · 7g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 173 kcal, 7g protein, 7g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 4 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 High-Fibre Weekly 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
1800 kcal - 82g protein, 264g carbs, 50g fat, 59g fibre- Breakfast: Baked Beans on Wholemeal Toast (294 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (315 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1018 kcal, 42g protein, 147g carbs, 32g fat, 26g fibre per person)
- Snack: Peanut Butter with Celery Sticks (173 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
Tuesday
1802 kcal - 90g protein, 217g carbs, 67g fat, 38g fibre- Breakfast: Baked Beans on Wholemeal Toast (292 kcal, 15g protein, 50g carbs, 2g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (431 kcal, 22g protein, 68g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (906 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Peanut Butter with Celery Sticks (173 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
Wednesday
1801 kcal - 86g protein, 325g carbs, 18g fat, 60g fibre- Breakfast: Baked Beans on Wholemeal Toast (335 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (349 kcal, 20g protein, 65g 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 Peanut Butter on Rice Cakes (269 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
Thursday
1798 kcal - 93g protein, 269g carbs, 44g fat, 40g fibre- Breakfast: Baked Beans on Wholemeal Toast (328 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (480 kcal, 25g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (726 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Friday
1777 kcal - 86g protein, 319g carbs, 20g fat, 80g fibre- Breakfast: Baked Beans on Wholemeal Toast (383 kcal, 20g protein, 66g carbs, 3g fat, 15g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (413 kcal, 23g protein, 78g carbs, 2g fat, 24g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (717 kcal, 37g protein, 140g carbs, 3g fat, 35g fibre per person)
- Snack: Banana and Almonds (264 kcal, 6g protein, 35g carbs, 12g fat, 6g fibre per person)
Saturday
1818 kcal - 76g protein, 299g carbs, 35g fat, 60g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (795 kcal, 37g protein, 146g carbs, 6g fat, 34g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Sunday
1797 kcal - 89g protein, 233g carbs, 58g fat, 45g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (354 kcal, 20g protein, 66g carbs, 2g fat, 21g fibre per person)
- Dinner: Tofu Pad Thai (769 kcal, 49g protein, 83g carbs, 28g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (246 kcal, 7g protein, 20g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 440g
- Firm tofu 575g
- Red lentils 130g
- Green lentils 240g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 380g
- Soba noodles 220g
- Rice 4 cakes
- Rolled oats 120g
- Rice noodles 85g
Vegetables
- Tinned tomatoes 6 x 400g tins (2365g required)
- Onion 9
- Baby spinach 140g
- Celery 7 sticks
- Edamame beans 280g
- Cucumber 2 (450g required)
- Red pepper 4
- mixed veg 180g
- Broccoli 200g
- Spring onion 5
- Mushrooms 240g
- Carrot 3
- Sweet potato mash 300g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (351ml required)
- Oat milk 1 x 1L carton (380ml required)
Fruit
- Banana 5
- mixed berries 160g
- Raisins 20g
Herbs & Spices
- Garlic 16 cloves
- Basil, optional to taste x4
- Ginger 1.25 tbsp
- Garam masala 2 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1053ml required)
- Curry paste 55g
- Peanut butter 90g
- Soy sauce 2.75 tbsp
- Sesame oil 2.75 tsp
- Teriyaki sauce 40g
- Tamari 2.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 1kg
- Cannellini beans 825g
- Mixed beans 360g
Extras
- Sesame seeds 1 tsp
- Almonds 45g
- Chia seeds 19g
- Maple syrup 2 tsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 20g
- Mixed nuts 35g
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 86g 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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