Monday
1500 kcal - 61g protein- Breakfast: Kefir with Berries and Chia Seeds (364 kcal, 15g protein)
- Lunch: Lentil and Roasted Vegetable Soup (524 kcal, 23g protein)
- Dinner: Chickpea and Sweet Potato Stew (612 kcal, 23g protein)
Lidl Vegetarian Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable vegetarian UK weight loss 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 forAnyone aiming for a sustainable calorie deficit
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable 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
DietVegetarian
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 Vegetarian Balanced Plate Weekly Weight Loss 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 - 81g protein- Breakfast: Kefir with Berries and Chia Seeds (338 kcal, 14g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (540 kcal, 32g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (622 kcal, 35g protein)
Wednesday
1500 kcal - 88g protein- Breakfast: Kefir with Berries and Chia Seeds (354 kcal, 14g protein)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 40g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (552 kcal, 34g protein)
Thursday
1500 kcal - 69g protein- Breakfast: Kefir with Berries and Chia Seeds (321 kcal, 13g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (615 kcal, 28g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 28g protein)
Friday
1500 kcal - 61g protein- Breakfast: Kefir with Berries and Chia Seeds (332 kcal, 13g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (544 kcal, 24g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (624 kcal, 24g protein)
Saturday
1500 kcal - 72g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (457 kcal, 22g protein)
- Lunch: Black Bean Burrito Bowl (478 kcal, 22g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (565 kcal, 28g protein)
Sunday
1500 kcal - 77g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (488 kcal, 23g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (500 kcal, 28g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (512 kcal, 26g protein)
Weekly shopping list
Protein
- Green lentils 145g
- Tinned chickpeas 290g
- Firm tofu 245g
- Silken tofu 210g
- Eggs 3
- Green lentils tinned 260g
- Green lentils 135g dry
- Black beans tinned 215g
- Eggs 2 soft-boiled
Carbs & Grains
- Brown rice 110g dry
- Wholemeal bread 3 slices
- Wholemeal flour 85g
- Wholemeal pasta 100g dry
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Sweet potato 360g
- Tinned tomatoes 575g
- Spinach 145g
- Broccoli 270g
- Spring onion 3
- Edamame beans 140g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Baby spinach 80g
- Frozen peas 135g
- Sweetcorn 65g
- Avocado half
- Cherry tomatoes 7
Dairy & Eggs
- Halloumi 130g
- Semi-skimmed milk 165ml
- Low-fat yogurt 110g
- Ricotta 110g
Extras & Condiments
- Plain kefir 290ml
- Frozen mixed berries 145g
- Chia seeds 1.5 tbsp
- Honey 1.5 tsp
- Vegetable stock 725ml
- Cumin 1.5 tsp
- Paprika 1.5 tsp
- Roasted mixed veg 205g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Teriyaki sauce 55g
- Miso paste 1.5 tbsp
- Soy sauce 1.5 tbsp
- Reduced-sugar baked beans 280g
- Mixed leaves 75g
- Olive oil 1.25 tbsp
- Balsamic glaze 1.25 tsp
- Parmesan 25g
- Garlic 3 cloves
- Blueberries 55g
- Salsa 55g
- Coriander fresh
- Lime juice
- Tahini dressing 25g
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal61g protein
Breakfast364 kcal · 15g protein · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 364 kcal, 15g protein.
Recipe
- Add Plain kefir 290ml, Frozen mixed berries 145g, Chia seeds 1.5 tbsp, Honey 1.5 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch524 kcal · 23g protein · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 524 kcal, 23g protein.
Recipe
- Prep the listed ingredients: Green lentils 145g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 725ml, Cumin 1.5 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.
Dinner612 kcal · 23g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 612 kcal, 23g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 290g, Sweet potato 360g, Tinned tomatoes 575g, Spinach 145g, Cumin 1.5 tsp, Paprika 1.5 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.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Green lentils 145g
- Tinned chickpeas 290g
- Firm tofu 245g
- Silken tofu 210g
- Eggs 3
- Green lentils tinned 260g
- Green lentils 135g dry
- Black beans tinned 215g
- Eggs 2 soft-boiled
Carbs & Grains
- Brown rice 110g dry
- Wholemeal bread 3 slices
- Wholemeal flour 85g
- Wholemeal pasta 100g dry
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Sweet potato 360g
- Tinned tomatoes 575g
- Spinach 145g
- Broccoli 270g
- Spring onion 3
- Edamame beans 140g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Baby spinach 80g
- Frozen peas 135g
- Sweetcorn 65g
- Avocado half
- Cherry tomatoes 7
Dairy & Eggs
- Halloumi 130g
- Semi-skimmed milk 165ml
- Low-fat yogurt 110g
- Ricotta 110g
Extras & Condiments
- Plain kefir 290ml
- Frozen mixed berries 145g
- Chia seeds 1.5 tbsp
- Honey 1.5 tsp
- Vegetable stock 725ml
- Cumin 1.5 tsp
- Paprika 1.5 tsp
- Roasted mixed veg 205g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Teriyaki sauce 55g
- Miso paste 1.5 tbsp
- Soy sauce 1.5 tbsp
- Reduced-sugar baked beans 280g
- Mixed leaves 75g
- Olive oil 1.25 tbsp
- Balsamic glaze 1.25 tsp
- Parmesan 25g
- Garlic 3 cloves
- Blueberries 55g
- Salsa 55g
- Coriander fresh
- Lime juice
- Tahini dressing 25g
- Mixed beans tinned 470g
- Chilli powder 1.25 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 weight loss 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 weight loss 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.