What this plan is for
A Lidl weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegan Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. 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
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,502 kcal66g protein217g carbs41g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1497 kcal per person59g protein · 225g carbs per person
Breakfast418 kcal · 12g protein · 53g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 418 kcal, 12g protein, 53g carbs.
Recipe
Ingredients
- 60g rolled oats
- 200ml oat milk
- 15g walnuts
- ¼ tsp cinnamon
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch484 kcal · 18g protein · 62g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 484 kcal, 18g protein, 62g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner595 kcal · 29g protein · 110g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 595 kcal, 29g protein, 110g carbs.
Recipe
Ingredients
- 90g red lentils
- 150g tomatoes
- ¾ onion
- 2 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
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 Vegan Weight Loss 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
1497 kcal - 59g protein, 225g carbs, 39g fat, 36g fibre- Breakfast: Porridge with Walnuts and Cinnamon (418 kcal, 12g protein, 53g carbs, 16g fat, 9g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (595 kcal, 29g protein, 110g carbs, 3g fat, 16g fibre per person)
Tuesday
1517 kcal - 63g protein, 225g carbs, 40g fat, 39g fibre- Breakfast: Porridge with Walnuts and Cinnamon (376 kcal, 11g protein, 47g carbs, 15g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (417 kcal, 22g protein, 73g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (724 kcal, 30g protein, 105g carbs, 23g fat, 18g fibre per person)
Wednesday
1497 kcal - 65g protein, 231g carbs, 31g fat, 39g fibre- Breakfast: Porridge with Walnuts and Cinnamon (478 kcal, 14g protein, 61g carbs, 18g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (401 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (618 kcal, 30g protein, 107g carbs, 3g fat, 18g fibre per person)
Thursday
1503 kcal - 72g protein, 210g carbs, 41g fat, 39g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (312 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (665 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
Friday
1493 kcal - 70g protein, 206g carbs, 44g fat, 30g fibre- Breakfast: Porridge with Walnuts and Cinnamon (454 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (465 kcal, 21g protein, 86g carbs, 6g fat, 14g fibre per person)
- Dinner: Tofu Pad Thai (574 kcal, 36g protein, 62g carbs, 21g fat, 6g fibre per person)
Saturday
1498 kcal - 69g protein, 244g carbs, 28g fat, 49g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (540 kcal, 28g protein, 75g carbs, 14g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (593 kcal, 31g protein, 116g carbs, 2g fat, 29g fibre per person)
Sunday
1512 kcal - 64g protein, 181g carbs, 61g fat, 29g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (249 kcal, 7g protein, 40g carbs, 7g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (751 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
Weekly shopping list
Protein
- Falafel 6
- Red lentils 230g
- Tinned chickpeas 480g
- Firm tofu 480g
- Silken tofu 150g
- Green lentils 200g
Carbs & Grains
- Rolled oats 310g
- Wholemeal 2 pittas
- Wholemeal 2 rolls
- Brown rice 390g
- Soba noodles 65g
- Rice noodles 65g
- Rye bread 4 slices
Vegetables
- Mixed leaves 60g
- Tomato 2
- Cucumber 1 (179g required)
- Tinned tomatoes 2 x 400g tins (769g required)
- Onion 5
- Carrot 3
- Celery 2 stalks
- Baby spinach 180g
- Edamame beans 180g
- Red pepper 1
- Butternut squash 330g
- Broccoli 180g
- Spring onion 4
- Avocado 1
- Cherry tomatoes 1 x 300g pack (170g required)
- Mushrooms 200g
- Sweet potato mash 250g
- mixed veg 150g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1134ml required)
- Coconut milk light 1 x 400ml tin (269ml required)
Herbs & Spices
- Cinnamon 2 tsp
- Garlic 7 cloves
- Ginger 1.5 tsp
- Garam masala 1.5 tsp
- Basil, optional to taste
- Curry powder 1.75 tsp
- Chilli flakes, optional to taste x2
Condiments & Oils
- Hummus 60g
- Vegetable stock 3 cubes (makes 1500ml; 1246ml required)
- Curry paste 45g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Teriyaki sauce 35g
- Tamari 1.75 tbsp
- Miso paste 1 tbsp
Tins & Jars
- Cannellini beans 180g
Extras
- Walnuts 80g
- Maple syrup 1.5 tbsp
- Sesame seeds 2 tsp
- Beansprouts 80g
- Lime juice, optional to taste
- Peanuts 15g
- Lemon juice 1.75 tsp
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 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. 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 weight loss plan?
Plenty of weight loss 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 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 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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