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 Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 81g 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
1,497 kcal81g protein212g carbs36g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1486 kcal per person78g protein · 193g carbs per person
Breakfast342 kcal · 30g protein · 12g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 342 kcal, 30g protein, 12g carbs.
Recipe
Ingredients
- 175g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 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.
Lunch626 kcal · 24g protein · 81g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 626 kcal, 24g protein, 81g carbs.
Recipe
Ingredients
- 4 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 40g)
- 1 tomato
- 4 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.
Dinner518 kcal · 24g protein · 100g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 518 kcal, 24g protein, 100g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato 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.
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.
0 of 51 items tickedSaved on this device
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 1,500 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1486 kcal - 78g protein, 193g carbs, 52g fat, 40g fibre- Breakfast: Tofu Scramble with Peppers (342 kcal, 30g protein, 12g carbs, 20g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (518 kcal, 24g protein, 100g carbs, 7g fat, 22g fibre per person)
Tuesday
1501 kcal - 87g protein, 223g carbs, 26g fat, 49g fibre- Breakfast: Tofu Scramble with Peppers (304 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (485 kcal, 27g protein, 83g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (712 kcal, 34g protein, 130g carbs, 5g fat, 30g fibre per person)
Wednesday
1500 kcal - 87g protein, 160g carbs, 60g fat, 25g fibre- Breakfast: Tofu Scramble with Peppers (317 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (636 kcal, 39g protein, 81g carbs, 18g fat, 9g fibre per person)
Thursday
1492 kcal - 98g protein, 169g carbs, 46g fat, 27g fibre- Breakfast: Tofu Scramble with Peppers (328 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (655 kcal, 41g protein, 71g carbs, 24g fat, 7g fibre per person)
Friday
1501 kcal - 83g protein, 231g carbs, 29g fat, 37g fibre- Breakfast: Tofu Scramble with Peppers (310 kcal, 27g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (502 kcal, 22g protein, 93g carbs, 7g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (689 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
Saturday
1499 kcal - 67g protein, 237g carbs, 23g fat, 35g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (469 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (632 kcal, 31g protein, 109g carbs, 3g fat, 18g fibre per person)
Sunday
1502 kcal - 65g protein, 273g carbs, 18g fat, 53g fibre- Breakfast: Oat Porridge with Berries (421 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (538 kcal, 24g protein, 99g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (543 kcal, 28g protein, 107g carbs, 2g fat, 26g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.2kg
- Falafel 7
- Tinned chickpeas 525g
- Red lentils 350g
- Silken tofu 130g
- Green lentils 180g
Carbs & Grains
- Wholemeal 2 pittas
- Wholemeal 3 rolls
- Brown rice 410g
- Rice noodles 70g
- Rolled oats 140g
Vegetables
- Mixed peppers 430g
- Mixed leaves 70g
- Tomato 2
- Cucumber 1 (34g required)
- Sweet potato 230g
- Tinned tomatoes 3 x 400g tins (1189g required)
- Spinach 90g
- Carrot 4
- Onion 5
- Celery 4 stalks
- Red pepper 1
- Broccoli 170g
- Spring onion 5
- Baby spinach 170g
- Edamame beans 85g
- Butternut squash 340g
- Mushrooms 180g
- Sweet potato mash 230g
Dairy & Eggs
- Oat milk 1 x 1L carton (515ml required)
Fruit
- mixed berries 140g
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 1.5 tbsp
- Paprika 1 tsp
- Chilli powder 1 tsp
- Curry powder 1.25 tbsp
- Garlic 5 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 1.5 tbsp
- Hummus 70g
- Vegetable stock 4 cubes (makes 2L; 1597ml required)
- Teriyaki sauce 35g
- Tamari 1.75 tbsp
- Miso paste 2.75 tsp
- Soy sauce 2.75 tsp
Tins & Jars
- Mixed beans 330g
Extras
- Sesame seeds 1.75 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
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 81g 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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