Monday
1500 kcal - 63g protein- Breakfast: Oat Porridge with Berries (425 kcal, 15g protein)
- Lunch: Lentil and Roasted Vegetable Soup (478 kcal, 21g protein)
- Dinner: Red Lentil Dahl with Brown Rice (597 kcal, 27g protein)
Lidl Vegan Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable vegan 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
DietVegan
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
DietVegan
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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 73g protein- Breakfast: Oat Porridge with Berries (410 kcal, 14g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (526 kcal, 31g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 28g protein)
Wednesday
1500 kcal - 63g protein- Breakfast: Oat Porridge with Berries (397 kcal, 14g protein)
- Lunch: Chickpea and Spinach Curry with Rice (558 kcal, 22g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (545 kcal, 27g protein)
Thursday
1500 kcal - 70g protein- Breakfast: Oat Porridge with Berries (407 kcal, 14g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (508 kcal, 23g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (585 kcal, 33g protein)
Friday
1500 kcal - 67g protein- Breakfast: Oat Porridge with Berries (421 kcal, 14g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (526 kcal, 32g protein)
- Dinner: Chickpea and Sweet Potato Stew (553 kcal, 21g protein)
Saturday
1500 kcal - 69g protein- Breakfast: Peanut Butter Overnight Oats (481 kcal, 20g protein)
- Lunch: Baked Falafel and Salad Pitta (504 kcal, 18g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (515 kcal, 31g protein)
Sunday
1500 kcal - 61g protein- Breakfast: Peanut Butter Overnight Oats (529 kcal, 22g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (504 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (467 kcal, 17g protein)
Weekly shopping list
Protein
- Green lentils 135g
- Red lentils 160g
- Firm tofu 230g
- Green lentils tinned 260g
- Tinned chickpeas 250g
- Green lentils 125g dry
Carbs & Grains
- Rolled oats 105g
- Brown rice 105g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Tinned tomatoes 270g
- Broccoli 130g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Baby spinach 125g
- Celery 3 stalks
- Spring onion 3
- Sweet potato 330g
- Spinach 130g
- Tomato 1
- Cucumber 4 slices
Dairy & Eggs
- Oat milk 400ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 490g
Extras & Condiments
- Frozen mixed berries 105g
- Vegetable stock 675ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Soy sauce 2.5 tbsp
- Curry powder 2.5 tsp
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 195g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Banana 1
- Chia seeds 1 tsp
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 225g
- Curry paste 35g
Your 7-Day Meal Plan
Monday
1500 kcal63g protein
Breakfast425 kcal · 15g protein · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 425 kcal, 15g protein.
Recipe
- Lay out the ingredients: Rolled oats 105g, Oat milk 400ml, Frozen mixed berries 105g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch478 kcal · 21g protein · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 478 kcal, 21g protein.
Recipe
- Prep the listed ingredients: Green lentils 135g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 675ml, Cumin 1.25 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.
Dinner597 kcal · 27g protein · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 597 kcal, 27g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Red lentils 160g, Tinned tomatoes 270g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.75 tsp, Brown rice 105g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Green lentils 135g
- Red lentils 160g
- Firm tofu 230g
- Green lentils tinned 260g
- Tinned chickpeas 250g
- Green lentils 125g dry
Carbs & Grains
- Rolled oats 105g
- Brown rice 105g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Tinned tomatoes 270g
- Broccoli 130g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Baby spinach 125g
- Celery 3 stalks
- Spring onion 3
- Sweet potato 330g
- Spinach 130g
- Tomato 1
- Cucumber 4 slices
Dairy & Eggs
- Oat milk 400ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 490g
Extras & Condiments
- Frozen mixed berries 105g
- Vegetable stock 675ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Soy sauce 2.5 tbsp
- Curry powder 2.5 tsp
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 195g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Banana 1
- Chia seeds 1 tsp
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 225g
- Curry paste 35g
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.