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 Alternative Lean Protein Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 73g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,500 kcal73g protein232g carbs32g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person66g protein · 255g carbs per person
Breakfast332 kcal · 9g protein · 56g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 332 kcal, 9g protein, 56g carbs.
Recipe
Ingredients
- 1 banana
- 40g rolled oats
- 200ml oat milk
- ¾ tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch498 kcal · 25g protein · 77g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 498 kcal, 25g protein, 77g carbs.
Recipe
Ingredients
- 80g green lentils (dry weight)
- ¾ medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner671 kcal · 32g protein · 122g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 671 kcal, 32g protein, 122g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 60g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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 44 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 Alternative Lean Protein 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
1501 kcal - 66g protein, 255g carbs, 22g fat, 50g fibre- Breakfast: Banana and Oat Smoothie (332 kcal, 9g protein, 56g carbs, 7g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (671 kcal, 32g protein, 122g carbs, 5g fat, 28g fibre per person)
Tuesday
1500 kcal - 77g protein, 241g carbs, 25g fat, 32g fibre- Breakfast: Banana and Oat Smoothie (347 kcal, 9g protein, 58g carbs, 8g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (479 kcal, 35g protein, 58g carbs, 14g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (674 kcal, 33g protein, 125g carbs, 3g fat, 18g fibre per person)
Wednesday
1501 kcal - 61g protein, 229g carbs, 40g fat, 39g fibre- Breakfast: Banana and Oat Smoothie (300 kcal, 8g protein, 51g carbs, 7g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (437 kcal, 22g protein, 68g carbs, 9g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (764 kcal, 31g protein, 110g carbs, 24g fat, 19g fibre per person)
Thursday
1499 kcal - 79g protein, 244g carbs, 27g fat, 44g fibre- Breakfast: Banana and Oat Smoothie (406 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (539 kcal, 39g protein, 66g carbs, 16g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (554 kcal, 29g protein, 109g carbs, 2g fat, 27g fibre per person)
Friday
1500 kcal - 76g protein, 209g carbs, 41g fat, 31g fibre- Breakfast: Banana and Oat Smoothie (351 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (537 kcal, 27g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (612 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
Saturday
1501 kcal - 79g protein, 232g carbs, 34g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (398 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (563 kcal, 41g protein, 68g carbs, 16g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (540 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
Sunday
1500 kcal - 75g protein, 214g carbs, 37g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (540 kcal, 28g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
Weekly shopping list
Protein
- Green lentils 490g
- Firm tofu 825g
- Red lentils 100g
- Tinned chickpeas 460g
Carbs & Grains
- Rolled oats 310g
- Brown rice 250g
- Wholewheat noodles 220g
- Rice noodles 65g
Vegetables
- Sweet potato 850g
- Baby spinach 290g
- Tinned tomatoes 3 x 400g tins (971g required)
- Onion 4
- Red pepper 1
- Broccoli 430g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 230g
- Spring onion 5
- Spinach 95g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1335ml required)
- Coconut milk light 1 x 400ml tin (132ml required)
Fruit
- Banana 4
- mixed berries 140g
Herbs & Spices
- Cumin 1.75 tbsp
- Chilli powder 0.75 tsp
- Ginger 1.25 tbsp
- Garlic 8 cloves
- Garam masala 1.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Peanut butter 21g
- Tahini 60g
- Soy sauce 5.5 tbsp
- Curry paste 20g
- Vegetable stock 1 cube (makes 500ml; 181ml required)
- Tamari 1.75 tbsp
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans 310g
Extras
- Lemon juice, optional to taste x4
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
- Chia seeds 18g
- Maple syrup 1.75 tsp
- Sesame seeds 1 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 73g 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 the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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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