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 Quick Shop 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 63g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,501 kcal63g protein190g carbs54g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1513 kcal per person57g protein · 185g carbs per person
Breakfast368 kcal · 6g protein · 15g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 368 kcal, 6g protein, 15g carbs.
Recipe
Ingredients
- 20g chia seeds
- 125ml coconut milk
- 60g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch420 kcal · 21g protein · 65g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 420 kcal, 21g protein, 65g carbs.
Recipe
Ingredients
- 60g green lentils (dry weight)
- ¾ medium sweet potato
- 1 generous handful baby spinach (about 40g)
- 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.
Dinner725 kcal · 30g protein · 105g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 725 kcal, 30g protein, 105g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach 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 39 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Lidl Vegan Quick Shop 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
1513 kcal - 57g protein, 185g carbs, 62g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (368 kcal, 6g protein, 15g carbs, 30g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (420 kcal, 21g protein, 65g carbs, 9g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (725 kcal, 30g protein, 105g carbs, 23g fat, 18g fibre per person)
Tuesday
1497 kcal - 58g protein, 195g carbs, 57g fat, 47g fibre- Breakfast: Chia Seed Pudding with Mango (484 kcal, 8g protein, 19g carbs, 39g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (542 kcal, 28g protein, 85g carbs, 11g fat, 16g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (471 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
Wednesday
1503 kcal - 63g protein, 152g carbs, 70g fat, 32g fibre- Breakfast: Chia Seed Pudding with Mango (386 kcal, 7g protein, 15g carbs, 31g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (436 kcal, 22g protein, 68g carbs, 9g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (681 kcal, 34g protein, 69g carbs, 30g fat, 10g fibre per person)
Thursday
1500 kcal - 60g protein, 203g carbs, 48g fat, 49g fibre- Breakfast: Chia Seed Pudding with Mango (408 kcal, 7g protein, 16g carbs, 33g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (464 kcal, 24g protein, 72g carbs, 10g fat, 13g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (628 kcal, 29g protein, 115g carbs, 5g fat, 27g fibre per person)
Friday
1500 kcal - 63g protein, 179g carbs, 57g fat, 31g fibre- Breakfast: Chia Seed Pudding with Mango (398 kcal, 7g protein, 16g carbs, 33g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 28g protein, 55g carbs, 21g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (580 kcal, 28g protein, 108g carbs, 3g fat, 15g fibre per person)
Saturday
1498 kcal - 68g protein, 205g carbs, 40g fat, 32g fibre- Breakfast: Porridge with Walnuts and Cinnamon (416 kcal, 12g protein, 53g carbs, 16g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (529 kcal, 29g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (553 kcal, 27g protein, 96g carbs, 3g fat, 16g fibre per person)
Sunday
1496 kcal - 69g protein, 210g carbs, 42g fat, 40g fibre- Breakfast: Porridge with Walnuts and Cinnamon (454 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (578 kcal, 32g protein, 61g carbs, 23g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (464 kcal, 24g protein, 91g carbs, 2g fat, 23g fibre per person)
Weekly shopping list
Protein
- Green lentils 440g
- Tinned chickpeas 490g
- Firm tofu 525g
- Red lentils 160g
Carbs & Grains
- Brown rice 390g
- Rolled oats 120g
- Wholemeal 1 roll
Vegetables
- Sweet potato 775g
- Baby spinach 270g
- Tinned tomatoes 3 x 400g tins (870g required)
- Onion 4
- Spinach 85g
- mixed veg 460g
- Red pepper 1
- Butternut squash 280g
- Mushrooms 160g
- Carrot 2
- Sweet potato mash 200g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (697ml required)
- Coconut milk light 1 x 400ml tin (256ml required)
- Oat milk 1 x 1L carton (438ml required)
Fruit
- Mango chunks 350g
Herbs & Spices
- Cumin 1.5 tbsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garlic 4 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cinnamon 0.75 tsp
Condiments & Oils
- Tahini 100g
- Curry paste 40g
- Vegetable stock 2 cubes (makes 1L; 639ml required)
Tins & Jars
- Mixed beans 280g
Extras
- Chia seeds 110g
- Vanilla extract, optional to taste x5
- Lemon juice, optional to taste x7
- Sesame seeds 2.25 tsp
- Walnuts 30g
- Maple syrup 1.5 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
- A ready-made protein shake covers a gap without adding a single extra step
- 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
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 63g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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