Monday
1500 kcal - 79g protein- Breakfast: Tofu Scramble with Peppers (385 kcal, 29g protein)
- Lunch: Edamame and Soba Noodle Salad (558 kcal, 29g protein)
- Dinner: Chickpea and Sweet Potato Stew (557 kcal, 21g protein)
Lidl Vegan Quick Shop 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 difficultyLow (10–20 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 styleLow (10–20 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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 92g protein- Breakfast: Tofu Scramble with Peppers (406 kcal, 31g protein)
- Lunch: Cannellini Bean and Tomato Soup (449 kcal, 22g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (645 kcal, 39g protein)
Wednesday
1500 kcal - 88g protein- Breakfast: Tofu Scramble with Peppers (399 kcal, 30g protein)
- Lunch: Miso Tofu and Edamame Bowl (578 kcal, 39g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (523 kcal, 19g protein)
Thursday
1500 kcal - 81g protein- Breakfast: Tofu Scramble with Peppers (378 kcal, 29g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (496 kcal, 18g protein)
- Dinner: Tofu Pad Thai (626 kcal, 34g protein)
Friday
1500 kcal - 77g protein- Breakfast: Tofu Scramble with Peppers (375 kcal, 28g protein)
- Lunch: Black Bean Burrito Bowl (569 kcal, 26g protein)
- Dinner: Chickpea and Spinach Coconut Curry (556 kcal, 23g protein)
Saturday
1500 kcal - 63g protein- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 18g protein)
- Lunch: Lentil and Roasted Vegetable Soup (450 kcal, 20g protein)
- Dinner: Red Lentil Dahl with Brown Rice (562 kcal, 25g protein)
Sunday
1500 kcal - 73g protein- Breakfast: Porridge with Walnuts and Cinnamon (472 kcal, 17g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (496 kcal, 29g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (532 kcal, 27g protein)
Weekly shopping list
Protein
- Firm tofu 270g
- Tinned chickpeas 270g
- Silken tofu 205g
- Red lentils 140g
- Black beans tinned 260g
- Green lentils 125g
- Green lentils tinned 240g
Carbs & Grains
- Soba noodles 105g dry
- Brown rice 110g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 105g dry
- Rolled oats 100g
- Wholewheat noodles 95g dry
Vegetables
- Mixed peppers 135g
- Edamame beans 135g
- Cucumber 3/4
- Red pepper 1
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 135g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Spring onion 4
- Peanuts 25g
- Sweetcorn 80g
- Baby spinach 195g
- Courgette 1
- Broccoli 120g
- Mushrooms 240g
- Carrot 2
- Sweet potato mash 300g
Dairy & Eggs
- Tinned coconut milk light 280ml
- Butternut squash 550g
- Coconut milk light 260ml
- Oat milk 380ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Paprika 1.25 tsp
- Cannellini beans tinned 280g
- Garlic 4 cloves
- Vegetable stock 280ml
- Basil
- Mixed frozen veg 280g
- Curry paste 40g
- Miso paste 1.5 tbsp
- Sesame seeds 1.5 tsp
- Hummus 105g
- Beansprouts 130g
- Tamari 2.5 tbsp
- Lime juice
- Salsa 65g
- Coriander fresh
- Walnuts 25g
- Cinnamon 0.75 tsp
- Maple syrup 1.25 tsp
- Garam masala 2.5 tsp
Your 7-Day Meal Plan
Monday
1500 kcal79g protein
Breakfast385 kcal · 29g protein · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 385 kcal, 29g protein.
Recipe
- Prepare the ingredients: Firm tofu 270g, Mixed peppers 135g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch558 kcal · 29g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 558 kcal, 29g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 105g dry, Edamame beans 135g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner557 kcal · 21g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 557 kcal, 21g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 270g, Sweet potato 330g, Tinned tomatoes 525g, Spinach 135g, Cumin 1.25 tsp, Paprika 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.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Lidl.
Protein
- Firm tofu 270g
- Tinned chickpeas 270g
- Silken tofu 205g
- Red lentils 140g
- Black beans tinned 260g
- Green lentils 125g
- Green lentils tinned 240g
Carbs & Grains
- Soba noodles 105g dry
- Brown rice 110g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 105g dry
- Rolled oats 100g
- Wholewheat noodles 95g dry
Vegetables
- Mixed peppers 135g
- Edamame beans 135g
- Cucumber 3/4
- Red pepper 1
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 135g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Spring onion 4
- Peanuts 25g
- Sweetcorn 80g
- Baby spinach 195g
- Courgette 1
- Broccoli 120g
- Mushrooms 240g
- Carrot 2
- Sweet potato mash 300g
Dairy & Eggs
- Tinned coconut milk light 280ml
- Butternut squash 550g
- Coconut milk light 260ml
- Oat milk 380ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Paprika 1.25 tsp
- Cannellini beans tinned 280g
- Garlic 4 cloves
- Vegetable stock 280ml
- Basil
- Mixed frozen veg 280g
- Curry paste 40g
- Miso paste 1.5 tbsp
- Sesame seeds 1.5 tsp
- Hummus 105g
- Beansprouts 130g
- Tamari 2.5 tbsp
- Lime juice
- Salsa 65g
- Coriander fresh
- Walnuts 25g
- Cinnamon 0.75 tsp
- Maple syrup 1.25 tsp
- Garam masala 2.5 tsp
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.