Monday
1500 kcal - 73g protein- Breakfast: Chia Seed Pudding with Mango (347 kcal, 11g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (570 kcal, 40g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (583 kcal, 22g protein)
Lidl Work Lunch Weekly Weight Loss Plan — 1,500 kcal
Free printable 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
DietAll diets
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
DietAll diets
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 Work Lunch 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 - 82g protein- Breakfast: Chia Seed Pudding with Mango (341 kcal, 11g protein)
- Lunch: Green Lentil and Halloumi Bowl (598 kcal, 37g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)
Wednesday
1500 kcal - 101g protein- Breakfast: Chia Seed Pudding with Mango (331 kcal, 11g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (555 kcal, 47g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (614 kcal, 43g protein)
Thursday
1500 kcal - 100g protein- Breakfast: Chia Seed Pudding with Mango (314 kcal, 10g protein)
- Lunch: Grilled Chicken Caesar Wrap (537 kcal, 43g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (649 kcal, 47g protein)
Friday
1500 kcal - 112g protein- Breakfast: Chia Seed Pudding with Mango (313 kcal, 10g protein)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (560 kcal, 51g protein)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (627 kcal, 51g protein)
Saturday
1500 kcal - 127g protein- Breakfast: Light Full English Breakfast (474 kcal, 34g protein)
- Lunch: Tuna Niçoise Salad (485 kcal, 43g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (541 kcal, 50g protein)
Sunday
1500 kcal - 76g protein- Breakfast: Light Full English Breakfast (521 kcal, 37g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (508 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (471 kcal, 17g protein)
Weekly shopping list
Protein
- Tinned sardines 150g
- Green lentils 120g cooked
- Firm tofu 245g
- Tinned chickpeas 120g
- Tinned tuna in spring water 170g
- Mackerel fillet 215g
- Chicken breast 170g
- Salmon fillet 200g
- Red lentils 110g
- Eggs 2
- Cod fillet 225g
- Green lentils 125g dry
Carbs & Grains
- Wholemeal pasta 100g dry
- Brown rice 125g dry
- New potatoes 300g
- Wholemeal tortilla 1
- Wholemeal bread 1 slice
- Wholemeal roll 1
Vegetables
- Cherry tomatoes 12
- Baby spinach 50g
- Mushrooms 250g
- Frozen peas 125g
- Onion 1
- Cucumber 75g
- Edamame beans 95g
- Spring onion 2
- Romaine lettuce 65g
- Sweet potato 225g
- Broccoli 225g
- Tinned tomatoes 450g
Dairy & Eggs
- Coconut milk 250ml
- Halloumi 100g
- Tinned coconut milk light 245ml
- Butternut squash 500g
Extras & Condiments
- Chia seeds 35g
- Mango chunks 125g
- Vanilla extract drop
- Lemon juice 1.25 tbsp
- Vegetable stock 750ml
- Parmesan 25g
- Garlic 2 cloves
- Pomegranate seeds 35g
- Lemon dressing 20g
- Mixed frozen veg 245g
- Curry paste 35g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Mustard dressing 25g
- Watercress 45g
- Light Caesar dressing 20g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Garlic powder 1 tsp
- Lean lamb shoulder 225g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 115g
- Olive oil spray
- Green beans 90g
- Olives 11
- Parsley
- Tahini 25g
Your 7-Day Meal Plan
Monday
1500 kcal73g protein
Breakfast347 kcal · 11g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 347 kcal, 11g protein.
Recipe
- Add Chia seeds 35g, Coconut milk 250ml, Mango chunks 125g, Vanilla extract drop to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch570 kcal · 40g protein · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 570 kcal, 40g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned sardines 150g, Wholemeal pasta 100g dry, Cherry tomatoes 12, Baby spinach 50g, Lemon juice 1.25 tbsp.
- 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.
Dinner583 kcal · 22g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 583 kcal, 22g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 125g dry, Mushrooms 250g, Frozen peas 125g, Onion 1, Vegetable stock 750ml, Parmesan 25g, Garlic 2 cloves.
- 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
- Tinned sardines 150g
- Green lentils 120g cooked
- Firm tofu 245g
- Tinned chickpeas 120g
- Tinned tuna in spring water 170g
- Mackerel fillet 215g
- Chicken breast 170g
- Salmon fillet 200g
- Red lentils 110g
- Eggs 2
- Cod fillet 225g
- Green lentils 125g dry
Carbs & Grains
- Wholemeal pasta 100g dry
- Brown rice 125g dry
- New potatoes 300g
- Wholemeal tortilla 1
- Wholemeal bread 1 slice
- Wholemeal roll 1
Vegetables
- Cherry tomatoes 12
- Baby spinach 50g
- Mushrooms 250g
- Frozen peas 125g
- Onion 1
- Cucumber 75g
- Edamame beans 95g
- Spring onion 2
- Romaine lettuce 65g
- Sweet potato 225g
- Broccoli 225g
- Tinned tomatoes 450g
Dairy & Eggs
- Coconut milk 250ml
- Halloumi 100g
- Tinned coconut milk light 245ml
- Butternut squash 500g
Extras & Condiments
- Chia seeds 35g
- Mango chunks 125g
- Vanilla extract drop
- Lemon juice 1.25 tbsp
- Vegetable stock 750ml
- Parmesan 25g
- Garlic 2 cloves
- Pomegranate seeds 35g
- Lemon dressing 20g
- Mixed frozen veg 245g
- Curry paste 35g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Mustard dressing 25g
- Watercress 45g
- Light Caesar dressing 20g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Garlic powder 1 tsp
- Lean lamb shoulder 225g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 115g
- Olive oil spray
- Green beans 90g
- Olives 11
- Parsley
- Tahini 25g
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.