Lidl Vegetarian Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal

Free printable vegetarian UK weight loss meal plan for Lidl: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Vegetarian Batch-Friendly Weekly Weight Loss Plan — 1,800 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.

Supermarket: LidlCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 126g protein
  • Breakfast: Tofu Scramble with Peppers (381 kcal, 29g protein)
  • Lunch: Miso Tofu and Edamame Bowl (552 kcal, 37g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (552 kcal, 47g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (315 kcal, 13g protein)

Tuesday

1800 kcal - 98g protein
  • Breakfast: Tofu Scramble with Peppers (365 kcal, 28g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (604 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (227 kcal, 9g protein)

Wednesday

1800 kcal - 92g protein
  • Breakfast: Tofu Scramble with Peppers (392 kcal, 30g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (555 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (582 kcal, 24g protein)
  • Snack: Roasted Spiced Chickpeas (271 kcal, 14g protein)

Thursday

1800 kcal - 100g protein
  • Breakfast: Tofu Scramble with Peppers (384 kcal, 29g protein)
  • Lunch: Black Bean Burrito Bowl (582 kcal, 26g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (596 kcal, 26g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (238 kcal, 19g protein)

Friday

1800 kcal - 91g protein
  • Breakfast: Tofu Scramble with Peppers (365 kcal, 28g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (541 kcal, 30g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (541 kcal, 23g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (353 kcal, 10g protein)

Saturday

1800 kcal - 110g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (509 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (600 kcal, 44g protein)
  • Snack: Pea Protein Green Smoothie (274 kcal, 31g protein)

Sunday

1800 kcal - 85g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (520 kcal, 15g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 32g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (506 kcal, 19g protein)
  • Snack: Rice Cakes with Cottage Cheese (227 kcal, 19g protein)

Weekly shopping list

Protein

  • Firm tofu 260g
  • Silken tofu 195g
  • Eggs 4
  • Green lentils 135g dry
  • Tinned chickpeas 270g
  • Black beans tinned 260g
  • Red lentils 160g
  • Eggs 3 soft-boiled
  • Quorn mince 260g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal roll 1
  • Rolled oats 65g
  • Rice noodles 100g dry
  • Rice cakes 3
  • Low-sugar granola 25g
  • Wholemeal pasta 115g dry
  • Wholewheat noodles 105g dry

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Carrot 3
  • Sweet potato 270g
  • Baby spinach 80g
  • Sweetcorn 80g
  • Tinned tomatoes 260g
  • Onion 1
  • Avocado 3/4
  • Pea protein powder 40g
  • Broccoli 135g

Dairy & Eggs

  • Peanut butter 40g
  • Halloumi 125g
  • Low-fat Greek yogurt 200g
  • Coconut milk light 250ml
  • Oat milk 130ml
  • Butternut squash 525g
  • Cottage cheese 135g

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Hummus 75g
  • Tahini 25g
  • Lemon juice
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Frozen berries 80g
  • Tahini dressing 25g
  • Curry paste 40g
  • Banana 1
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Banana 3/4

Your 7-Day Meal Plan

Monday

1800 kcal126g protein
Breakfast381 kcal · 29g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 381 kcal, 29g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Mixed peppers 130g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch552 kcal · 37g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 552 kcal, 37g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 195g, Edamame beans 130g, Brown rice 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner552 kcal · 47g protein · 12 min

Three-Egg Omelette with Feta and Vegetables

Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 552 kcal, 47g protein.

Recipe
  1. Prepare the ingredients: Eggs 4, Reduced-fat feta 80g, Spinach 80g, Cherry tomatoes 11, Olive oil 1.25 tsp, Mixed herbs 1.25 tsp, Wholemeal roll 1.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack315 kcal · 13g protein · 10 min

No-Bake Peanut Butter Oat Protein Balls

Made with rolled oats, peanut butter, honey. Ready in 10 min — 315 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 65g, Peanut butter 40g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Lidl.

Protein

  • Firm tofu 260g
  • Silken tofu 195g
  • Eggs 4
  • Green lentils 135g dry
  • Tinned chickpeas 270g
  • Black beans tinned 260g
  • Red lentils 160g
  • Eggs 3 soft-boiled
  • Quorn mince 260g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal roll 1
  • Rolled oats 65g
  • Rice noodles 100g dry
  • Rice cakes 3
  • Low-sugar granola 25g
  • Wholemeal pasta 115g dry
  • Wholewheat noodles 105g dry

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Carrot 3
  • Sweet potato 270g
  • Baby spinach 80g
  • Sweetcorn 80g
  • Tinned tomatoes 260g
  • Onion 1
  • Avocado 3/4
  • Pea protein powder 40g
  • Broccoli 135g

Dairy & Eggs

  • Peanut butter 40g
  • Halloumi 125g
  • Low-fat Greek yogurt 200g
  • Coconut milk light 250ml
  • Oat milk 130ml
  • Butternut squash 525g
  • Cottage cheese 135g

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Hummus 75g
  • Tahini 25g
  • Lemon juice
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Frozen berries 80g
  • Tahini dressing 25g
  • Curry paste 40g
  • Banana 1
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Banana 3/4

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.

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