What this plan is for
A Lidl weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegetarian High-Fibre Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 109g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,804 kcal109g protein240g carbs47g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person109g protein · 252g carbs per person
Breakfast343 kcal · 26g protein · 42g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 343 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch557 kcal · 23g protein · 105g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 557 kcal, 23g protein, 105g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 80g brown rice (dry weight)
- 60g sweetcorn
- 50g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner726 kcal · 44g protein · 92g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 726 kcal, 44g protein, 92g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack174 kcal · 16g protein · 13g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 174 kcal, 16g protein, 13g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
- Best for budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 Vegetarian High-Fibre Weight Loss Plan — 1,800 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
1800 kcal - 109g protein, 252g carbs, 39g fat, 40g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (557 kcal, 23g protein, 105g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (726 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (174 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Tuesday
1791 kcal - 108g protein, 231g carbs, 53g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (305 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (575 kcal, 29g protein, 90g carbs, 12g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (656 kcal, 42g protein, 71g carbs, 24g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (255 kcal, 14g protein, 33g carbs, 9g fat, 9g fibre per person)
Wednesday
1834 kcal - 111g protein, 174g carbs, 79g fat, 25g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (305 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (668 kcal, 36g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
Thursday
1801 kcal - 119g protein, 283g carbs, 23g fat, 54g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (354 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (593 kcal, 24g protein, 112g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (694 kcal, 52g protein, 110g carbs, 8g fat, 28g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (160 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Friday
1800 kcal - 99g protein, 182g carbs, 77g fat, 27g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (352 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (410 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (338 kcal, 17g protein, 33g carbs, 18g fat, 5g fibre per person)
Saturday
1801 kcal - 117g protein, 295g carbs, 23g fat, 58g fibre- Breakfast: Greek Yogurt with Mixed Berries (259 kcal, 25g protein, 29g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (643 kcal, 40g protein, 107g carbs, 4g fat, 23g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (706 kcal, 33g protein, 137g carbs, 10g fat, 30g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (193 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
Sunday
1803 kcal - 99g protein, 265g carbs, 38g fat, 36g fibre- Breakfast: Greek Yogurt with Mixed Berries (209 kcal, 21g protein, 24g carbs, 4g fat, 2g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (559 kcal, 29g protein, 78g carbs, 14g fat, 9g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (837 kcal, 41g protein, 155g carbs, 4g fat, 22g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Weekly shopping list
Protein
- Black beans 400g
- Firm tofu 525g
- Green lentils 210g
- Tinned chickpeas 430g
- Eggs 5
- Quorn mince 210g
- Silken tofu 150g
- Red lentils 120g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 480g
- Rice noodles 70g
- Wholemeal 1 roll
- Wholemeal pasta 190g
Vegetables
- Cherry tomatoes 3 x 300g packs (604g required)
- Broccoli 200g
- Spring onion 5
- edamame beans 250g
- Sweet potato 490g
- Baby spinach 210g
- mixed veg 140g
- Spinach 180g
- Tinned tomatoes 3 x 400g tins (1101g required)
- Onion 4
- Watercress 35g
- Courgette 2
- Red pepper 2
- Celery 4 sticks
Dairy & Eggs
- Cottage cheese 725g
- Reduced-fat feta 55g
- Low-fat Greek yogurt 800g
- Ricotta 110g
- Parmesan 15g
Fruit
- berries 140g
- mixed berries 230g
Herbs & Spices
- Black pepper, optional to taste x5
- Coriander, optional to taste x2
- Cumin 1.5 tbsp
- Smoked paprika 1 tsp
- Mixed herbs 2 tsp
- Garlic 8 cloves
- Paprika 1.25 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Salsa 100g
- Teriyaki sauce 40g
- Tahini 35g
- Tamari 1.75 tbsp
- Olive oil 1.75 tbsp
- Honey 1.5 tbsp
- Light mayo 20g
- Mustard 1 tsp
- Vegetable stock 2 cubes (makes 1L; 616ml required)
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Peanut butter 35g
Extras
- Sweetcorn 120g
- Lime juice, optional to taste x3
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Lemon juice, optional to taste x2
- Beansprouts 90g
- Peanuts 17g
- Reduced-fat cheddar 80g
- Oatcakes 8
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 109g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 1,800 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
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