Lidl Vegetarian High-Fibre 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 difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 High-Fibre 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 - 108g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (418 kcal, 35g protein)
  • Lunch: Cannellini Bean and Tomato Soup (461 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (662 kcal, 40g protein)
  • Snack: Carrot Sticks with Hummus (259 kcal, 10g protein)

Tuesday

1800 kcal - 129g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (395 kcal, 33g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (559 kcal, 33g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (573 kcal, 49g protein)
  • Snack: Roasted Spiced Chickpeas (273 kcal, 14g protein)

Wednesday

1800 kcal - 124g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (392 kcal, 32g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (514 kcal, 38g protein)
  • Dinner: Tofu Pad Thai (650 kcal, 35g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (244 kcal, 19g protein)

Thursday

1800 kcal - 82g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (378 kcal, 31g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (496 kcal, 18g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (561 kcal, 23g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (365 kcal, 10g protein)

Friday

1800 kcal - 115g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (387 kcal, 32g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (533 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
  • Snack: Pea Protein Green Smoothie (280 kcal, 32g protein)

Saturday

1800 kcal - 91g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (456 kcal, 15g protein)
  • Lunch: Green Lentil and Halloumi Bowl (604 kcal, 37g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (530 kcal, 22g protein)
  • Snack: Rice Cakes with Cottage Cheese (210 kcal, 17g protein)

Sunday

1800 kcal - 98g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (453 kcal, 15g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (478 kcal, 24g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (563 kcal, 42g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (306 kcal, 17g protein)

Weekly shopping list

Protein

  • Firm tofu 290g
  • Tinned chickpeas 145g
  • Eggs 4
  • Red lentils 135g
  • Green lentils 125g cooked
  • Eggs 2 hard-boiled
  • Quorn mince 245g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 115g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 110g dry
  • Rice cakes 3
  • Rolled oats 75g
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Cherry tomatoes 9
  • Black pepper pinch
  • Tinned tomatoes 575g
  • Onion 1
  • Carrot 3
  • Broccoli 135g
  • Spinach 80g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Celery 3 stalks
  • Pea protein powder 40g
  • Cucumber 75g
  • Baby spinach 185g

Dairy & Eggs

  • Cottage cheese 215g
  • Tinned coconut milk light 290ml
  • Low-fat Greek yogurt 205g
  • Peanut butter 1.25 tbsp
  • Oat milk 330ml
  • Semi-skimmed milk 185ml
  • Low-fat natural yogurt 100g
  • Halloumi 100g
  • Coconut milk light 245ml

Extras & Condiments

  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Mixed frozen veg 290g
  • Curry paste 45g
  • Hummus 85g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Banana 1
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Reduced-fat cheddar 50g

Your 7-Day Meal Plan

Monday

1800 kcal108g protein
Breakfast418 kcal · 35g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 418 kcal, 35g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 215g, Wholemeal bread 3 slices, Cherry tomatoes 9, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch461 kcal · 23g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 461 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 290g, Tinned tomatoes 575g, Onion 1, Garlic 4 cloves, Vegetable stock 290ml, Basil.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner662 kcal · 40g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 662 kcal, 40g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 290g, Tinned chickpeas 145g, Mixed frozen veg 290g, Tinned coconut milk light 290ml, Curry paste 45g, Brown rice 115g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack259 kcal · 10g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 259 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 85g.
  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 290g
  • Tinned chickpeas 145g
  • Eggs 4
  • Red lentils 135g
  • Green lentils 125g cooked
  • Eggs 2 hard-boiled
  • Quorn mince 245g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 115g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 110g dry
  • Rice cakes 3
  • Rolled oats 75g
  • Wholemeal pasta 110g dry
  • Oatcakes 5

Vegetables

  • Cherry tomatoes 9
  • Black pepper pinch
  • Tinned tomatoes 575g
  • Onion 1
  • Carrot 3
  • Broccoli 135g
  • Spinach 80g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Celery 3 stalks
  • Pea protein powder 40g
  • Cucumber 75g
  • Baby spinach 185g

Dairy & Eggs

  • Cottage cheese 215g
  • Tinned coconut milk light 290ml
  • Low-fat Greek yogurt 205g
  • Peanut butter 1.25 tbsp
  • Oat milk 330ml
  • Semi-skimmed milk 185ml
  • Low-fat natural yogurt 100g
  • Halloumi 100g
  • Coconut milk light 245ml

Extras & Condiments

  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Mixed frozen veg 290g
  • Curry paste 45g
  • Hummus 85g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Banana 1
  • Garam masala 2.75 tsp
  • Banana 3/4
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Reduced-fat cheddar 50g

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?

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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