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 Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 88g 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
1,799 kcal88g protein262g carbs45g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person87g protein · 231g carbs per person
Breakfast340 kcal · 18g protein · 59g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 340 kcal, 18g protein, 59g carbs.
Recipe
Ingredients
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch601 kcal · 24g protein · 113g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 601 kcal, 24g protein, 113g 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.
Dinner620 kcal · 41g protein · 40g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 620 kcal, 41g protein, 40g carbs.
Recipe
Ingredients
- 3 eggs
- 60g reduced-fat feta
- 2 generous handfuls spinach (about 60g)
- 8 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack238 kcal · 4g protein · 19g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 238 kcal, 4g protein, 19g carbs.
Recipe
Ingredients
- 30g walnuts
- 20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine walnuts and dried blueberries 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
Tins & Jars
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 87g protein, 231g carbs, 55g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (340 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (601 kcal, 24g protein, 113g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
Tuesday
1799 kcal - 88g protein, 278g carbs, 38g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (295 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (596 kcal, 30g protein, 93g carbs, 12g fat, 17g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (612 kcal, 27g protein, 105g carbs, 8g fat, 10g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (296 kcal, 15g protein, 29g carbs, 16g fat, 4g fibre per person)
Wednesday
1796 kcal - 90g protein, 209g carbs, 67g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (301 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (713 kcal, 39g protein, 75g carbs, 29g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (646 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Carrot Sticks with Hummus (136 kcal, 5g protein, 19g carbs, 6g fat, 6g fibre per person)
Thursday
1797 kcal - 101g protein, 283g carbs, 30g fat, 61g fibre- Breakfast: Baked Beans on Wholemeal Toast (335 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (580 kcal, 24g protein, 109g carbs, 3g fat, 17g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (684 kcal, 51g protein, 108g carbs, 8g fat, 28g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Friday
1799 kcal - 88g protein, 284g carbs, 42g fat, 62g fibre- Breakfast: Baked Beans on Wholemeal Toast (419 kcal, 22g protein, 72g carbs, 4g fat, 17g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (470 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (722 kcal, 34g protein, 140g carbs, 10g fat, 30g fibre per person)
- Snack: Carrot Sticks with Hummus (188 kcal, 7g protein, 26g carbs, 8g fat, 9g fibre per person)
Saturday
1800 kcal - 78g protein, 259g carbs, 51g fat, 47g fibre- Breakfast: Banana and Oat Smoothie (341 kcal, 9g protein, 57g carbs, 8g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (406 kcal, 25g protein, 67g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (899 kcal, 37g protein, 129g carbs, 28g fat, 23g fibre per person)
- Snack: Peanut Butter with Celery Sticks (154 kcal, 7g protein, 6g carbs, 12g fat, 2g fibre per person)
Sunday
1800 kcal - 87g protein, 291g carbs, 31g fat, 50g fibre- Breakfast: Banana and Oat Smoothie (426 kcal, 11g protein, 72g carbs, 9g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (538 kcal, 28g protein, 75g carbs, 14g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (589 kcal, 30g protein, 115g carbs, 2g fat, 29g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (247 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Weekly shopping list
Protein
- Black beans 410g
- Eggs 5
- Green lentils 370g
- Firm tofu 170g
- Quorn mince 210g
- Tinned chickpeas 575g
- Silken tofu 150g
Carbs & Grains
- Wholemeal bread 13 slices
- Brown rice 470g
- Wholemeal 1 roll
- Wholemeal pasta 180g
- Rolled oats 90g
- Low-sugar granola 30g
Vegetables
- Spinach 190g
- Cherry tomatoes 1 x 300g pack (140g required)
- Sweet potato 500g
- Baby spinach 320g
- Mushrooms 380g
- peas 90g
- Onion 5
- mixed veg 150g
- Carrot 7
- Tinned tomatoes 3 x 400g tins (1064g required)
- Celery 8 sticks
- Watercress 40g
- Courgette 1
- Red pepper 1
- Edamame beans 100g
- Sweet potato mash 250g
Dairy & Eggs
- Reduced-fat feta 65g
- Parmesan 35g
- Ricotta 95g
- Oat milk 1 x 1L carton (438ml required)
- Coconut milk light 1 x 400ml tin (157ml required)
- Low-fat Greek yogurt 150g
Fruit
- Dried blueberries 21g
- Banana 2
Herbs & Spices
- Coriander, optional to taste x2
- Mixed herbs 2.25 tsp
- Cumin 1 tbsp
- Garlic 7 cloves
- Paprika 1.25 tsp
Condiments & Oils
- Salsa 110g
- Olive oil 1.5 tbsp
- Tahini 40g
- Vegetable stock 3 cubes (makes 1500ml; 1123ml required)
- Hummus 140g
- Peanut butter 70g
- Light mayo 25g
- Mustard 1.25 tsp
- Curry paste 24g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Honey 1 tsp
Tins & Jars
- Reduced-sugar baked beans 1.05kg
Extras
- Sweetcorn 130g
- Lime juice, optional to taste x2
- Walnuts 30g
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 40g
- Oatcakes 4
- Sesame seeds 2 tsp
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 88g 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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