CartLean / Sample weeks

A GLP-1 friendly Lidl meal plan for £40 a week

Here is a full sample week for 1 person, built for GLP-1 users (small, protein-dense portions) at Lidl: about 109g of protein and 1362 kcal a day per person, with an estimated shopping total of £36.67 for 24 items.

Prices are estimates for Lidl in the UK (GBP), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have olive oil and honey and soy sauce.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Greek yogurt with oats and berries (31g protein, 365 kcal, 10 min)

0% fat Greek-style yogurt 250g, Porridge oats 40g, Mixed berries (frozen) 70g, Honey 10g

1. Stir oats into a bowl with a splash of water and let sit 5 minutes.
2. Spoon yogurt over the oats, top with berries and a drizzle of honey.

Turkey and bean chilli with rice (37g protein, 464 kcal, 20 min)

Lean turkey mince 145g, Canned black beans (drained) 75g, Chopped tomatoes (can) 200g, White rice (dry) 25g, Onions 100g

1. Fry chopped onion and turkey mince on medium heat for 6 minutes.
2. Add tomatoes and drained black beans, simmer 10 minutes on low heat.
3. Serve with rice cooked in boiling water for 12 minutes.

Lemon pepper white fish with potatoes (39g protein, 468 kcal, 20 min)

White fish fillets (frozen) 160g, Potatoes 240g, Broccoli 150g, Olive oil 10g

1. Cube potatoes and roast with olive oil at 220C / 425F for 20 minutes.
2. Steam broccoli for 5 minutes and season the fish with lemon and pepper.
3. Bake the fish alongside the potatoes for final 12 minutes, then serve with broccoli.

Cottage cheese scrambled eggs on toast (32g protein, 407 kcal, 12 min)

Eggs 50g, Low-fat cottage cheese 150g, Wholemeal bread 80g, Baby spinach 60g

1. Whisk eggs with cottage cheese and a pinch of salt and pepper.
2. Cook on medium heat in a non-stick pan, stirring, for 4 minutes.
3. Toast the bread, pile the eggs on top with wilted spinach.

Red lentil and spinach dal (32g protein, 506 kcal, 25 min)

Red lentils (dry) 110g, Chopped tomatoes (can) 120g, Onions 60g, Baby spinach 50g, White rice (dry) 15g

1. Soften the onion with curry powder.
2. Add lentils, tomatoes and 2 cups of water, simmer 18 minutes.
3. Stir in spinach and serve over rice.

Chicken thigh traybake (46g protein, 510 kcal, 35 min)

Boneless chicken thighs 210g, Sweet potatoes 200g, Peppers 75g, Onions 50g, Olive oil 5g

1. Toss everything with oil, paprika and salt on a tray.
2. Roast at 220C / 425F for 30 minutes.
3. Rest 3 minutes and serve.

Chicken and lentil rice bowl (39g protein, 478 kcal, 20 min)

Boneless chicken thighs 105g, Red lentils (dry) 45g, White rice (dry) 25g, Mixed vegetables (frozen) 150g, Soy sauce 10g

1. Cook rice and lentils together in boiling water for 15 minutes, then drain.
2. Fry diced chicken thigh on medium-high heat for 7 minutes until golden.
3. Add frozen mixed vegetables and soy sauce for 3 minutes, then serve over the rice.

Chicken and tomato pasta (39g protein, 473 kcal, 20 min)

Boneless chicken thighs 125g, Pasta (dry) 65g, Tomato pasta sauce 115g, Mushrooms 100g, Baby spinach 40g

1. Boil pasta for 10 minutes, then drain.
2. Fry chicken and sliced mushrooms on medium heat for 8 minutes.
3. Stir in tomato sauce and spinach for 2 minutes, then toss with pasta.

Lentil bolognese (31g protein, 526 kcal, 30 min)

Red lentils (dry) 110g, Pasta (dry) 20g, Tomato pasta sauce 45g, Onions 50g, Carrots 60g

1. Soften chopped onion and carrot.
2. Add lentils, marinara and 1 cup of water, simmer 20 minutes.
3. Serve over pasta.

Day 1 totals: 107g protein, 1297 kcal, 155g carbs, 30g fat.

Questions

More sample weeks