| Calories | ~1,800/day |
|---|---|
| Protein | ~122g/day |
| Weekly cost | £35–45 per week (Aldi own-brand) |
| Supermarkets | Aldi |
| Best for | Budget fat loss, Aldi shoppers |
| Prep difficulty | Easy (15–30 min) |
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Aldi is consistently one of the cheapest UK supermarkets for lean, high-protein eating — and 1,800 calories a day is one of the most widely recommended targets for sustainable weight loss. This 7-day plan combines both: a moderate calorie deficit with high-protein meals built exclusively around Aldi own-brand products. Estimated weekly cost is £35–45 for one person, making this one of the most affordable structured meal plans available in the UK.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Shopping at Aldi means consistently low prices without loyalty schemes, weekly vouchers, or app-based discounts — what you see is what you pay. At 1,800 calories and 100–130 g of protein daily, this plan creates enough of a deficit for steady fat loss of 0.2–0.5 kg per week while keeping hunger well under control. The meals are built around Aldi's best-value proteins: chicken breast fillets, tinned tuna, free range eggs, and Milbona Greek style yogurt.
Below is a sample week. Each day is planned to hit approximately 1,800 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled Aldi Rolled Oats soaked overnight in Aldi Skimmed Milk, topped with frozen berries and a drizzle of honey. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Add a wholemeal roll or extra portion of carbs.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Aldi Brown Rice. Increase the rice or potato portion by about a third.
Low-fat Aldi Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Aldi Wholemeal Bread. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Add a wholemeal roll or extra portion of carbs.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Increase the rice or potato portion by about a third.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Aldi Rolled Oats, Aldi Skimmed Milk, and a teaspoon of peanut butter. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Add a wholemeal roll or extra portion of carbs.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Aldi Brown Rice. Increase the rice or potato portion by about a third.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Aldi Rolled Oats cooked with Aldi Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Add a wholemeal roll or extra portion of carbs.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Increase the rice or potato portion by about a third.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Aldi Wholemeal Bread. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Add a wholemeal roll or extra portion of carbs.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Increase the rice or potato portion by about a third.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Add a wholemeal roll or extra portion of carbs.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Increase the rice or potato portion by about a third.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Aldi Wholemeal Bread. Add an extra handful of Aldi Rolled Oats or a banana for more energy.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Add a wholemeal roll or extra portion of carbs.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Increase the rice or potato portion by about a third.
One scoop of unflavoured or vanilla protein powder mixed with water or Aldi Skimmed Milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Aldi own-brand).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
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Our AI generator creates a personalised Aldi 1800 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Aldi 1800 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Approximately £35–45 per week for one person using Aldi own-brand products. Aldi's consistently low everyday prices mean you never need to wait for deals.
Yes — for most moderately active adults, 1,800 calories creates a 200–500 calorie daily deficit, supporting fat loss of 0.2–0.5 kg per week. Very active adults or those over 90 kg may need more.
Yes. All ingredients are standard stock at full-size Aldi superstores. Smaller Aldi Local stores may have a reduced range, so a larger branch is recommended for the full weekly shop.