Aldi 1800 Calorie Meal Plan UK — Budget 7-Day High-Protein Guide
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Example 7-Day Aldi 1800 Calorie Meal Plan
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 meal-plan finder to get a better-matched version.
Monday
Rolled Aldi Rolled Oats soaked overnight in Aldi Skimmed Milk, topped with frozen berries and a drizzle of honey.
Recipe
Ingredients
- 90g oats
- 275ml skimmed milk
- 125g frozen berries
- 1½ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats and skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen berries and honey. Loosen with a splash of skimmed milk if needed.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Recipe
Ingredients
- 275g potato, baked
- 1 standard tin of tuna, drained
- 70g sweetcorn
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Reheat the potato until piping hot throughout.
- Drain tuna. Mix with sweetcorn and season to taste.
- Split the potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken breast grilled with a mix of roasted Mediterranean vegetables, served with a small portion of Aldi Brown Rice.
Recipe
Ingredients
- 225g chicken breast
- 60g brown rice (dry weight)
- 275g mixed veg
- 1½ tsp mixed herbs
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast under a hot grill or on a hot griddle pan, turning once, until cooked through and lightly charred. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the chicken breast with the rice, mixed veg and mixed herbs, then season to taste.
Low-fat Aldi Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 275g Greek yogurt
- 125g blueberries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Greek yogurt in a bowl.
- Top with blueberries.
- Eat straight away, or cover and chill for later the same day.
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Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Aldi own-brand).
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
More plan and cost details
Plan at a glance
| Calories | ~1,800/day |
|---|---|
| Protein | ~165g/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) |
Not quite right? Generate a personalised version in 30 seconds →
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.
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Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
Why Choose an Aldi 1800 Calorie Meal Plan?
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 Brooklea Greek style yogurt.
Tips for Success
- Aldi Harvest Morn Rolled Oats (1 kg) cost around 85p — one of the cheapest breakfasts available. Batch-soak a couple of overnight oat jars at a time, then refresh the batch midweek.
- Aldi frozen vegetables are excellent quality at very low prices. Frozen broccoli, peas, and mixed veg are nutritionally identical to fresh and far more convenient.
- Aldi chicken breast is competitively priced all year round. Buy in 1 kg+ packs and batch-cook at the start of the week to cover lunches instantly.
- The Brooklea 0% fat Greek style yogurt is outstanding value — check the label carefully as Aldi stocks both 0% and full-fat versions in similar packaging.
- Check the Aldi Specialbuys aisle every few weeks for food storage containers and kitchen tools that make meal prep easier and cheaper long-term.
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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.
Frequently Asked Questions
How much does this Aldi 1800 calorie plan cost per week?
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.
Will 1800 calories help me lose weight at Aldi?
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.
Does Aldi stock everything I need for this plan?
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.
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- How to Meal Plan for Weight Loss
- Generate A Personalised Aldi 1800 Calorie Plan
- Glass Meal Prep Containers For Your Portions
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