What this plan is for
An Aldi anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Anti-Inflammatory Meal Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 109g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — 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
SupermarketAldi
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,793 kcal109g protein205g carbs61g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person141g protein · 166g carbs per person
Breakfast437 kcal · 25g protein · 39g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 437 kcal, 25g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 6g butter
- black pepper, to taste
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 black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch468 kcal · 52g protein · 59g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 468 kcal, 52g protein, 59g carbs.
Recipe
Ingredients
- 225g baking potato
- 1¼ standard tins of tuna, drained
- 70g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner720 kcal · 47g protein · 48g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 720 kcal, 47g protein, 48g carbs.
Recipe
Ingredients
- 4 eggs
- 70g reduced-fat feta
- 2 generous handfuls spinach (about 70g)
- 9 cherry tomatoes
- 1¼ tsp olive oil
- 1¼ 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.
Snack177 kcal · 17g protein · 20g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 177 kcal, 17g protein, 20g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 70g frozen berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Aldi. 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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
Aldi 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 repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
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 | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Anti-Inflammatory Meal 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
1802 kcal - 141g protein, 166g carbs, 64g fat, 22g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (468 kcal, 52g protein, 59g carbs, 3g fat, 6g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (720 kcal, 47g protein, 48g carbs, 37g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (177 kcal, 17g protein, 20g carbs, 4g fat, 2g fibre per person)
Tuesday
1768 kcal - 112g protein, 212g carbs, 56g fat, 40g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (587 kcal, 43g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (571 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Carrot Sticks with Hummus (173 kcal, 7g protein, 24g carbs, 7g fat, 8g fibre per person)
Wednesday
1768 kcal - 108g protein, 214g carbs, 51g fat, 37g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (365 kcal, 21g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (779 kcal, 61g protein, 93g carbs, 15g fat, 8g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
Thursday
1799 kcal - 125g protein, 245g carbs, 41g fat, 43g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (429 kcal, 25g protein, 39g carbs, 19g fat, 5g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (457 kcal, 51g protein, 58g carbs, 3g fat, 6g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (630 kcal, 30g protein, 122g carbs, 9g fat, 27g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (283 kcal, 19g protein, 26g carbs, 10g fat, 5g fibre per person)
Friday
1798 kcal - 105g protein, 234g carbs, 51g fat, 55g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (441 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (709 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (211 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Saturday
1801 kcal - 90g protein, 203g carbs, 70g fat, 47g fibre- Breakfast: Chia Seed Pudding with Mango (550 kcal, 9g protein, 22g carbs, 45g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (330 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (712 kcal, 43g protein, 90g carbs, 21g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Sunday
1812 kcal - 84g protein, 164g carbs, 92g fat, 29g fibre- Breakfast: Chia Seed Pudding with Mango (455 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (478 kcal, 38g protein, 52g carbs, 16g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (287 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 19
- Tinned tuna in spring water 330g
- Lean beef strips 220g
- Tinned chickpeas 220g
- Smoked salmon 70g
- Green lentils 240g
- Firm tofu 330g
- Turkey breast slices 75g
- Pork tenderloin 160g
Carbs & Grains
- Wholemeal bread 16 slices
- Baking potato 450g
- Wholemeal 2 rolls
- Wholemeal 2 pittas
- Brown rice 250g
- Oat 3 biscuits
Vegetables
- Spinach 180g
- Cherry tomatoes 2 x 300g packs (315g required)
- Courgette 2
- Red pepper 2
- Carrot 5
- Tinned tomatoes 4 x 400g tins (1239g required)
- Onion 4
- Sweet potato 440g
- Watercress 35g
- Mushrooms 240g
- Sweet potato mash 290g
- edamame beans 180g
- Broccoli 190g
- Spring onion 2
- mixed veg 120g
Dairy & Eggs
- Butter 30g
- Low-fat Greek yogurt 240g
- Reduced-fat feta 70g
- Cottage cheese 240g
- Light cream cheese 35g
- Coconut milk 1 x 400ml tin (344ml required)
Fruit
- berries 70g
- Dried blueberries 21g
- Mango chunks 180g
- Apple 1
Herbs & Spices
- Black pepper, optional to taste x5
- Mixed herbs 2.5 tsp
- Garlic 10 cloves
- Basil, optional to taste x2
- Ginger 1.25 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Rosemary 1 tsp
Condiments & Oils
- Olive oil 1.25 tbsp
- Honey 1.25 tsp
- Hummus 75g
- Vegetable stock 2 cubes (makes 1L; 632ml required)
- Soy sauce 2.25 tbsp
- Light mayo 23g
- Mustard 2.25 tsp
- Teriyaki sauce 40g
- Tahini 16g
- Peanut butter 13g
Tins & Jars
- Reduced-sugar baked beans 240g
- Cannellini beans 400g
Extras
- Sweetcorn 140g
- stir-fry veg 220g
- Walnuts 30g
- Rye 7 crackers
- Sea salt, optional to taste
- Chia seeds 55g
- Vanilla extract, optional to taste x2
- Sesame seeds 1.75 tsp
- Lemon juice, optional to taste
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Large fresh meat and mince packs that portion well for batch cooking.
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- Ranges rotate and stock varies by store, so plan a fallback for any single named product.
- Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
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 Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- 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
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this anti-inflammatory plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 109g 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 anti-inflammatory plan?
Plenty of anti-inflammatory 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 anti-inflammatory 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 Aldi 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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