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 Vegetarian Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning with plants, pulses and whole foods. This 7-day plan targets 1,800 kcal/day and averages 84g of protein, built around Aldi's Everyday Essentials for roughly £30–40/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
SupermarketAldi
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,792 kcal84g protein212g carbs64g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1793 kcal per person75g protein · 200g carbs per person
Breakfast386 kcal · 11g protein · 57g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 386 kcal, 11g protein, 57g carbs.
Recipe
Ingredients
- 60g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch493 kcal · 25g protein · 19g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 493 kcal, 25g protein, 19g carbs.
Recipe
Ingredients
- 100g halloumi
- 1 courgette
- 1 red pepper
- 2 generous handfuls mixed leaves (about 60g)
- 1 tbsp olive oil
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Heat the oven to 200°C (180°C fan). Cut courgette and red pepper into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange halloumi, courgette, red pepper and mixed leaves in a bowl and finish with olive oil and balsamic glaze.
Dinner663 kcal · 33g protein · 81g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 663 kcal, 33g protein, 81g carbs.
Recipe
Ingredients
- 3 eggs
- 80g brown rice (dry weight)
- 175g frozen mixed veg
- 1¾ tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack251 kcal · 6g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 251 kcal, 6g protein, 43g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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.
- 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 Vegetarian Anti-Inflammatory 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
1793 kcal - 75g protein, 200g carbs, 73g fat, 29g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (386 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (493 kcal, 25g protein, 19g carbs, 35g fat, 5g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (663 kcal, 33g protein, 81g carbs, 21g fat, 8g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Tuesday
1801 kcal - 73g protein, 161g carbs, 92g fat, 30g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (400 kcal, 12g protein, 60g carbs, 10g fat, 12g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (512 kcal, 25g protein, 19g carbs, 36g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (658 kcal, 30g protein, 64g carbs, 30g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (231 kcal, 6g protein, 18g carbs, 16g fat, 3g fibre per person)
Wednesday
1800 kcal - 91g protein, 247g carbs, 54g fat, 50g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (706 kcal, 39g protein, 74g carbs, 29g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (534 kcal, 25g protein, 103g carbs, 8g fat, 22g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (169 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Thursday
1802 kcal - 84g protein, 249g carbs, 50g fat, 39g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (682 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Peanut Butter with Celery Sticks (163 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Friday
1800 kcal - 103g protein, 150g carbs, 83g fat, 30g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (404 kcal, 12g protein, 60g carbs, 10g fat, 13g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (512 kcal, 25g protein, 19g carbs, 36g fat, 5g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (280 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Saturday
1791 kcal - 71g protein, 232g carbs, 62g fat, 47g fibre- Breakfast: Banana and Oat Smoothie (372 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (452 kcal, 22g protein, 15g carbs, 33g fat, 4g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (768 kcal, 36g protein, 140g carbs, 6g fat, 32g fibre per person)
- Snack: Walnuts and Dried Blueberries (199 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Sunday
1756 kcal - 92g protein, 247g carbs, 37g fat, 36g fibre- Breakfast: Banana and Oat Smoothie (367 kcal, 10g protein, 61g carbs, 8g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (653 kcal, 36g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (654 kcal, 32g protein, 112g carbs, 3g fat, 19g fibre per person)
- Snack: Skyr High-Protein Yogurt (82 kcal, 14g protein, 5g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 6
- Firm tofu 470g
- Tinned chickpeas 190g
- Red lentils 190g
- Pea protein powder 30g
Carbs & Grains
- Rolled oats 370g
- Brown rice 430g
- Rice 2 cakes
- Wholemeal pasta 90g
- Wholemeal 2 rolls
Vegetables
- Courgette 4
- Red pepper 5
- Mixed leaves 230g
- mixed veg 600g
- Spring onion 2
- Baby spinach 150g
- Sweet potato 240g
- Tinned tomatoes 3 x 400g tins (885g required)
- Spinach 180g
- edamame beans 140g
- Onion 3
- Celery 4 sticks
- Cherry tomatoes 1 x 300g pack (132g required)
- Butternut squash 350g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1593ml required)
- Halloumi 380g
- Ricotta 100g
- Parmesan 14g
- Reduced-fat feta 60g
- Skyr 130g
Fruit
- mixed berries 370g
- Banana 3
- Raisins 19g
- Dried blueberries 17g
Herbs & Spices
- Garlic 7 cloves
- Cumin 2 tsp
- Paprika 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Olive oil 5 tbsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Peanut butter 50g
- Tahini 55g
- Vegetable stock 2 cubes (makes 1L; 608ml required)
Tins & Jars
- Mixed beans 350g
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- Balsamic glaze 1.25 tbsp
- Mixed nuts 30g
- Lemon juice, optional to taste x3
- Sesame seeds 2.75 tsp
- Sea salt, optional to taste
- Walnuts 22g
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
- 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
- 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 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 84g 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
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