Aldi Vegetarian Anti-Inflammatory Plan — 1,800 kcal
Free 7-day Vegetarian anti-inflammatory meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Ricotta Toast with Berries
Made with ricotta cheese, wholemeal bread, frozen berries. Ready in 5 min — 330 kcal, 18g protein.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 430 kcal, 24g protein.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 420 kcal, 16g protein.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Eggs 2 soft-boiled
- Tinned chickpeas 200g
- Firm tofu 200g
- Green lentils tinned 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rice cakes 2
- Wholewheat noodles 80g dry
- Oatcakes 4
- Rolled oats 80g
Vegetables
- Avocado half
- Cherry tomatoes 6
- Sweet potato 250g
- Spinach 100g
- Onion 1
- Broccoli 200g
- Spring onion 2
- Pea protein powder 30g
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 200g
- Carrot 2
- Celery 2 stalks
- Baby spinach 150g
- Cucumber 60g
Dairy & Eggs
- Ricotta cheese 100g
- Peanut butter 1 tbsp
- Oat milk 250ml
- Cottage cheese 100g
- Skyr 150g
- Halloumi 80g
- Semi-skimmed milk 100ml
Extras & Condiments
- Frozen berries 80g
- Honey 1 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Cumin 1 tsp
- Paprika 1 tsp
- Banana 1
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Reduced-sugar baked beans 200g
- Reduced-fat cheddar 40g
- Hummus 80g
- Parmesan 20g
- Walnuts 25g
- Dried blueberries 20g
- Chia seeds 1 tsp
- Olive oil 1 tbsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Chilli powder 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
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, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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.