Aldi Vegetarian High-Fibre Weekly Anti-Inflammatory Plan — 1,800 kcal

Free printable vegetarian UK anti-inflammatory meal plan for Aldi: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forReducing inflammation with omega-3-rich, whole-food meals
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forReducing inflammation with omega-3-rich, whole-food meals
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Aldi Vegetarian High-Fibre Weekly Anti-Inflammatory Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 113g protein
  • Breakfast: Tofu Scramble with Peppers (421 kcal, 32g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (566 kcal, 29g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (624 kcal, 26g protein)
  • Snack: Cottage Cheese with Cucumber (189 kcal, 26g protein)

Tuesday

1800 kcal - 85g protein
  • Breakfast: Tofu Scramble with Peppers (381 kcal, 29g protein)
  • Lunch: Baked Falafel and Salad Pitta (591 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (591 kcal, 26g protein)
  • Snack: Peanut Butter with Celery Sticks (237 kcal, 9g protein)

Wednesday

1800 kcal - 110g protein
  • Breakfast: Tofu Scramble with Peppers (422 kcal, 32g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (525 kcal, 35g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (627 kcal, 26g protein)
  • Snack: Hard-Boiled Eggs (226 kcal, 17g protein)

Thursday

1800 kcal - 124g protein
  • Breakfast: Tofu Scramble with Peppers (350 kcal, 27g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (544 kcal, 22g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 41g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (350 kcal, 34g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Tofu Scramble with Peppers (395 kcal, 30g protein)
  • Lunch: Edamame and Soba Noodle Salad (573 kcal, 30g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (314 kcal, 11g protein)

Saturday

1800 kcal - 64g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (498 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (460 kcal, 20g protein)
  • Dinner: Chickpea and Sweet Potato Stew (536 kcal, 20g protein)
  • Snack: Oat Biscuits with Peanut Butter (306 kcal, 10g protein)

Sunday

1800 kcal - 83g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (474 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (487 kcal, 29g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (559 kcal, 32g protein)
  • Snack: Almonds and Dried Cranberries (280 kcal, 9g protein)

Weekly shopping list

Protein

  • Firm tofu 290g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 575g
  • Quorn mince 240g
  • Green lentils 130g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Low-sugar granola 35g
  • Soba noodles 110g dry
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Mixed peppers 145g
  • Spring onion 3
  • Cucumber 3/4
  • Tomato 1
  • Cucumber 5 slices
  • Tinned tomatoes 260g
  • Onion 1
  • Celery sticks 5
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 220g
  • Edamame beans 135g
  • Sweet potato 320g
  • Spinach 130g
  • Broccoli 245g

Dairy & Eggs

  • Cottage cheese 220g
  • Peanut butter 2.75 tbsp
  • Coconut milk light 290ml
  • Low-fat Greek yogurt 180g
  • Butternut squash 550g
  • Oat milk 130ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Frozen mixed veg 290g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Curry paste 45g
  • Curry powder 2.5 tsp
  • Mixed herbs 1.25 tsp
  • Honey 1.25 tsp
  • Vegetable stock 950ml
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Paprika 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Almonds 30g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal113g protein
Breakfast421 kcal · 32g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 421 kcal, 32g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 290g, Mixed peppers 145g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch566 kcal · 29g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 566 kcal, 29g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 30g, Wholemeal bread 3 slices, Watercress 45g, Mustard 1.5 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner624 kcal · 26g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 624 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 130g dry, Frozen mixed veg 290g, Soy sauce 3 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack189 kcal · 26g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 189 kcal, 26g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 220g, Cucumber 3/4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Aldi.

Protein

  • Firm tofu 290g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 575g
  • Quorn mince 240g
  • Green lentils 130g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Low-sugar granola 35g
  • Soba noodles 110g dry
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Mixed peppers 145g
  • Spring onion 3
  • Cucumber 3/4
  • Tomato 1
  • Cucumber 5 slices
  • Tinned tomatoes 260g
  • Onion 1
  • Celery sticks 5
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 220g
  • Edamame beans 135g
  • Sweet potato 320g
  • Spinach 130g
  • Broccoli 245g

Dairy & Eggs

  • Cottage cheese 220g
  • Peanut butter 2.75 tbsp
  • Coconut milk light 290ml
  • Low-fat Greek yogurt 180g
  • Butternut squash 550g
  • Oat milk 130ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Frozen mixed veg 290g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Curry paste 45g
  • Curry powder 2.5 tsp
  • Mixed herbs 1.25 tsp
  • Honey 1.25 tsp
  • Vegetable stock 950ml
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Paprika 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Almonds 30g
  • Dried cranberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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