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 Mediterranean 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 82g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal82g protein258g carbs49g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person93g protein · 261g carbs per person
Breakfast469 kcal · 11g protein · 56g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 469 kcal, 11g protein, 56g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch382 kcal · 17g protein · 64g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 382 kcal, 17g protein, 64g carbs.
Recipe
Ingredients
- 5 tbsp plus 1 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner665 kcal · 49g protein · 105g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 665 kcal, 49g protein, 105g carbs.
Recipe
Ingredients
- 200g Quorn mince
- 90g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack285 kcal · 16g protein · 36g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 285 kcal, 16g protein, 36g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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.
0 of 56 items tickedSaved on this device
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Aldi Vegetarian Mediterranean 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
1801 kcal - 93g protein, 261g carbs, 47g fat, 57g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (469 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (382 kcal, 17g protein, 64g carbs, 9g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (665 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Roasted Spiced Chickpeas (285 kcal, 16g protein, 36g carbs, 10g fat, 11g fibre per person)
Tuesday
1803 kcal - 91g protein, 270g carbs, 35g fat, 39g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (436 kcal, 10g protein, 52g carbs, 19g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (617 kcal, 27g protein, 106g carbs, 8g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (265 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Wednesday
1795 kcal - 84g protein, 211g carbs, 70g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (467 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (658 kcal, 25g protein, 84g carbs, 27g fat, 15g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (495 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (175 kcal, 16g protein, 13g carbs, 8g fat, 8g fibre per person)
Thursday
1801 kcal - 78g protein, 228g carbs, 63g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (461 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (381 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (658 kcal, 30g protein, 64g carbs, 30g fat, 10g fibre per person)
- Snack: Mini Protein Overnight Oats (301 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 73g protein, 255g carbs, 53g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (369 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (394 kcal, 24g protein, 65g carbs, 2g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (871 kcal, 36g protein, 125g carbs, 27g fat, 22g fibre per person)
- Snack: Banana and Almonds (166 kcal, 4g protein, 21g carbs, 8g fat, 3g fibre per person)
Saturday
1791 kcal - 81g protein, 273g carbs, 42g fat, 55g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (379 kcal, 11g protein, 56g carbs, 9g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (554 kcal, 29g protein, 109g carbs, 2g fat, 27g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (232 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Sunday
1800 kcal - 71g protein, 309g carbs, 32g fat, 61g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (373 kcal, 11g protein, 55g carbs, 9g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (370 kcal, 16g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (806 kcal, 38g protein, 148g carbs, 6g fat, 34g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- Quorn mince 200g
- Tinned chickpeas 500g
- Green lentils 350g
- Pea protein powder 30g
- Falafel 8
- Eggs 2
Carbs & Grains
- Quinoa 280g
- Wholemeal 5 pittas
- Wholemeal pasta 180g
- Brown rice 230g
- Wholemeal bread 2 slices
- Rolled oats 150g
- Low-sugar granola 30g
- Rice 2 cakes
Vegetables
- Courgette 5
- Red pepper 6
- Spinach 120g
- Tinned tomatoes 3 x 400g tins (898g required)
- Onion 7
- Mushrooms 370g
- peas 95g
- Mixed leaves 75g
- Tomato 2
- Cucumber 1 (36g required)
- edamame beans 150g
- Baby spinach 260g
- Carrot 2
- Sweet potato mash 230g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1064ml required)
- Parmesan 35g
- Oat milk 1 x 1L carton (586ml required)
- Ricotta 100g
- Skyr 100g
- Semi-skimmed milk 1 x 1L carton (96ml required)
- Low-fat Greek yogurt 140g
Fruit
- Mango chunks 370g
- Banana 3
- mixed berries 150g
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 7 cloves
- Mixed herbs 1 tsp
- Smoked paprika 1 tsp
- Cumin 1.25 tbsp
- Chilli powder 1 tsp
Condiments & Oils
- Hummus 310g
- Olive oil 1.5 tbsp
- Vegetable stock 4 cubes (makes 2L; 1558ml required)
- Curry paste 23g
- Honey 1 tsp
- Peanut butter 15g
Tins & Jars
- Reduced-sugar baked beans 200g
- Mixed beans 360g
Extras
- Maple syrup 2.25 tbsp
- Sea salt, optional to taste
- Almonds 15g
- Chia seeds 18g
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
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- 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 82g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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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