Aldi Vegan Higher-Protein Weekly Body Recomposition Plan — 1,800 kcal

Free printable vegan UK body recomposition 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 forBody recomposition with high protein and slightly higher calories
DietVegan

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

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 Vegan Higher-Protein Weekly Body Recomposition 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: Vegan

7-day meal plan

Monday

1800 kcal - 85g protein
  • Breakfast: Chia Seed Pudding with Mango (391 kcal, 13g protein)
  • Lunch: Cannellini Bean and Tomato Soup (446 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (642 kcal, 39g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (321 kcal, 11g protein)

Tuesday

1800 kcal - 79g protein
  • Breakfast: Chia Seed Pudding with Mango (385 kcal, 12g protein)
  • Lunch: Miso Tofu and Edamame Bowl (577 kcal, 38g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (522 kcal, 19g protein)
  • Snack: Almonds and Dried Cranberries (316 kcal, 10g protein)

Wednesday

1800 kcal - 74g protein
  • Breakfast: Chia Seed Pudding with Mango (365 kcal, 12g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (496 kcal, 18g protein)
  • Dinner: Tofu Pad Thai (626 kcal, 34g protein)
  • Snack: Oat Biscuits with Peanut Butter (313 kcal, 10g protein)

Thursday

1800 kcal - 69g protein
  • Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
  • Lunch: Black Bean Burrito Bowl (578 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (565 kcal, 24g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Friday

1800 kcal - 77g protein
  • Breakfast: Chia Seed Pudding with Mango (391 kcal, 13g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (502 kcal, 22g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (628 kcal, 28g protein)
  • Snack: Roasted Spiced Chickpeas (279 kcal, 14g protein)

Saturday

1800 kcal - 103g protein
  • Breakfast: Tofu Scramble with Peppers (396 kcal, 30g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (559 kcal, 33g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (600 kcal, 30g protein)
  • Snack: Carrot Sticks with Hummus (245 kcal, 10g protein)

Sunday

1800 kcal - 92g protein
  • Breakfast: Tofu Scramble with Peppers (368 kcal, 28g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 23g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (304 kcal, 13g protein)

Weekly shopping list

Protein

  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 140g
  • Green lentils tinned 270g

Carbs & Grains

  • Brown rice 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Wholewheat noodles 110g dry
  • Rolled oats 65g

Vegetables

  • Tinned tomatoes 550g
  • Onion 1
  • Edamame beans 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Mixed peppers 135g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g

Dairy & Eggs

  • Coconut milk 280ml
  • Tinned coconut milk light 280ml
  • Butternut squash 550g
  • Peanut butter 1.25 tbsp
  • Coconut milk light 260ml

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 140g
  • Vanilla extract drop
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Salsa 65g
  • Coriander fresh
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Turmeric 0.75 tsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Honey 1.25 tbsp

Your 7-Day Meal Plan

Monday

1800 kcal85g protein
Breakfast391 kcal · 13g protein · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 391 kcal, 13g protein.

Recipe
  1. Add Chia seeds 40g, Coconut milk 280ml, Mango chunks 140g, Vanilla extract drop to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch446 kcal · 22g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 446 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 280g, Tinned tomatoes 550g, Onion 1, Garlic 4 cloves, Vegetable stock 280ml, Basil.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner642 kcal · 39g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 642 kcal, 39g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 280g, Tinned chickpeas 140g, Mixed frozen veg 280g, Tinned coconut milk light 280ml, Curry paste 40g, Brown rice 110g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack321 kcal · 11g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 321 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 40g, Dark chocolate chips 20g.
  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 280g
  • Tinned chickpeas 140g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 140g
  • Green lentils tinned 270g

Carbs & Grains

  • Brown rice 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Wholewheat noodles 110g dry
  • Rolled oats 65g

Vegetables

  • Tinned tomatoes 550g
  • Onion 1
  • Edamame beans 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Mixed peppers 135g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g

Dairy & Eggs

  • Coconut milk 280ml
  • Tinned coconut milk light 280ml
  • Butternut squash 550g
  • Peanut butter 1.25 tbsp
  • Coconut milk light 260ml

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 140g
  • Vanilla extract drop
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Salsa 65g
  • Coriander fresh
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Turmeric 0.75 tsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Honey 1.25 tbsp

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 body recomposition 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 body recomposition 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.

Related Meal Plans

Tesco Body Recomposition Plan — 2,000 kcalAsda Body Recomposition Meal Plan — 2,000 kcalAldi Weight Loss Meal Plan — 1,500 kcalAldi Vegetarian Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.