Aldi Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 kcal

Free printable UK budget fat loss meal plan for Aldi: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyLow (10–20 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 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: ~1500 kcal/dayBudget: £20–30Diet: All diets

7-day meal plan

Monday

1500 kcal - 109g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (359 kcal, 27g protein)
  • Lunch: Mackerel and Brown Rice Salad (528 kcal, 38g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (613 kcal, 44g protein)

Tuesday

1500 kcal - 126g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (428 kcal, 33g protein)
  • Lunch: Chickpea and Tuna Salad (492 kcal, 43g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (580 kcal, 50g protein)

Wednesday

1500 kcal - 107g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (422 kcal, 32g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (595 kcal, 45g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (483 kcal, 30g protein)

Thursday

1500 kcal - 117g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (384 kcal, 29g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (496 kcal, 38g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (620 kcal, 50g protein)

Friday

1500 kcal - 126g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (392 kcal, 30g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (554 kcal, 48g protein)
  • Dinner: Smoked Haddock and Potato Bake (554 kcal, 48g protein)

Saturday

1500 kcal - 114g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (466 kcal, 23g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (455 kcal, 37g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (579 kcal, 54g protein)

Sunday

1500 kcal - 95g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (486 kcal, 24g protein)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (550 kcal, 52g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (464 kcal, 19g protein)

Weekly shopping list

Protein

  • Tinned mackerel in brine 130g
  • Salmon fillet 190g
  • Tinned tuna in spring water 185g
  • Tinned chickpeas 190g
  • Turkey mince lean 250g
  • Smoked salmon 125g
  • Eggs 2
  • Turkey breast slices 115g
  • Pork tenderloin 210g
  • King prawns 185g
  • Chicken breast 230g

Carbs & Grains

  • Brown rice 85g dry
  • Brown rice 100g cooked
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Soba noodles 100g dry
  • White potatoes 290g

Vegetables

  • Cucumber half
  • Red onion half
  • Sweet potato 210g
  • Broccoli 210g
  • Cucumber 3/4
  • Red onion 3/4
  • Mixed peppers 5
  • Tinned tomatoes 250g
  • Onion 1
  • Avocado half
  • Baby spinach 35g
  • Parsnip 115g
  • Carrot 115g
  • Spring onion 2

Dairy & Eggs

  • Skyr 210g
  • Semi-skimmed milk 175ml

Extras & Condiments

  • Walnuts 20g
  • Banana 1
  • Honey 1 tsp
  • Lemon dressing 15g
  • Olive oil 1 tbsp
  • Lemon 1
  • Dill 1 tsp
  • Garlic 3 cloves
  • Quinoa 100g dry
  • Lemon juice
  • Mixed leaves 75g
  • Reduced-sugar baked beans 250g
  • Mustard 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 170g
  • Sesame seeds 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Smoked haddock fillet 210g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Chilli flakes pinch
  • Frozen mixed veg 215g
  • Sesame oil 1 tsp

Your 7-Day Meal Plan

Monday

1500 kcal109g protein
Breakfast359 kcal · 27g protein · 3 min

Skyr with Walnuts, Honey and Banana

Made with skyr, walnuts, banana. Ready in 3 min — 359 kcal, 27g protein.

Recipe
  1. Lay out the ingredients: Skyr 210g, Walnuts 20g, Banana 1, Honey 1 tsp.
  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.
Lunch528 kcal · 38g protein · 15 min

Mackerel and Brown Rice Salad

Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 528 kcal, 38g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 130g, Brown rice 85g dry, Cucumber half, Red onion half, Lemon dressing 15g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner613 kcal · 44g protein · 25 min

Baked Salmon, Sweet Potato Wedges and Broccoli

Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 613 kcal, 44g protein.

Recipe
  1. Prepare the ingredients: Salmon fillet 190g, Sweet potato 210g, Broccoli 210g, Olive oil 1 tbsp, Lemon 1, Dill 1 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Aldi.

Protein

  • Tinned mackerel in brine 130g
  • Salmon fillet 190g
  • Tinned tuna in spring water 185g
  • Tinned chickpeas 190g
  • Turkey mince lean 250g
  • Smoked salmon 125g
  • Eggs 2
  • Turkey breast slices 115g
  • Pork tenderloin 210g
  • King prawns 185g
  • Chicken breast 230g

Carbs & Grains

  • Brown rice 85g dry
  • Brown rice 100g cooked
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Soba noodles 100g dry
  • White potatoes 290g

Vegetables

  • Cucumber half
  • Red onion half
  • Sweet potato 210g
  • Broccoli 210g
  • Cucumber 3/4
  • Red onion 3/4
  • Mixed peppers 5
  • Tinned tomatoes 250g
  • Onion 1
  • Avocado half
  • Baby spinach 35g
  • Parsnip 115g
  • Carrot 115g
  • Spring onion 2

Dairy & Eggs

  • Skyr 210g
  • Semi-skimmed milk 175ml

Extras & Condiments

  • Walnuts 20g
  • Banana 1
  • Honey 1 tsp
  • Lemon dressing 15g
  • Olive oil 1 tbsp
  • Lemon 1
  • Dill 1 tsp
  • Garlic 3 cloves
  • Quinoa 100g dry
  • Lemon juice
  • Mixed leaves 75g
  • Reduced-sugar baked beans 250g
  • Mustard 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 170g
  • Sesame seeds 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Smoked haddock fillet 210g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Chilli flakes pinch
  • Frozen mixed veg 215g
  • Sesame oil 1 tsp

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)

🥦 Make it vegetarian

  • Replace chicken with Quorn fillets or diced firm tofu
  • Swap beef mince for tinned green lentils or plant-based mince
  • Use halloumi or feta instead of meat in lunch salads
  • Substitute eggs or cottage cheese for fish-based meals

Frequently Asked Questions

How much does this budget fat loss plan cost per week?

This plan is designed for Aldi and typically costs £20–30 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 budget fat loss 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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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