Monday
1500 kcal - 104g protein- Breakfast: Tofu Scramble with Peppers (363 kcal, 28g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (600 kcal, 53g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (537 kcal, 23g protein)
Aldi Pescatarian Low-Fuss Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable pescatarian 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 difficultyMinimal (under 10 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Pescatarian Low-Fuss 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.
7-day meal plan
Tuesday
1500 kcal - 116g protein- Breakfast: Tofu Scramble with Peppers (365 kcal, 28g protein)
- Lunch: Chickpea and Tuna Salad (492 kcal, 43g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (643 kcal, 45g protein)
Wednesday
1500 kcal - 97g protein- Breakfast: Tofu Scramble with Peppers (369 kcal, 28g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (585 kcal, 46g protein)
- Dinner: Chickpea and Spinach Coconut Curry (546 kcal, 23g protein)
Thursday
1500 kcal - 109g protein- Breakfast: Tofu Scramble with Peppers (360 kcal, 27g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (570 kcal, 40g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (570 kcal, 42g protein)
Friday
1500 kcal - 109g protein- Breakfast: Tofu Scramble with Peppers (366 kcal, 28g protein)
- Lunch: Edamame and Soba Noodle Salad (529 kcal, 28g protein)
- Dinner: Smoked Haddock and Potato Bake (605 kcal, 53g protein)
Saturday
1500 kcal - 105g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (409 kcal, 25g protein)
- Lunch: King Prawn and Avocado Salad (432 kcal, 32g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (659 kcal, 48g protein)
Sunday
1500 kcal - 108g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (383 kcal, 23g protein)
- Lunch: Mackerel and Brown Rice Salad (532 kcal, 38g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (585 kcal, 47g protein)
Weekly shopping list
Protein
- Firm tofu 250g
- Cod fillet 225g
- Eggs 4
- Tinned tuna in spring water 185g
- Tinned chickpeas 190g
- King prawns 250g
- Tinned sardines 150g
- Quorn mince 250g
- Salmon fillet 205g
- Tinned mackerel in brine 135g
Carbs & Grains
- Brown rice 115g dry
- Wholemeal pasta 115g dry
- Baking potato 250g
- Soba noodles 100g dry
- White potatoes 320g
- Sourdough bread 2 slices
Vegetables
- Mixed peppers 125g
- Sweet potato 250g
- Spring onion 3
- Cucumber 3/4
- Red onion 3/4
- Cherry tomatoes 250g
- Sweetcorn 75g
- Baby spinach 190g
- Tinned tomatoes 250g
- Onion 1
- Edamame beans 125g
- Red pepper 1
- Mushrooms 170g
- Avocado half
- Cucumber half
- Red onion half
Dairy & Eggs
- Low-fat Greek yogurt 40g
- Coconut milk light 250ml
- Semi-skimmed milk 190ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 20g
- Garlic 4 cloves
- Basil fresh
- Chilli flakes pinch
- Curry paste 40g
- Lemon juice 1.25 tbsp
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Smoked haddock fillet 225g
- Reduced-fat cheddar 40g
- Parsley fresh
- Garlic 1 clove
- Parsley pinch
- Mixed leaves 90g
- Miso paste 1 tbsp
- Pak choi 160g
- Sesame seeds 1 tsp
Your 7-Day Meal Plan
Monday
1500 kcal104g protein
Breakfast363 kcal · 28g protein · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 363 kcal, 28g protein.
Recipe
- Prepare the ingredients: Firm tofu 250g, Mixed peppers 125g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch600 kcal · 53g protein · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 600 kcal, 53g protein.
Recipe
- Prepare the ingredients: Cod fillet 225g, Sweet potato 250g, Olive oil 1.25 tsp, Paprika 1.25 tsp, Lemon 1.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner537 kcal · 23g protein · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 537 kcal, 23g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 115g dry, Frozen mixed veg 250g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp, Spring onion 3.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Firm tofu 250g
- Cod fillet 225g
- Eggs 4
- Tinned tuna in spring water 185g
- Tinned chickpeas 190g
- King prawns 250g
- Tinned sardines 150g
- Quorn mince 250g
- Salmon fillet 205g
- Tinned mackerel in brine 135g
Carbs & Grains
- Brown rice 115g dry
- Wholemeal pasta 115g dry
- Baking potato 250g
- Soba noodles 100g dry
- White potatoes 320g
- Sourdough bread 2 slices
Vegetables
- Mixed peppers 125g
- Sweet potato 250g
- Spring onion 3
- Cucumber 3/4
- Red onion 3/4
- Cherry tomatoes 250g
- Sweetcorn 75g
- Baby spinach 190g
- Tinned tomatoes 250g
- Onion 1
- Edamame beans 125g
- Red pepper 1
- Mushrooms 170g
- Avocado half
- Cucumber half
- Red onion half
Dairy & Eggs
- Low-fat Greek yogurt 40g
- Coconut milk light 250ml
- Semi-skimmed milk 190ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 20g
- Garlic 4 cloves
- Basil fresh
- Chilli flakes pinch
- Curry paste 40g
- Lemon juice 1.25 tbsp
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Smoked haddock fillet 225g
- Reduced-fat cheddar 40g
- Parsley fresh
- Garlic 1 clove
- Parsley pinch
- Mixed leaves 90g
- Miso paste 1 tbsp
- Pak choi 160g
- Sesame seeds 1 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.