Aldi Pescatarian Low-Fuss Weekly Budget Fat Loss Plan — 1,800 kcal

Free printable pescatarian UK budget fat loss meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian Low-Fuss Weekly Budget Fat Loss 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: £20–30Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 102g protein
  • Breakfast: Chia Seed Pudding with Mango (394 kcal, 13g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (576 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (647 kcal, 39g protein)
  • Snack: Cottage Cheese with Cucumber (183 kcal, 25g protein)

Tuesday

1800 kcal - 92g protein
  • Breakfast: Chia Seed Pudding with Mango (353 kcal, 11g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (604 kcal, 33g protein)
  • Snack: Light Mozzarella and Tomato (239 kcal, 20g protein)

Wednesday

1800 kcal - 92g protein
  • Breakfast: Chia Seed Pudding with Mango (373 kcal, 12g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (627 kcal, 24g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (240 kcal, 19g protein)

Thursday

1800 kcal - 133g protein
  • Breakfast: Chia Seed Pudding with Mango (365 kcal, 12g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (613 kcal, 52g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (561 kcal, 23g protein)
  • Snack: Chocolate Protein Shake (261 kcal, 46g protein)

Friday

1800 kcal - 114g protein
  • Breakfast: Chia Seed Pudding with Mango (352 kcal, 11g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (516 kcal, 30g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (642 kcal, 45g protein)
  • Snack: Mini Protein Overnight Oats (290 kcal, 28g protein)

Saturday

1800 kcal - 116g protein
  • Breakfast: Kefir with Berries and Chia Seeds (343 kcal, 14g protein)
  • Lunch: Tuna Niçoise Salad (591 kcal, 52g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (591 kcal, 25g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (275 kcal, 25g protein)

Sunday

1800 kcal - 88g protein
  • Breakfast: Kefir with Berries and Chia Seeds (321 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (579 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (591 kcal, 44g protein)
  • Snack: Oat Biscuits with Peanut Butter (309 kcal, 10g protein)

Weekly shopping list

Protein

  • Green lentils 140g dry
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Beef tomato 1
  • Silken tofu 200g
  • Tinned tuna in spring water 190g
  • Eggs 4
  • King prawns 250g
  • Smoked salmon 80g
  • Quorn mince 260g

Carbs & Grains

  • Brown rice 115g dry
  • Rice noodles 100g dry
  • Wholewheat noodles 100g dry
  • Wholemeal pasta 115g dry
  • Rolled oats 50g
  • New potatoes 205g
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Sweet potato 280g
  • Baby spinach 85g
  • Cucumber 3/4
  • Courgette 1
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Edamame beans 135g
  • Mushrooms 270g
  • Frozen peas 135g
  • Onion 1
  • Broccoli 125g
  • Cherry tomatoes 250g
  • Tinned tomatoes 270g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Coconut milk 280ml
  • Tinned coconut milk light 280ml
  • Cottage cheese 210g
  • Halloumi 125g
  • Light mozzarella 125g
  • Low-fat Greek yogurt 200g
  • Semi-skimmed milk 390ml
  • Skyr 125g
  • Coconut milk light 270ml
  • Light cream cheese 40g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 140g
  • Vanilla extract drop
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Basil leaves
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Vegetable stock 800ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Sesame oil 1.25 tsp
  • Frozen mixed veg 260g
  • Whey protein powder 40g
  • Ginger 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Banana 3/4
  • Plain kefir 270ml
  • Frozen mixed berries 135g
  • Green beans 110g
  • Olives 14
  • Rye crackers 4
  • Falafel 5 baked
  • Hummus 50g
  • Mixed herbs 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal102g protein
Breakfast394 kcal · 13g protein · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 394 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.
Lunch576 kcal · 25g protein · 25 min

Green Lentil and Roasted Sweet Potato Bowl

Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 576 kcal, 25g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 140g dry, Sweet potato 280g, Baby spinach 85g, Tahini 30g, Lemon juice, Cumin 1.5 tsp.
  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.
Dinner647 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 — 647 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 115g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack183 kcal · 25g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 183 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 210g, 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: £20–30/week for one person from Aldi.

Protein

  • Green lentils 140g dry
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Beef tomato 1
  • Silken tofu 200g
  • Tinned tuna in spring water 190g
  • Eggs 4
  • King prawns 250g
  • Smoked salmon 80g
  • Quorn mince 260g

Carbs & Grains

  • Brown rice 115g dry
  • Rice noodles 100g dry
  • Wholewheat noodles 100g dry
  • Wholemeal pasta 115g dry
  • Rolled oats 50g
  • New potatoes 205g
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Sweet potato 280g
  • Baby spinach 85g
  • Cucumber 3/4
  • Courgette 1
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Edamame beans 135g
  • Mushrooms 270g
  • Frozen peas 135g
  • Onion 1
  • Broccoli 125g
  • Cherry tomatoes 250g
  • Tinned tomatoes 270g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Coconut milk 280ml
  • Tinned coconut milk light 280ml
  • Cottage cheese 210g
  • Halloumi 125g
  • Light mozzarella 125g
  • Low-fat Greek yogurt 200g
  • Semi-skimmed milk 390ml
  • Skyr 125g
  • Coconut milk light 270ml
  • Light cream cheese 40g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 140g
  • Vanilla extract drop
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Basil leaves
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Vegetable stock 800ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Sesame oil 1.25 tsp
  • Frozen mixed veg 260g
  • Whey protein powder 40g
  • Ginger 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Banana 3/4
  • Plain kefir 270ml
  • Frozen mixed berries 135g
  • Green beans 110g
  • Olives 14
  • Rye crackers 4
  • Falafel 5 baked
  • Hummus 50g
  • Mixed herbs 1.25 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)

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.

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