Aldi Pescatarian Simple Prep Budget Fat Loss Plan — 1,800 kcal
Free 7-day Pescatarian budget fat loss meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 370 kcal, 24g protein.
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 480 kcal, 22g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 190 kcal, 16g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 3
- Firm tofu 200g
- Beef tomato 1
- Silken tofu 150g
- Tinned tuna in spring water 145g
- King prawns 200g
- Smoked salmon 60g
- Quorn mince 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Rice noodles 80g dry
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Rolled oats 40g
- New potatoes 150g
- Oat biscuits 4
- White potatoes 250g
Vegetables
- Courgette 1
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Edamame beans 100g
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Broccoli 100g
- Cherry tomatoes 200g
- Baby spinach 150g
- Black pepper pinch
- Tomato 1
- Cucumber 4 slices
Dairy & Eggs
- Butter 5g
- Semi-skimmed milk 30ml
- Halloumi 100g
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Skyr 100g
- Coconut milk light 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Mixed leaves 60g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Basil leaves
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Honey 1 tsp
- Whey protein powder 30g
- Ginger 1 tsp
- Chilli flakes pinch
- Banana half
- Green beans 80g
- Olives 10
- Curry paste 30g
- Rye crackers 3
- Falafel 4 baked
- Hummus 40g
- Cumin 1 tsp
- Reduced-fat cheddar 30g
- Parsley fresh
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.
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.