What this plan is for
An Aldi budget fat loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegetarian Batch Cook Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 91g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalBudget Fat Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,799 kcal91g protein276g carbs38g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person82g protein · 282g carbs per person
Breakfast427 kcal · 10g protein · 51g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 427 kcal, 10g protein, 51g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch587 kcal · 30g protein · 91g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 587 kcal, 30g protein, 91g carbs.
Recipe
Ingredients
- 90g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner505 kcal · 24g protein · 98g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 505 kcal, 24g protein, 98g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack281 kcal · 18g protein · 42g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 281 kcal, 18g protein, 42g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 90ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 42 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Aldi Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Green Lentil and Roasted Sweet Potato Bowl.
- Batch cook Chickpea and Sweet Potato Stew and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Mini Protein Overnight Oats.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Aldi Vegetarian Batch Cook 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 macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 82g protein, 282g carbs, 42g fat, 50g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (427 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (587 kcal, 30g protein, 91g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (505 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Tuesday
1799 kcal - 83g protein, 284g carbs, 35g fat, 55g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (369 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (503 kcal, 26g protein, 78g carbs, 10g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (678 kcal, 32g protein, 124g carbs, 5g fat, 29g fibre per person)
- Snack: Mini Protein Overnight Oats (249 kcal, 16g protein, 38g carbs, 4g fat, 5g fibre per person)
Wednesday
1800 kcal - 82g protein, 282g carbs, 42g fat, 50g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (427 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (587 kcal, 30g protein, 91g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (505 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Thursday
1799 kcal - 83g protein, 284g carbs, 35g fat, 55g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (369 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (503 kcal, 26g protein, 78g carbs, 10g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (678 kcal, 32g protein, 124g carbs, 5g fat, 29g fibre per person)
- Snack: Mini Protein Overnight Oats (249 kcal, 16g protein, 38g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 82g protein, 282g carbs, 42g fat, 50g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (427 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (587 kcal, 30g protein, 91g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (505 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Saturday
1798 kcal - 106g protein, 274g carbs, 29g fat, 38g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (517 kcal, 32g protein, 65g carbs, 15g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (637 kcal, 28g protein, 109g carbs, 8g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (147 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Sunday
1800 kcal - 120g protein, 242g carbs, 38g fat, 37g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (513 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (493 kcal, 30g protein, 82g carbs, 3g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (706 kcal, 43g protein, 90g carbs, 20g fat, 10g fibre per person)
- Snack: Skyr High-Protein Yogurt (88 kcal, 15g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Green lentils 625g
- Tinned chickpeas 550g
- Eggs 4
- Firm tofu 190g
Carbs & Grains
- Quinoa 260g
- Rolled oats 170g
- Brown rice 300g
- Wholemeal flour 150g
Vegetables
- Sweet potato 1.5kg
- Baby spinach 260g
- Tinned tomatoes 5 x 400g tins (1667g required)
- Spinach 270g
- Onion 5
- Red pepper 4
- Courgette 2
- Mushrooms 190g
- peas 95g
- Broccoli 190g
- Spring onion 2
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (832ml required)
- Skyr 575g
- Semi-skimmed milk 1 x 1L carton (697ml required)
- Low-fat yogurt 190g
- Parmesan 19g
- Low-fat Greek yogurt 150g
Fruit
- Mango chunks 340g
- Banana 3
- Blueberries 95g
- berries 60g
Herbs & Spices
- Cinnamon 2.25 tsp
- Cumin 3.5 tbsp
- Paprika 2.75 tsp
- Chilli powder 1.5 tsp
- Garlic 2 cloves
Condiments & Oils
- Tahini 85g
- Vegetable stock 3 cubes (makes 1500ml; 1496ml required)
- Honey 1 tsp
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 625g
Extras
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x5
- Sesame seeds 1 tsp
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- Ranges rotate and stock varies by store, so plan a fallback for any single named product.
- Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 91g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget fat loss plan?
Plenty of budget fat loss plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 all 7 days at 1,800 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.