Aldi Vegetarian Cook-Once Weekly Budget Fat Loss Plan — 1,800 kcal

Free printable vegetarian 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 difficultyBatch cook (prep on Sunday)
Best forBudget-conscious fat loss on ~£30/week
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Vegetarian Cook-Once 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 77g protein
  • Breakfast: Overnight Oats with Banana (447 kcal, 15g protein)
  • Lunch: Miso Tofu and Edamame Bowl (536 kcal, 36g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: Dark Chocolate and Almonds (332 kcal, 8g protein)

Tuesday

1800 kcal - 66g protein
  • Breakfast: Overnight Oats with Banana (420 kcal, 14g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (576 kcal, 26g protein)
  • Dinner: Chickpea and Sweet Potato Stew (504 kcal, 19g protein)
  • Snack: Banana and Almonds (300 kcal, 7g protein)

Wednesday

1800 kcal - 77g protein
  • Breakfast: Overnight Oats with Banana (441 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (516 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (579 kcal, 33g protein)
  • Snack: Apple with Walnuts (264 kcal, 6g protein)

Thursday

1800 kcal - 82g protein
  • Breakfast: Overnight Oats with Banana (470 kcal, 16g protein)
  • Lunch: Black Bean Burrito Bowl (591 kcal, 27g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (524 kcal, 32g protein)
  • Snack: Almond Butter with Celery Sticks (215 kcal, 7g protein)

Friday

1800 kcal - 117g protein
  • Breakfast: Overnight Oats with Banana (444 kcal, 15g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (545 kcal, 30g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (558 kcal, 28g protein)
  • Snack: Chocolate Protein Shake (253 kcal, 44g protein)

Saturday

1800 kcal - 94g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (433 kcal, 25g protein)
  • Lunch: Cannellini Bean and Tomato Soup (446 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (656 kcal, 25g protein)
  • Snack: Light Mozzarella and Tomato (265 kcal, 22g protein)

Sunday

1800 kcal - 106g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (393 kcal, 23g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (520 kcal, 30g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (659 kcal, 33g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (228 kcal, 20g protein)

Weekly shopping list

Protein

  • Silken tofu 190g
  • Red lentils 130g
  • Tinned chickpeas 240g
  • Green lentils 125g dry
  • Firm tofu 250g
  • Black beans tinned 270g
  • Eggs 3
  • Eggs 3 soft-boiled
  • Green lentils tinned 250g
  • Beef tomato 1

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Wholewheat noodles 100g dry
  • Wholemeal pasta 115g dry

Vegetables

  • Edamame beans 130g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 300g
  • Tinned tomatoes 480g
  • Spinach 120g
  • Baby spinach 75g
  • Broccoli 250g
  • Spring onion 3
  • Sweetcorn 80g
  • Celery sticks 5
  • Avocado 3/4
  • Cherry tomatoes 8
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 320g
  • Black pepper pinch
  • Frozen peas 140g

Dairy & Eggs

  • Semi-skimmed milk 260ml
  • Butternut squash 500g
  • Halloumi 120g
  • Almond butter 1.25 tbsp
  • Butter 7g
  • Light mozzarella 140g
  • Ricotta 125g
  • Low-fat Greek yogurt 190g

Extras & Condiments

  • Banana 1
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Vegetable stock 900ml
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Tahini 25g
  • Lemon juice
  • Teriyaki sauce 50g
  • Apple 1
  • Walnuts 25g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 270g
  • Tahini dressing 25g
  • Whey protein powder 40g
  • Cannellini beans tinned 280g
  • Basil
  • Parmesan 30g
  • Basil leaves
  • Ginger 1.25 tsp
  • Frozen mixed berries 100g

Your 7-Day Meal Plan

Monday

1800 kcal77g protein
Breakfast447 kcal · 15g protein · 5 min

Overnight Oats with Banana

Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 447 kcal, 15g protein.

Recipe
  1. Add Rolled oats 100g, Semi-skimmed milk 260ml, Banana 1, Honey 1.25 tsp 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.
Lunch536 kcal · 36g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 536 kcal, 36g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 190g, Edamame beans 130g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 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.
Dinner485 kcal · 18g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 485 kcal, 18g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 500g, Red lentils 130g, Onion 1, Garlic 3 cloves, Vegetable stock 900ml, Wholemeal roll 1.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack332 kcal · 8g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 332 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 40g, Almonds 25g.
  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

  • Silken tofu 190g
  • Red lentils 130g
  • Tinned chickpeas 240g
  • Green lentils 125g dry
  • Firm tofu 250g
  • Black beans tinned 270g
  • Eggs 3
  • Eggs 3 soft-boiled
  • Green lentils tinned 250g
  • Beef tomato 1

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Wholewheat noodles 100g dry
  • Wholemeal pasta 115g dry

Vegetables

  • Edamame beans 130g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 300g
  • Tinned tomatoes 480g
  • Spinach 120g
  • Baby spinach 75g
  • Broccoli 250g
  • Spring onion 3
  • Sweetcorn 80g
  • Celery sticks 5
  • Avocado 3/4
  • Cherry tomatoes 8
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 320g
  • Black pepper pinch
  • Frozen peas 140g

Dairy & Eggs

  • Semi-skimmed milk 260ml
  • Butternut squash 500g
  • Halloumi 120g
  • Almond butter 1.25 tbsp
  • Butter 7g
  • Light mozzarella 140g
  • Ricotta 125g
  • Low-fat Greek yogurt 190g

Extras & Condiments

  • Banana 1
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Vegetable stock 900ml
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Tahini 25g
  • Lemon juice
  • Teriyaki sauce 50g
  • Apple 1
  • Walnuts 25g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 270g
  • Tahini dressing 25g
  • Whey protein powder 40g
  • Cannellini beans tinned 280g
  • Basil
  • Parmesan 30g
  • Basil leaves
  • Ginger 1.25 tsp
  • Frozen mixed berries 100g

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?

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.

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