Search Intent
A Aldi cheap high protein plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegan Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
Free printable vegan UK cheap high protein meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.
Save this plan
Email this plan to yourself
Get the 7-day menu, shopping list and printable plan link in your inbox.
Current selection: Aldi Vegan Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
1800 kcal per person89g protein · 200g carbs per person
Breakfast316 kcal · 9g protein · 46g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 316 kcal, 9g protein, 46g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Rye bread 2 slices, Avocado 1/2, Cherry tomatoes 5, Lemon juice 0.75 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch654 kcal · 35g protein · 69g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 654 kcal, 35g protein, 69g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 155g, Brown rice 70g dry, Roasted mixed veg 130g, Tahini 15g, Lemon juice, Sesame seeds 0.75 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner650 kcal · 41g protein · 70g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 650 kcal, 41g protein, 70g carbs.
Recipe
- Prepare the ingredients: Firm tofu 170g, Rice noodles 70g dry, Beansprouts 85g, Spring onion 3, Tamari 1.75 tbsp, Lime juice, Peanuts 15g.
- 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.
Snack180 kcal · 4g protein · 15g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 180 kcal, 4g protein, 15g carbs.
Recipe
- Lay out the ingredients: Almonds 20g, Dried cranberries 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Firm tofu 850g
- Green lentils 75g dry
- Red lentils 270g
- Tinned chickpeas 550g
- Green lentils 85g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 410g dry
- Rice noodles 70g dry
- Rolled oats 175g
- Soba noodles 65g dry
- Wholemeal roll 2
- Wholewheat noodles 75g dry
Vegetables
- Avocado 2 1/2
- Cherry tomatoes 25
- Roasted mixed veg 130g
- Spring onion 5
- Peanuts 15g
- Sweet potato 155g
- Baby spinach 160g
- Tinned tomatoes 975g
- Onion 7
- Peanut butter 25g
- Edamame beans 80g
- Cucumber 1/2
- Red pepper 3
- Carrot 1
- Celery 2 stalks
- Broccoli 280g
- Courgette 1
- Butternut squash 350g
- Pea protein powder 25g
- Spinach 25g
- Mixed frozen veg 165g
Dairy & Eggs
- Coconut milk light 155ml
- Oat milk 725ml
- Tinned coconut milk light 165ml
Fruit
- Apple 1
- Banana 1/2
Herbs & Spices
- Chilli flakes pinch x5
- Cumin 2.75 tsp
- Garlic 9 cloves
- Ginger 2.5 tsp
- Garam masala 1.5 tsp
- Smoked paprika 0.75 tsp
- Chilli powder 0.75 tsp
- Basil
Condiments & Oils
- Tahini 30g
- Tamari 1.75 tbsp
- Honey 0.75 tbsp
- Soy sauce 2.5 tbsp
- Sesame oil 0.75 tsp
- Curry paste 50g
- Olive oil 0.75 tsp
- Vegetable stock 1625ml
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans tinned 340g
- Cannellini beans tinned 165g
Extras
- Lemon juice 4 tsp
- Lemon juice x2
- Sesame seeds 1.75 tsp
- Beansprouts 85g
- Lime juice
- Almonds 35g
- Dried cranberries 15g
- Chia seeds 0.75 tsp
- Walnuts 15g
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Frozen mixed berries 135g
- Dark chocolate 70% 25g
SupermarketAldi
Cooking for1 person
Cook amount1 portions
Calorie target~1800 kcal/day per person
Weekly budget£20–30 total
Prep difficultyStandard (20–30 min/day)
Best forMaximum protein on a tight budget
DietVegan
Estimated Daily Macros Per Person
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.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Vegan Budget-Smart Weekly Cheap High Protein 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 - 89g protein, 200g carbs, 71g fat, 28g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (316 kcal, 9g protein, 46g carbs, 10g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (654 kcal, 35g protein, 69g carbs, 26g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (650 kcal, 41g protein, 70g carbs, 24g fat, 7g fibre per person)
- Snack: Almonds and Dried Cranberries (180 kcal, 4g protein, 15g carbs, 11g fat, 3g fibre per person)
Tuesday
1800 kcal - 78g protein, 284g carbs, 38g fat, 48g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (285 kcal, 8g protein, 41g carbs, 9g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (516 kcal, 26g protein, 80g carbs, 11g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (650 kcal, 32g protein, 121g carbs, 3g fat, 17g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (349 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Wednesday
1800 kcal - 78g protein, 260g carbs, 54g fat, 50g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (287 kcal, 8g protein, 41g carbs, 9g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (389 kcal, 20g protein, 61g carbs, 9g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (895 kcal, 37g protein, 129g carbs, 28g fat, 23g fibre per person)
- Snack: Roasted Spiced Chickpeas (229 kcal, 13g protein, 29g carbs, 8g fat, 9g fibre per person)
Thursday
1800 kcal - 77g protein, 298g carbs, 30g fat, 62g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (318 kcal, 9g protein, 46g carbs, 10g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (532 kcal, 29g protein, 92g carbs, 3g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (770 kcal, 36g protein, 141g carbs, 6g fat, 33g fibre per person)
- Snack: Apple with Walnuts (180 kcal, 3g protein, 19g carbs, 11g fat, 4g fibre per person)
Friday
1800 kcal - 99g protein, 216g carbs, 63g fat, 29g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (337 kcal, 9g protein, 49g carbs, 11g fat, 10g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (548 kcal, 39g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (695 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (220 kcal, 9g protein, 12g carbs, 16g fat, 3g fibre per person)
Saturday
1800 kcal - 97g protein, 288g carbs, 20g fat, 49g fibre- Breakfast: Oat Porridge with Berries (414 kcal, 12g protein, 66g carbs, 9g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (454 kcal, 28g protein, 75g carbs, 3g fat, 16g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (681 kcal, 33g protein, 118g carbs, 3g fat, 19g fibre per person)
- Snack: Pea Protein Green Smoothie (251 kcal, 24g protein, 29g carbs, 5g fat, 4g fibre per person)
Sunday
1800 kcal - 77g protein, 214g carbs, 67g fat, 44g fibre- Breakfast: Oat Porridge with Berries (396 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (291 kcal, 16g protein, 54g carbs, 2g fat, 17g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (867 kcal, 43g protein, 88g carbs, 38g fat, 13g fibre per person)
- Snack: Dark Chocolate and Almonds (246 kcal, 6g protein, 9g carbs, 19g fat, 4g fibre per person)
Weekly shopping list
Protein
- Firm tofu 850g
- Green lentils 75g dry
- Red lentils 270g
- Tinned chickpeas 550g
- Green lentils 85g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 410g dry
- Rice noodles 70g dry
- Rolled oats 175g
- Soba noodles 65g dry
- Wholemeal roll 2
- Wholewheat noodles 75g dry
Vegetables
- Avocado 2 1/2
- Cherry tomatoes 25
- Roasted mixed veg 130g
- Spring onion 5
- Peanuts 15g
- Sweet potato 155g
- Baby spinach 160g
- Tinned tomatoes 975g
- Onion 7
- Peanut butter 25g
- Edamame beans 80g
- Cucumber 1/2
- Red pepper 3
- Carrot 1
- Celery 2 stalks
- Broccoli 280g
- Courgette 1
- Butternut squash 350g
- Pea protein powder 25g
- Spinach 25g
- Mixed frozen veg 165g
Dairy & Eggs
- Coconut milk light 155ml
- Oat milk 725ml
- Tinned coconut milk light 165ml
Fruit
- Apple 1
- Banana 1/2
Herbs & Spices
- Chilli flakes pinch x5
- Cumin 2.75 tsp
- Garlic 9 cloves
- Ginger 2.5 tsp
- Garam masala 1.5 tsp
- Smoked paprika 0.75 tsp
- Chilli powder 0.75 tsp
- Basil
Condiments & Oils
- Tahini 30g
- Tamari 1.75 tbsp
- Honey 0.75 tbsp
- Soy sauce 2.5 tbsp
- Sesame oil 0.75 tsp
- Curry paste 50g
- Olive oil 0.75 tsp
- Vegetable stock 1625ml
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans tinned 340g
- Cannellini beans tinned 165g
Extras
- Lemon juice 4 tsp
- Lemon juice x2
- Sesame seeds 1.75 tsp
- Beansprouts 85g
- Lime juice
- Almonds 35g
- Dried cranberries 15g
- Chia seeds 0.75 tsp
- Walnuts 15g
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Frozen mixed berries 135g
- Dark chocolate 70% 25g
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 cheap high protein 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 cheap high protein 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 vegan eaters?
Yes. Every meal in this plan is vegan, 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
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.