Aldi Vegan Higher-Protein 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.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forMaximum protein on a tight budget
DietVegan

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forMaximum protein on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 Vegan Higher-Protein 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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegan

7-day meal plan

Monday

1800 kcal - 83g protein
  • Breakfast: Baked Beans on Wholemeal Toast (460 kcal, 21g protein)
  • Lunch: Miso Tofu and Edamame Bowl (552 kcal, 37g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (499 kcal, 18g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Tuesday

1800 kcal - 84g protein
  • Breakfast: Baked Beans on Wholemeal Toast (447 kcal, 20g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (485 kcal, 18g protein)
  • Dinner: Tofu Pad Thai (613 kcal, 33g protein)
  • Snack: Roasted Spiced Chickpeas (255 kcal, 13g protein)

Wednesday

1800 kcal - 79g protein
  • Breakfast: Baked Beans on Wholemeal Toast (450 kcal, 21g protein)
  • Lunch: Black Bean Burrito Bowl (566 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (553 kcal, 23g protein)
  • Snack: Carrot Sticks with Hummus (231 kcal, 9g protein)

Thursday

1800 kcal - 81g protein
  • Breakfast: Baked Beans on Wholemeal Toast (450 kcal, 21g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (463 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (579 kcal, 26g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (308 kcal, 13g protein)

Friday

1800 kcal - 85g protein
  • Breakfast: Baked Beans on Wholemeal Toast (447 kcal, 20g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (523 kcal, 31g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (562 kcal, 28g protein)
  • Snack: Apple with Walnuts (268 kcal, 6g protein)

Saturday

1800 kcal - 70g protein
  • Breakfast: Chia Seed Pudding with Mango (355 kcal, 11g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 23g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
  • Snack: Banana and Almonds (317 kcal, 8g protein)

Sunday

1800 kcal - 76g protein
  • Breakfast: Chia Seed Pudding with Mango (360 kcal, 12g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (514 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (592 kcal, 33g protein)
  • Snack: Dark Chocolate and Almonds (334 kcal, 8g protein)

Weekly shopping list

Protein

  • Silken tofu 195g
  • Red lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Black beans tinned 260g
  • Green lentils 130g
  • Green lentils tinned 260g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Rolled oats 65g
  • Wholewheat noodles 100g dry

Vegetables

  • Edamame beans 130g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 75g
  • Baby spinach 195g
  • Tinned tomatoes 260g
  • Carrot 3
  • Courgette 1
  • Red pepper 1
  • Broccoli 130g
  • Mushrooms 260g
  • Sweet potato mash 320g
  • Celery 3 stalks

Dairy & Eggs

  • Butternut squash 525g
  • Coconut milk light 260ml
  • Peanut butter 40g
  • Coconut milk 250ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Vegetable stock 925ml
  • Walnuts 35g
  • Dried blueberries 25g
  • Hummus 100g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Curry paste 40g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Apple 1
  • Mango chunks 125g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Teriyaki sauce 50g
  • Dark chocolate 70% 40g

Your 7-Day Meal Plan

Monday

1800 kcal83g protein
Breakfast460 kcal · 21g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 460 kcal, 21g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 260g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch552 kcal · 37g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 552 kcal, 37g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 195g, Edamame beans 130g, Brown rice 105g 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.
Dinner499 kcal · 18g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 499 kcal, 18g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 525g, Red lentils 130g, Onion 1, Garlic 3 cloves, Vegetable stock 925ml, 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.
Snack289 kcal · 7g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 289 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Walnuts 35g, Dried blueberries 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 195g
  • Red lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Black beans tinned 260g
  • Green lentils 130g
  • Green lentils tinned 260g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Rolled oats 65g
  • Wholewheat noodles 100g dry

Vegetables

  • Edamame beans 130g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 75g
  • Baby spinach 195g
  • Tinned tomatoes 260g
  • Carrot 3
  • Courgette 1
  • Red pepper 1
  • Broccoli 130g
  • Mushrooms 260g
  • Sweet potato mash 320g
  • Celery 3 stalks

Dairy & Eggs

  • Butternut squash 525g
  • Coconut milk light 260ml
  • Peanut butter 40g
  • Coconut milk 250ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Vegetable stock 925ml
  • Walnuts 35g
  • Dried blueberries 25g
  • Hummus 100g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Curry paste 40g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Apple 1
  • Mango chunks 125g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Teriyaki sauce 50g
  • Dark chocolate 70% 40g

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 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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.

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