Aldi Vegetarian Tinned & Frozen Weekly Cheap High Protein Plan — 1,800 kcal

Free printable vegetarian 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 difficultyMinimal (under 10 min/day)
Best forMaximum protein on a tight budget
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMaximum protein on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Tinned & Frozen 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 99g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (460 kcal, 15g protein)
  • Lunch: Green Lentil and Halloumi Bowl (625 kcal, 38g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (549 kcal, 23g protein)
  • Snack: Cottage Cheese with Cucumber (166 kcal, 23g protein)

Tuesday

1800 kcal - 95g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (466 kcal, 16g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (505 kcal, 26g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (596 kcal, 44g protein)
  • Snack: Peanut Butter with Celery Sticks (233 kcal, 9g protein)

Wednesday

1800 kcal - 72g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (482 kcal, 16g protein)
  • Lunch: Baked Falafel and Salad Pitta (602 kcal, 21g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (509 kcal, 19g protein)
  • Snack: Hard-Boiled Eggs (207 kcal, 16g protein)

Thursday

1800 kcal - 100g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (453 kcal, 15g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (453 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (365 kcal, 35g protein)

Friday

1800 kcal - 77g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (432 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (540 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (552 kcal, 31g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (276 kcal, 10g protein)

Saturday

1800 kcal - 90g protein
  • Breakfast: Baked Beans on Wholemeal Toast (450 kcal, 21g protein)
  • Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (501 kcal, 31g protein)
  • Snack: Oat Biscuits with Peanut Butter (309 kcal, 10g protein)

Sunday

1800 kcal - 80g protein
  • Breakfast: Baked Beans on Wholemeal Toast (456 kcal, 21g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (574 kcal, 29g protein)
  • Snack: Almonds and Dried Cranberries (300 kcal, 9g protein)

Weekly shopping list

Protein

  • Green lentils 130g cooked
  • Tinned chickpeas 500g
  • Eggs 2 hard-boiled
  • Quorn mince 260g
  • Red lentils 135g
  • Eggs 3
  • Firm tofu 240g
  • Green lentils 130g
  • Green lentils tinned 260g

Carbs & Grains

  • Brown rice 100g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 115g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Soba noodles 105g dry
  • Oat biscuits 5

Vegetables

  • Cucumber 75g
  • Baby spinach 190g
  • Tinned tomatoes 260g
  • Onion 1
  • Cucumber 3/4
  • Celery sticks 5
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 310g
  • Spinach 125g
  • Broccoli 240g
  • Spring onion 2
  • Edamame beans 130g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g

Dairy & Eggs

  • Coconut milk light 260ml
  • Halloumi 100g
  • Cottage cheese 190g
  • Peanut butter 2.5 tbsp
  • Butternut squash 525g
  • Low-fat Greek yogurt 190g

Extras & Condiments

  • Quinoa 75g
  • Mango chunks 100g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Vegetable stock 925ml
  • Olive oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Reduced-sugar baked beans 260g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal99g protein
Breakfast460 kcal · 15g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 460 kcal, 15g protein.

Recipe
  1. Prepare the ingredients: Quinoa 75g, Coconut milk light 260ml, Mango chunks 100g, Cinnamon 0.75 tsp, Maple syrup 1.25 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch625 kcal · 38g protein · 20 min

Green Lentil and Halloumi Bowl

Made with green lentils, halloumi, cucumber. Ready in 20 min — 625 kcal, 38g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 130g cooked, Halloumi 100g, Cucumber 75g, Pomegranate seeds 40g, Lemon dressing 20g.
  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.
Dinner549 kcal · 23g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 549 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 500g, Baby spinach 190g, Coconut milk light 260ml, Tinned tomatoes 260g, Onion 1, Curry paste 40g, Brown rice 100g dry.
  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.
Snack166 kcal · 23g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 166 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 190g, Cucumber 3/4.
  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

  • Green lentils 130g cooked
  • Tinned chickpeas 500g
  • Eggs 2 hard-boiled
  • Quorn mince 260g
  • Red lentils 135g
  • Eggs 3
  • Firm tofu 240g
  • Green lentils 130g
  • Green lentils tinned 260g

Carbs & Grains

  • Brown rice 100g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 115g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Soba noodles 105g dry
  • Oat biscuits 5

Vegetables

  • Cucumber 75g
  • Baby spinach 190g
  • Tinned tomatoes 260g
  • Onion 1
  • Cucumber 3/4
  • Celery sticks 5
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 310g
  • Spinach 125g
  • Broccoli 240g
  • Spring onion 2
  • Edamame beans 130g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g

Dairy & Eggs

  • Coconut milk light 260ml
  • Halloumi 100g
  • Cottage cheese 190g
  • Peanut butter 2.5 tbsp
  • Butternut squash 525g
  • Low-fat Greek yogurt 190g

Extras & Condiments

  • Quinoa 75g
  • Mango chunks 100g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Vegetable stock 925ml
  • Olive oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Reduced-sugar baked beans 260g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g

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?

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.

Related Meal Plans

Lidl Cheap High Protein Plan — 1,800 kcalAsda Cheap High Protein Plan — 1,800 kcalAldi Weight Loss Meal Plan — 1,500 kcalAldi Vegetarian Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.