What this plan is for
An Aldi cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Batch Cook Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 116g 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
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,796 kcal116g protein236g carbs47g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person115g protein · 232g carbs per person
Breakfast484 kcal · 18g protein · 85g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 484 kcal, 18g protein, 85g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
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 banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch479 kcal · 41g protein · 43g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 479 kcal, 41g protein, 43g carbs.
Recipe
Ingredients
- 175g pork tenderloin
- 1 medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- 1 tbsp olive oil
- 1 tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner692 kcal · 42g protein · 88g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 692 kcal, 42g protein, 88g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack143 kcal · 14g protein · 16g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 143 kcal, 14g protein, 16g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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.
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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 | 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 Overnight Oats with Banana for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Lean Beef and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Frozen Greek Yogurt and Berry Bark.
- 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 Batch Cook Cheap Student 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
1798 kcal - 115g protein, 232g carbs, 49g fat, 31g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (479 kcal, 41g protein, 43g carbs, 18g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (143 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Tuesday
1804 kcal - 125g protein, 239g carbs, 44g fat, 39g fibre- Breakfast: Overnight Oats with Banana (490 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (490 kcal, 41g protein, 43g carbs, 19g fat, 11g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (678 kcal, 52g protein, 93g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Wednesday
1798 kcal - 115g protein, 232g carbs, 49g fat, 31g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (479 kcal, 41g protein, 43g carbs, 18g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (143 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Thursday
1804 kcal - 125g protein, 239g carbs, 44g fat, 39g fibre- Breakfast: Overnight Oats with Banana (490 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (490 kcal, 41g protein, 43g carbs, 19g fat, 11g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (678 kcal, 52g protein, 93g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Friday
1798 kcal - 115g protein, 232g carbs, 49g fat, 31g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (479 kcal, 41g protein, 43g carbs, 18g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (143 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Saturday
1801 kcal - 114g protein, 203g carbs, 58g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (469 kcal, 14g protein, 70g carbs, 12g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (509 kcal, 39g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (498 kcal, 54g protein, 53g carbs, 9g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (325 kcal, 7g protein, 12g carbs, 25g fat, 5g fibre per person)
Sunday
1771 kcal - 100g protein, 277g carbs, 36g fat, 54g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (467 kcal, 14g protein, 70g carbs, 11g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (508 kcal, 39g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (636 kcal, 30g protein, 123g carbs, 9g fat, 27g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (160 kcal, 17g protein, 16g carbs, 4g fat, 2g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 850g
- Firm tofu 550g
- Lean stewing beef 370g
- Tinned tuna 170g
- Egg 1
- Tinned chickpeas 230g
Carbs & Grains
- Rolled oats 525g
- Brown rice 250g
- Wholemeal 2 pittas
Vegetables
- Parsnip 470g
- Carrot 675g
- Sweet potato 1.45kg
- Broccoli 550g
- Spring onion 8
- Tinned tomatoes 3 x 400g tins (1185g required)
- Onion 2
- Courgette 2
- Red pepper 2
- Cherry tomatoes 2 x 300g packs (306g required)
- Mixed leaves 70g
- Spinach 120g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (919ml required)
- Low-fat Greek yogurt 875g
- Oat milk 1 x 1L carton (445ml required)
- Cottage cheese 450g
Fruit
- Banana 5
- berries 280g
- mixed berries 270g
Herbs & Spices
- Mixed herbs 2.5 tbsp
- Garlic 6 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Honey 3.25 tbsp
- Olive oil 4.75 tbsp
- Teriyaki sauce 120g
- Beef stock 575ml
- Lemon dressing 17g
Extras
- Sesame seeds 2.75 tsp
- Chia seeds 23g
- Maple syrup 2.25 tsp
- Dark chocolate 70% 35g
- Almonds 22g
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
- Large fresh meat and mince packs that portion well for batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this cheap student 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 116g 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 cheap student plan?
Plenty of cheap student 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 cheap student 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 beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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