Aldi Pescatarian Quick Shop Weekly Cheap Student Plan — 1,800 kcal

Free printable pescatarian UK cheap student 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 difficultyLow (10–20 min/day)
Best forStudents on a tight budget
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forStudents on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Pescatarian Quick Shop Weekly Cheap Student 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: Pescatarian

7-day meal plan

Monday

1800 kcal - 93g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (462 kcal, 17g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (545 kcal, 43g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (556 kcal, 21g protein)
  • Snack: Roasted Spiced Chickpeas (237 kcal, 12g protein)

Tuesday

1800 kcal - 86g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (465 kcal, 17g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (548 kcal, 38g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (513 kcal, 21g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (274 kcal, 10g protein)

Wednesday

1800 kcal - 112g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (478 kcal, 17g protein)
  • Lunch: Edamame and Soba Noodle Salad (514 kcal, 27g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (624 kcal, 44g protein)
  • Snack: Skyr High-Protein Yogurt (184 kcal, 24g protein)

Thursday

1800 kcal - 103g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (468 kcal, 17g protein)
  • Lunch: King Prawn and Avocado Salad (456 kcal, 34g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (624 kcal, 46g protein)
  • Snack: Apple with Walnuts (252 kcal, 6g protein)

Friday

1800 kcal - 118g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (450 kcal, 16g protein)
  • Lunch: Mackerel and Brown Rice Salad (577 kcal, 42g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (531 kcal, 39g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (242 kcal, 21g protein)

Saturday

1800 kcal - 93g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (432 kcal, 14g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (492 kcal, 22g protein)
  • Dinner: Smoked Haddock and Potato Bake (576 kcal, 50g protein)
  • Snack: Banana and Almonds (300 kcal, 7g protein)

Sunday

1800 kcal - 97g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (388 kcal, 13g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (517 kcal, 24g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (625 kcal, 45g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (270 kcal, 15g protein)

Weekly shopping list

Protein

  • Tinned tuna in spring water 170g
  • Tinned chickpeas 235g
  • Tinned sardines 145g
  • Eggs 4
  • King prawns 245g
  • Tinned mackerel in brine 145g
  • Quorn mince 230g
  • Smoked mackerel fillet 90g
  • Green lentils 120g dry
  • Salmon fillet 195g

Carbs & Grains

  • Rolled oats 95g
  • Baking potato 235g
  • Brown rice 120g dry
  • Wholemeal pasta 95g dry
  • Soba noodles 100g dry
  • Oatcakes 3
  • White potatoes 300g

Vegetables

  • Sweetcorn 70g
  • Mushrooms 235g
  • Frozen peas 120g
  • Onion 1
  • Cherry tomatoes 12
  • Baby spinach 50g
  • Spring onion 2
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Avocado half
  • Tinned tomatoes 240g
  • Red onion half
  • Sweet potato 240g
  • Courgette 1

Dairy & Eggs

  • Oat milk 360ml
  • Low-fat Greek yogurt 35g
  • Skyr 185g
  • Light cream cheese 25g
  • Coconut milk light 240ml
  • Semi-skimmed milk 180ml
  • Halloumi 110g

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Lemon juice 1.25 tbsp
  • Frozen mixed veg 240g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Mixed leaves 95g
  • Lemon dressing 20g
  • Cheddar reduced-fat 35g
  • Apple 1
  • Mixed herbs 1.25 tsp
  • Quinoa 70g
  • Mango chunks 95g
  • Tahini 25g
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Balsamic glaze 1 tsp

Your 7-Day Meal Plan

Monday

1800 kcal93g protein
Breakfast462 kcal · 17g protein · 7 min

Porridge with Walnuts and Cinnamon

Made with rolled oats, oat milk, walnuts. Ready in 7 min — 462 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
  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.
Lunch545 kcal · 43g protein · 12 min

Tuna and Sweetcorn Jacket Potato

Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 545 kcal, 43g protein.

Recipe
  1. Lay out the ingredients: Baking potato 235g, Tinned tuna in spring water 170g, Sweetcorn 70g, Low-fat Greek yogurt 35g.
  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.
Dinner556 kcal · 21g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 556 kcal, 21g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 120g dry, Mushrooms 235g, Frozen peas 120g, Onion 1, Vegetable stock 700ml, Parmesan 25g, Garlic 2 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack237 kcal · 12g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 237 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 235g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  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

  • Tinned tuna in spring water 170g
  • Tinned chickpeas 235g
  • Tinned sardines 145g
  • Eggs 4
  • King prawns 245g
  • Tinned mackerel in brine 145g
  • Quorn mince 230g
  • Smoked mackerel fillet 90g
  • Green lentils 120g dry
  • Salmon fillet 195g

Carbs & Grains

  • Rolled oats 95g
  • Baking potato 235g
  • Brown rice 120g dry
  • Wholemeal pasta 95g dry
  • Soba noodles 100g dry
  • Oatcakes 3
  • White potatoes 300g

Vegetables

  • Sweetcorn 70g
  • Mushrooms 235g
  • Frozen peas 120g
  • Onion 1
  • Cherry tomatoes 12
  • Baby spinach 50g
  • Spring onion 2
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Avocado half
  • Tinned tomatoes 240g
  • Red onion half
  • Sweet potato 240g
  • Courgette 1

Dairy & Eggs

  • Oat milk 360ml
  • Low-fat Greek yogurt 35g
  • Skyr 185g
  • Light cream cheese 25g
  • Coconut milk light 240ml
  • Semi-skimmed milk 180ml
  • Halloumi 110g

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Lemon juice 1.25 tbsp
  • Frozen mixed veg 240g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Basil fresh
  • Chilli flakes pinch
  • Mixed leaves 95g
  • Lemon dressing 20g
  • Cheddar reduced-fat 35g
  • Apple 1
  • Mixed herbs 1.25 tsp
  • Quinoa 70g
  • Mango chunks 95g
  • Tahini 25g
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Balsamic glaze 1 tsp

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 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, 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 student 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 pescatarian eaters?

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

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