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 Vegetarian Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 89g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,795 kcal89g protein228g carbs59g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person81g protein · 246g carbs per person
Breakfast561 kcal · 16g protein · 71g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 561 kcal, 16g protein, 71g carbs.
Recipe
Ingredients
- 80g rolled oats
- 275ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch377 kcal · 17g protein · 64g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 377 kcal, 17g protein, 64g carbs.
Recipe
Ingredients
- 5 tbsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner715 kcal · 43g protein · 91g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 715 kcal, 43g protein, 91g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 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.
Snack144 kcal · 5g protein · 20g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 144 kcal, 5g protein, 20g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
- 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Aldi Vegetarian 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
1797 kcal - 81g protein, 246g carbs, 57g fat, 40g fibre- Breakfast: Porridge with Walnuts and Cinnamon (561 kcal, 16g protein, 71g carbs, 21g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (377 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (715 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Carrot Sticks with Hummus (144 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Tuesday
1799 kcal - 83g protein, 277g carbs, 44g fat, 63g fibre- Breakfast: Porridge with Walnuts and Cinnamon (607 kcal, 17g protein, 77g carbs, 23g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (389 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (618 kcal, 32g protein, 121g carbs, 3g fat, 30g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (185 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Wednesday
1809 kcal - 90g protein, 221g carbs, 60g fat, 28g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (493 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (644 kcal, 32g protein, 78g carbs, 21g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (146 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Thursday
1802 kcal - 76g protein, 263g carbs, 53g fat, 49g fibre- Breakfast: Porridge with Walnuts and Cinnamon (585 kcal, 17g protein, 74g carbs, 22g fat, 13g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (549 kcal, 29g protein, 76g carbs, 14g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (560 kcal, 26g protein, 108g carbs, 8g fat, 24g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Friday
1764 kcal - 99g protein, 172g carbs, 73g fat, 26g fibre- Breakfast: Porridge with Walnuts and Cinnamon (518 kcal, 15g protein, 66g carbs, 20g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (659 kcal, 36g protein, 70g carbs, 26g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 34g protein, 31g carbs, 27g fat, 6g fibre per person)
- Snack: Skyr High-Protein Yogurt (83 kcal, 14g protein, 5g carbs, 0g fat, 0g fibre per person)
Saturday
1795 kcal - 92g protein, 257g carbs, 44g fat, 50g fibre- Breakfast: Baked Beans on Wholemeal Toast (255 kcal, 14g protein, 44g carbs, 2g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (693 kcal, 33g protein, 126g carbs, 5g fat, 29g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (255 kcal, 13g protein, 25g carbs, 13g fat, 3g fibre per person)
Sunday
1799 kcal - 100g protein, 158g carbs, 81g fat, 28g fibre- Breakfast: Baked Beans on Wholemeal Toast (284 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (429 kcal, 21g protein, 15g carbs, 31g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (855 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (231 kcal, 21g protein, 7g carbs, 10g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 650g
- Green lentils 210g
- Silken tofu 280g
- Eggs 6
- Tinned chickpeas 280g
- Beef tomato 1
Carbs & Grains
- Rolled oats 380g
- Wholemeal 2 pittas
- Wholemeal 1 roll
- Brown rice 575g
- Wholemeal bread 4 slices
Vegetables
- Courgette 3
- Red pepper 4
- Spinach 210g
- Broccoli 190g
- Spring onion 4
- Carrot 4
- Mushrooms 210g
- Onion 2
- Sweet potato mash 260g
- edamame beans 340g
- mixed veg 600g
- Cucumber 1 (150g required)
- Sweet potato 250g
- Tinned tomatoes 2 x 400g tins (703g required)
- Celery 4 sticks
- Cherry tomatoes 1 x 300g pack (119g required)
- Mixed leaves 50g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1407ml required)
- Cottage cheese 140g
- Reduced-fat feta 55g
- Skyr 140g
- Halloumi 85g
- Tinned coconut milk light 1 x 400ml tin (164ml required)
- Light mozzarella 85g
Herbs & Spices
- Cinnamon 2.5 tsp
- Cumin 2 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
- Chilli powder 1 tsp
- Basil, optional to taste
Condiments & Oils
- Hummus 220g
- Teriyaki sauce 40g
- Vegetable stock 1 cube (makes 500ml; 204ml required)
- Miso paste 2 tbsp
- Soy sauce 3.75 tbsp
- Sesame oil 1 tsp
- Almond butter 1 tbsp
- Tahini 35g
- Olive oil 1.25 tbsp
- Curry paste 25g
Tins & Jars
- Reduced-sugar baked beans 320g
- Mixed beans 320g
Extras
- Walnuts 95g
- Maple syrup 1.75 tbsp
- Sesame seeds 1.5 tbsp
- Sea salt, optional to taste
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 35g
- Oatcakes 3
- Balsamic glaze 1.75 tsp
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
- 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 89g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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.
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