Aldi Vegetarian Freezer-Friendly Cheap Student Plan — 1,800 kcal
Free 7-day Vegetarian cheap student meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 390 kcal, 14g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Tinned chickpeas 200g
- Firm tofu 200g
- Eggs 3
- Green lentils 100g
- Silken tofu 150g
- Beef tomato 1
- Quorn mince 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholemeal roll 1
- Rice noodles 80g dry
Vegetables
- Baby spinach 100g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Spinach 60g
- Cherry tomatoes 8
- Courgette 1
- Onion 1
- Spring onion 3
- Peanuts 20g
- Celery sticks 4
- Sweet potato 200g
Dairy & Eggs
- Oat milk 300ml
- Almond butter 1 tbsp
- Semi-skimmed milk 300ml
- Low-fat Greek yogurt 100g
- Halloumi 100g
- Coconut milk light 200ml
- Light mozzarella 100g
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Curry powder 2 tsp
- Mixed frozen veg 200g
- Dark chocolate 70% 30g
- Almonds 20g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Banana 1
- Vegetable stock 500ml
- Cumin 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Apple 1
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Frozen mixed veg 200g
- Miso paste 1 tbsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Whey protein powder 30g
- Balsamic glaze 1 tsp
- Basil leaves
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.
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.