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

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

Estimated daily macros

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

Plan Quick Facts

Best forStudents 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 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 83g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (399 kcal, 23g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (514 kcal, 31g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (604 kcal, 23g protein)
  • Snack: Walnuts and Dried Blueberries (283 kcal, 6g protein)

Tuesday

1800 kcal - 118g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (398 kcal, 23g protein)
  • Lunch: Miso Tofu and Edamame Bowl (540 kcal, 36g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (669 kcal, 33g protein)
  • Snack: Skyr High-Protein Yogurt (193 kcal, 26g protein)

Wednesday

1800 kcal - 103g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (382 kcal, 22g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (592 kcal, 27g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (542 kcal, 27g protein)
  • Snack: Mini Protein Overnight Oats (284 kcal, 27g protein)

Thursday

1800 kcal - 99g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (423 kcal, 25g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (559 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (627 kcal, 38g protein)
  • Snack: Tzatziki with Vegetable Dippers (191 kcal, 11g protein)

Friday

1800 kcal - 128g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (429 kcal, 25g protein)
  • Lunch: Black Bean Burrito Bowl (609 kcal, 28g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (582 kcal, 50g protein)
  • Snack: Cottage Cheese with Cucumber (180 kcal, 25g protein)

Saturday

1800 kcal - 105g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (428 kcal, 33g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (541 kcal, 30g protein)
  • Dinner: Tofu Pad Thai (604 kcal, 33g protein)
  • Snack: Peanut Butter with Celery Sticks (227 kcal, 9g protein)

Sunday

1800 kcal - 104g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (491 kcal, 38g protein)
  • Lunch: Cannellini Bean and Tomato Soup (463 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (622 kcal, 26g protein)
  • Snack: Hard-Boiled Eggs (224 kcal, 17g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Firm tofu 230g
  • Silken tofu 195g
  • Green lentils 135g dry
  • Tinned chickpeas 135g
  • Black beans tinned 280g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal pasta 115g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Rice noodles 100g dry

Vegetables

  • Black pepper pinch
  • Mushrooms 260g
  • Frozen peas 130g
  • Onion 1
  • Edamame beans 130g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Tinned tomatoes 490g
  • Sweet potato 270g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Sweetcorn 85g
  • Spinach 85g
  • Cherry tomatoes 11
  • Cucumber 3/4
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Butter 6g
  • Ricotta 130g
  • Skyr 195g
  • Halloumi 125g
  • Semi-skimmed milk 125ml
  • Tinned coconut milk light 270ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 210g
  • Peanut butter 2.5 tbsp

Extras & Condiments

  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Vegetable stock 775ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Walnuts 30g
  • Dried blueberries 25g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 490g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Banana half
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 1
  • Honey 1.25 tsp
  • Tahini dressing 25g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Cannellini beans tinned 290g
  • Basil
  • Frozen mixed veg 290g
  • Sesame oil 1.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal83g protein
Breakfast399 kcal · 23g protein · 10 min

Soft Boiled Eggs with Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 399 kcal, 23g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Wholemeal bread 3 slices, Butter 6g, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch514 kcal · 31g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 514 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 230g, Brown rice 105g dry, Roasted mixed veg 195g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  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.
Dinner604 kcal · 23g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 604 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 130g dry, Mushrooms 260g, Frozen peas 130g, Onion 1, Vegetable stock 775ml, Parmesan 25g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack283 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 283 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 25g.
  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

  • Eggs 3
  • Firm tofu 230g
  • Silken tofu 195g
  • Green lentils 135g dry
  • Tinned chickpeas 135g
  • Black beans tinned 280g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal pasta 115g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Rice noodles 100g dry

Vegetables

  • Black pepper pinch
  • Mushrooms 260g
  • Frozen peas 130g
  • Onion 1
  • Edamame beans 130g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Tinned tomatoes 490g
  • Sweet potato 270g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Sweetcorn 85g
  • Spinach 85g
  • Cherry tomatoes 11
  • Cucumber 3/4
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Butter 6g
  • Ricotta 130g
  • Skyr 195g
  • Halloumi 125g
  • Semi-skimmed milk 125ml
  • Tinned coconut milk light 270ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 210g
  • Peanut butter 2.5 tbsp

Extras & Condiments

  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Vegetable stock 775ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Walnuts 30g
  • Dried blueberries 25g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 490g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Banana half
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 1
  • Honey 1.25 tsp
  • Tahini dressing 25g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Cannellini beans tinned 290g
  • Basil
  • Frozen mixed veg 290g
  • Sesame oil 1.5 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 vegetarian eaters?

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

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