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 Vegan Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 78g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
1,797 kcal78g protein234g carbs61g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person82g protein · 247g carbs per person
Breakfast460 kcal · 11g protein · 55g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 460 kcal, 11g protein, 55g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut 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 quinoa, mango chunks, cinnamon and maple syrup.
Lunch570 kcal · 41g protein · 69g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 570 kcal, 41g protein, 69g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 100g)
- 2 tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner547 kcal · 26g protein · 106g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 547 kcal, 26g protein, 106g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 100g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack219 kcal · 4g protein · 17g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 219 kcal, 4g protein, 17g carbs.
Recipe
Ingredients
- 25g walnuts
- 20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine walnuts and dried blueberries in a bowl or lidded container.
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.
0 of 54 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 Vegan 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
1796 kcal - 82g protein, 247g carbs, 61g fat, 41g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (460 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (570 kcal, 41g protein, 69g carbs, 17g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (547 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
Tuesday
1799 kcal - 78g protein, 276g carbs, 39g fat, 55g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (419 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (761 kcal, 36g protein, 139g carbs, 6g fat, 32g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
Wednesday
1798 kcal - 68g protein, 284g carbs, 45g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (445 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (375 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (782 kcal, 38g protein, 145g carbs, 4g fat, 21g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Thursday
1794 kcal - 88g protein, 232g carbs, 52g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (396 kcal, 9g protein, 47g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (150 kcal, 14g protein, 11g carbs, 6g fat, 6g fibre per person)
Friday
1801 kcal - 78g protein, 230g carbs, 67g fat, 34g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (354 kcal, 8g protein, 42g carbs, 16g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (440 kcal, 32g protein, 54g carbs, 13g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (841 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Walnuts and Dried Blueberries (166 kcal, 3g protein, 13g carbs, 12g fat, 2g fibre per person)
Saturday
1793 kcal - 81g protein, 192g carbs, 75g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (511 kcal, 9g protein, 20g carbs, 42g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
Sunday
1800 kcal - 73g protein, 180g carbs, 90g fat, 35g fibre- Breakfast: Chia Seed Pudding with Mango (541 kcal, 9g protein, 21g carbs, 44g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (374 kcal, 17g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (689 kcal, 44g protein, 74g carbs, 25g fat, 7g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 825g
- Tinned chickpeas 490g
- Green lentils 180g
- Red lentils 200g
Carbs & Grains
- Quinoa 260g
- Wholewheat noodles 140g
- Brown rice 350g
- Wholemeal 2 pittas
- Wholemeal 1 roll
- Rice noodles 75g
Vegetables
- Broccoli 350g
- Sweet potato 240g
- Tinned tomatoes 3 x 400g tins (1060g required)
- Spinach 160g
- Courgette 4
- Red pepper 5
- Onion 5
- mixed veg 130g
- Butternut squash 330g
- edamame beans 130g
- Baby spinach 110g
- Spring onion 5
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1007ml required)
- Coconut milk 1 x 400ml tin (359ml required)
Fruit
- Mango chunks 525g
- Dried blueberries 35g
- Apple 2
Herbs & Spices
- Cinnamon 2.25 tsp
- Ginger 2.75 tsp
- Garlic 8 cloves
- Cumin 1.25 tbsp
- Paprika 1 tsp
- Chilli powder 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Soy sauce 3.5 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1448ml required)
- Hummus 150g
- Tahini 16g
- Curry paste 22g
- Teriyaki sauce 35g
- Tamari 2 tbsp
Tins & Jars
- Mixed beans 350g
Extras
- Maple syrup 1.5 tbsp
- Walnuts 80g
- Almonds 45g
- Dried cranberries 35g
- Lemon juice, optional to taste
- Sesame seeds 1.75 tsp
- Sea salt, optional to taste
- Chia seeds 55g
- Vanilla extract, optional to taste x2
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
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.
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 78g 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.
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