Aldi Vegetarian Endurance Plan — 2,000 kcal
Free 7-day Vegetarian endurance & running meal plan for Aldi. Targets ~2000 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
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 310 kcal, 7g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 520 kcal, 26g protein.
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 170 kcal, 14g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Silken tofu 150g
- Beef tomato 1
- Green lentils 100g dry
- Firm tofu 200g
- Black beans tinned 200g
- Eggs 3
Carbs & Grains
- Rye bread 2 slices
- Brown rice 80g dry
- Wholemeal pasta 90g dry
- Rice cakes 3
- Oatcakes 4
- Rolled oats 40g
- Wholewheat noodles 80g dry
Vegetables
- Avocado half
- Cherry tomatoes 6
- Edamame beans 100g
- Baby spinach 150g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 400g
- Onion 1
- Sweet potato 200g
- Sweetcorn 60g
- Spinach 60g
- Spring onion 3
- Peanuts 20g
- Cucumber quarter grated
- Carrot 1
- Celery sticks 2
- Broccoli 100g
Dairy & Eggs
- Ricotta 100g
- Cottage cheese 100g
- Semi-skimmed milk 300ml
- Halloumi 100g
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Skyr 150g
- Peanut butter 30g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Garlic 2 cloves
- Parmesan 15g
- Olive oil 1 tbsp
- Whey protein powder 30g
- Mixed leaves 60g
- Balsamic glaze 1 tsp
- Cumin 1 tsp
- Reduced-fat cheddar 40g
- Basil leaves
- Tahini 20g
- Curry paste 30g
- Walnuts 25g
- Dried blueberries 20g
- Frozen mixed berries 80g
- Salsa 50g
- Coriander fresh
- Lime juice
- Sea salt pinch
- Beansprouts 100g
- Tamari 2 tbsp
- Banana half
- Honey 1 tbsp
- Chia seeds 1 tsp
- Cannellini beans tinned 200g
- Vegetable stock 200ml
- Dill 1 tsp
- Hummus 60g
- Ginger 1 tsp
- Garam masala 2 tsp
- Smoked paprika 1 tsp
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 endurance & running plan cost per week?
This plan is designed for Aldi and typically costs £30–40 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.