Aldi Vegetarian Quick Shop Weekly Endurance Athlete Plan — 2,000 kcal

Free printable vegetarian UK endurance & running meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Quick Shop Weekly Endurance Athlete Plan — 2,000 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: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 131g protein
  • Breakfast: Oat Porridge with Berries (413 kcal, 14g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (555 kcal, 31g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (555 kcal, 23g protein)
  • Snack: Rice Cakes with Cottage Cheese (219 kcal, 18g protein)
  • Snack: Chocolate Protein Shake (258 kcal, 45g protein)

Tuesday

2000 kcal - 118g protein
  • Breakfast: Oat Porridge with Berries (416 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (415 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (597 kcal, 44g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (325 kcal, 18g protein)
  • Snack: Light Mozzarella and Tomato (247 kcal, 21g protein)

Wednesday

2000 kcal - 94g protein
  • Breakfast: Oat Porridge with Berries (424 kcal, 15g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (543 kcal, 32g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (503 kcal, 19g protein)
  • Snack: Walnuts and Dried Blueberries (291 kcal, 7g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (239 kcal, 21g protein)

Thursday

2000 kcal - 122g protein
  • Breakfast: Oat Porridge with Berries (451 kcal, 15g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (535 kcal, 39g protein)
  • Dinner: Chickpea and Sweet Potato Stew (592 kcal, 23g protein)
  • Snack: Skyr High-Protein Yogurt (211 kcal, 28g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (211 kcal, 17g protein)

Friday

2000 kcal - 101g protein
  • Breakfast: Oat Porridge with Berries (393 kcal, 13g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (466 kcal, 17g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (564 kcal, 32g protein)
  • Snack: Mini Protein Overnight Oats (282 kcal, 27g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (295 kcal, 12g protein)

Saturday

2000 kcal - 112g protein
  • Breakfast: Tofu Scramble with Peppers (414 kcal, 31g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (572 kcal, 26g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (557 kcal, 34g protein)
  • Snack: Tzatziki with Vegetable Dippers (200 kcal, 11g protein)
  • Snack: Carrot Sticks with Hummus (257 kcal, 10g protein)

Sunday

2000 kcal - 131g protein
  • Breakfast: Tofu Scramble with Peppers (374 kcal, 28g protein)
  • Lunch: Green Lentil and Halloumi Bowl (632 kcal, 39g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (568 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (168 kcal, 23g protein)
  • Snack: Roasted Spiced Chickpeas (258 kcal, 13g protein)

Weekly shopping list

Protein

  • Eggs 3 soft-boiled
  • Tinned chickpeas 525g
  • Quorn mince 260g
  • Beef tomato 1
  • Firm tofu 240g
  • Red lentils 130g
  • Eggs 3
  • Green lentils 130g cooked
  • Green lentils tinned 260g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Rice cakes 4
  • Wholemeal pasta 115g dry
  • Oatcakes 5
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Baby spinach 195g
  • Tinned tomatoes 260g
  • Onion 1
  • Broccoli 130g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 350g
  • Spinach 140g
  • Frozen edamame beans 210g
  • Spring onion 2
  • Mixed peppers 145g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 75g
  • Mushrooms 260g
  • Sweet potato mash 320g
  • Cucumber 3/4

Dairy & Eggs

  • Oat milk 390ml
  • Coconut milk light 260ml
  • Cottage cheese 130g
  • Semi-skimmed milk 390ml
  • Light mozzarella 130g
  • Butternut squash 525g
  • Low-fat Greek yogurt 200g
  • Skyr 210g
  • Peanut butter 35g
  • Halloumi 105g

Extras & Condiments

  • Frozen mixed berries 105g
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Curry paste 40g
  • Whey protein powder 40g
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Reduced-fat cheddar 50g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Sea salt pinch
  • Hummus 100g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Turmeric 0.75 tsp
  • Olive oil 1.5 tsp
  • Reduced-sugar baked beans 290g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Smoked paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal131g protein
Breakfast413 kcal · 14g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 413 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Frozen mixed berries 105g.
  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.
Lunch555 kcal · 31g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 555 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 105g dry, Avocado 3/4, Mixed leaves 75g, Cherry tomatoes 8, Tahini dressing 25g.
  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.
Dinner555 kcal · 23g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 555 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 525g, Baby spinach 195g, Coconut milk light 260ml, Tinned tomatoes 260g, Onion 1, Curry paste 40g, Brown rice 105g dry.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack219 kcal · 18g protein · 3 min

Rice Cakes with Cottage Cheese

Made with rice cakes, cottage cheese. Ready in 3 min — 219 kcal, 18g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Rice cakes 4, Cottage cheese 130g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack258 kcal · 45g protein · 3 min

Chocolate Protein Shake

Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 258 kcal, 45g protein.

Recipe
  1. Lay out the ingredients: Whey protein powder 40g, Semi-skimmed milk 390ml.
  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: £30–40/week for one person from Aldi.

Protein

  • Eggs 3 soft-boiled
  • Tinned chickpeas 525g
  • Quorn mince 260g
  • Beef tomato 1
  • Firm tofu 240g
  • Red lentils 130g
  • Eggs 3
  • Green lentils 130g cooked
  • Green lentils tinned 260g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Rice cakes 4
  • Wholemeal pasta 115g dry
  • Oatcakes 5
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Baby spinach 195g
  • Tinned tomatoes 260g
  • Onion 1
  • Broccoli 130g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 350g
  • Spinach 140g
  • Frozen edamame beans 210g
  • Spring onion 2
  • Mixed peppers 145g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 75g
  • Mushrooms 260g
  • Sweet potato mash 320g
  • Cucumber 3/4

Dairy & Eggs

  • Oat milk 390ml
  • Coconut milk light 260ml
  • Cottage cheese 130g
  • Semi-skimmed milk 390ml
  • Light mozzarella 130g
  • Butternut squash 525g
  • Low-fat Greek yogurt 200g
  • Skyr 210g
  • Peanut butter 35g
  • Halloumi 105g

Extras & Condiments

  • Frozen mixed berries 105g
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Curry paste 40g
  • Whey protein powder 40g
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Reduced-fat cheddar 50g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Sea salt pinch
  • Hummus 100g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Turmeric 0.75 tsp
  • Olive oil 1.5 tsp
  • Reduced-sugar baked beans 290g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Smoked paprika 1.25 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 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.

Can I print this endurance & running 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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