Aldi Vegetarian Training Day Endurance Athlete 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
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 360 kcal, 22g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 460 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
- Eggs 2
- Green lentils 100g dry
- Firm tofu 200g
- Black beans tinned 200g
- Beef tomato 1
Carbs & Grains
- Sourdough bread 2 slices
- Brown rice 90g dry
- Rice cakes 3
- Wholemeal bread 2 slices
- Oatcakes 4
- Wholewheat noodles 80g dry
- Rolled oats 40g
Vegetables
- Mushrooms 150g
- Sweet potato 200g
- Baby spinach 60g
- Broccoli 200g
- Spring onion 2
- Sweetcorn 60g
- Avocado half
- Cherry tomatoes 6
- Onion 1
- Carrot 2
- Tinned tomatoes 400g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cucumber quarter grated
- Celery sticks 2
- Spinach 30g
Dairy & Eggs
- Cottage cheese 100g
- Semi-skimmed milk 300ml
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Skyr 150g
- Ricotta 100g
- Peanut butter 30g
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Whey protein powder 30g
- Salsa 50g
- Coriander fresh
- Lime juice
- Reduced-sugar baked beans 200g
- Reduced-fat cheddar 40g
- Basil leaves
- Balsamic glaze 1 tsp
- Mixed leaves 60g
- Vegetable stock 200ml
- Walnuts 25g
- Dried blueberries 20g
- Frozen mixed berries 80g
- Cannellini beans tinned 200g
- Parmesan 20g
- Sea salt pinch
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Banana half
- Honey 1 tbsp
- Chia seeds 1 tsp
- Chilli powder 1 tsp
- Dill 1 tsp
- Hummus 60g
- Curry paste 30g
- 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.