What this plan is for
An Aldi high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 130g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,500 kcal130g protein140g carbs47g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person162g protein · 89g carbs per person
Breakfast434 kcal · 38g protein · 15g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 434 kcal, 38g protein, 15g carbs.
Recipe
Ingredients
- 225g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1¼ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch544 kcal · 59g protein · 43g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 544 kcal, 59g protein, 43g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 175g new potatoes
- 1 egg
- 90g green beans
- 9 cherry tomatoes
- 12 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner523 kcal · 65g protein · 31g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 523 kcal, 65g protein, 31g carbs.
Recipe
Ingredients
- 225g chicken breast
- 2 tbsp plus 1 tsp tikka paste
- ½ medium cauliflower (about 350g)
- 90g low-fat yogurt
- 60g cucumber
- 1¼ tsp mint
Allergens in this meal: Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
- Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
- Grate or pulse the medium cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
- Serve the chicken over the cauliflower rice with the cold raita on the side.
Weekly Shopping List
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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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi High Protein Low Calorie Plan — 1,500 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
1501 kcal - 162g protein, 89g carbs, 58g fat, 24g fibre- Breakfast: Tofu Scramble with Peppers (434 kcal, 38g protein, 15g carbs, 26g fat, 6g fibre per person)
- Lunch: Tuna Niçoise Salad (544 kcal, 59g protein, 43g carbs, 16g fat, 8g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (523 kcal, 65g protein, 31g carbs, 16g fat, 10g fibre per person)
Tuesday
1501 kcal - 127g protein, 154g carbs, 42g fat, 21g fibre- Breakfast: Tofu Scramble with Peppers (401 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (551 kcal, 39g protein, 55g carbs, 14g fat, 10g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (549 kcal, 53g protein, 85g carbs, 4g fat, 6g fibre per person)
Wednesday
1499 kcal - 142g protein, 95g carbs, 60g fat, 29g fibre- Breakfast: Tofu Scramble with Peppers (393 kcal, 34g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (437 kcal, 52g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (669 kcal, 56g protein, 46g carbs, 28g fat, 14g fibre per person)
Thursday
1499 kcal - 116g protein, 172g carbs, 45g fat, 30g fibre- Breakfast: Tofu Scramble with Peppers (352 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (466 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (681 kcal, 52g protein, 94g carbs, 14g fat, 16g fibre per person)
Friday
1500 kcal - 132g protein, 155g carbs, 42g fat, 39g fibre- Breakfast: Tofu Scramble with Peppers (373 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Tuna Niçoise Salad (459 kcal, 50g protein, 36g carbs, 13g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (668 kcal, 50g protein, 106g carbs, 7g fat, 27g fibre per person)
Saturday
1500 kcal - 110g protein, 144g carbs, 48g fat, 20g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (344 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (544 kcal, 38g protein, 54g carbs, 14g fat, 10g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (612 kcal, 43g protein, 47g carbs, 28g fat, 4g fibre per person)
Sunday
1499 kcal - 123g protein, 171g carbs, 37g fat, 26g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (328 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (418 kcal, 50g protein, 34g carbs, 9g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (753 kcal, 46g protein, 96g carbs, 22g fat, 10g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.25kg
- Tinned tuna in spring water 310g
- Eggs 3
- Chicken breast 575g
- Smoked salmon 210g
- King prawns 220g
- Tinned chickpeas 310g
- Lean lamb mince 210g
- Lean stewing beef 190g
- Quorn mince 200g
- Mackerel fillet 190g
Carbs & Grains
- New potatoes 600g
- Quinoa 170g
- Wholewheat noodles 100g
- Wholemeal 1 pitta
- Wholemeal pasta 90g
- Low-sugar granola 85g
- Brown rice 90g
Vegetables
- Mixed peppers 525g
- Green beans 180g
- Cherry tomatoes 3 x 300g packs (693g required)
- Cucumber 2 (459g required)
- Mixed leaves 290g
- Pak choi 160g
- Onion 3
- Peas 85g
- Courgette 1
- Red pepper 1
- Sweet potato 240g
- Tinned tomatoes 2 x 400g tins (765g required)
- Carrot 2
- Spring onion 6
- Watercress 45g
- Broccoli 200g
Dairy & Eggs
- Low-fat yogurt 95g
- Cottage cheese 190g
- Skyr 410g
Fruit
- berries 170g
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 2.75 tsp
- Mint 1.25 tsp
- Dill 2.25 tsp
- Garlic 9 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Mixed herbs 2 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Tikka paste 35g
- Sweet chilli sauce 21g
- Soy sauce 1.25 tbsp
- Lemon dressing 35g
- Beef stock 280ml
- Mustard dressing 21g
- Teriyaki sauce 40g
Extras
- Olives 1 x 300g jar (85g required)
- Cauliflower 675g
- Lemon juice, optional to taste x3
- Lime juice, optional to taste
- Sesame seeds 1 tsp
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
- Large fresh meat and mince packs that portion well for batch cooking.
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this high protein low calorie 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 130g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein low calorie 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 1,500 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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