Monday
1500 kcal - 79g protein- Breakfast: Baked Beans on Wholemeal Toast (430 kcal, 20g protein)
- Lunch: Miso Tofu and Edamame Bowl (517 kcal, 34g protein)
- Dinner: Red Lentil Dahl with Brown Rice (553 kcal, 25g protein)
Aldi Vegan Higher-Protein Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable vegan UK high protein low calorie meal plan for Aldi: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietVegan
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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 Vegan Higher-Protein Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 67g protein- Breakfast: Baked Beans on Wholemeal Toast (449 kcal, 21g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (487 kcal, 18g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 28g protein)
Wednesday
1500 kcal - 71g protein- Breakfast: Baked Beans on Wholemeal Toast (427 kcal, 20g protein)
- Lunch: Black Bean Burrito Bowl (537 kcal, 24g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (536 kcal, 27g protein)
Thursday
1500 kcal - 75g protein- Breakfast: Baked Beans on Wholemeal Toast (449 kcal, 21g protein)
- Lunch: Lentil and Roasted Vegetable Soup (461 kcal, 21g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (590 kcal, 33g protein)
Friday
1500 kcal - 71g protein- Breakfast: Baked Beans on Wholemeal Toast (445 kcal, 20g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (521 kcal, 31g protein)
- Dinner: Chickpea and Sweet Potato Stew (534 kcal, 20g protein)
Saturday
1500 kcal - 69g protein- Breakfast: Chia Seed Pudding with Mango (353 kcal, 11g protein)
- Lunch: Chickpea and Spinach Curry with Rice (567 kcal, 23g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (580 kcal, 35g protein)
Sunday
1500 kcal - 58g protein- Breakfast: Chia Seed Pudding with Mango (396 kcal, 13g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (566 kcal, 25g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (538 kcal, 20g protein)
Weekly shopping list
Protein
- Silken tofu 185g
- Red lentils 150g
- Green lentils tinned 260g
- Black beans tinned 245g
- Green lentils 130g
- Firm tofu 260g
- Tinned chickpeas 250g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Wholemeal pitta 1
- Wholewheat noodles 100g dry
- Wholemeal roll 1
Vegetables
- Edamame beans 125g
- Tinned tomatoes 245g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Sweetcorn 75g
- Red pepper 1
- Courgette 1
- Broccoli 260g
- Spring onion 3
- Sweet potato 320g
- Baby spinach 125g
- Celery 3 stalks
Dairy & Eggs
- Coconut milk 250ml
- Tinned coconut milk light 250ml
- Butternut squash 575g
Extras & Condiments
- Reduced-sugar baked beans 245g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Hummus 105g
- Vegetable stock 260ml
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Paprika 1.25 tsp
- Chia seeds 40g
- Mango chunks 125g
- Vanilla extract drop
- Curry powder 2.5 tsp
- Mixed frozen veg 250g
- Curry paste 40g
Your 7-Day Meal Plan
Monday
1500 kcal79g protein
Breakfast430 kcal · 20g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 430 kcal, 20g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 245g, Wholemeal bread 2 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch517 kcal · 34g protein · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 517 kcal, 34g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Silken tofu 185g, Edamame beans 125g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner553 kcal · 25g protein · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 553 kcal, 25g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Red lentils 150g, Tinned tomatoes 245g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 100g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Silken tofu 185g
- Red lentils 150g
- Green lentils tinned 260g
- Black beans tinned 245g
- Green lentils 130g
- Firm tofu 260g
- Tinned chickpeas 250g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Wholemeal pitta 1
- Wholewheat noodles 100g dry
- Wholemeal roll 1
Vegetables
- Edamame beans 125g
- Tinned tomatoes 245g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Sweetcorn 75g
- Red pepper 1
- Courgette 1
- Broccoli 260g
- Spring onion 3
- Sweet potato 320g
- Baby spinach 125g
- Celery 3 stalks
Dairy & Eggs
- Coconut milk 250ml
- Tinned coconut milk light 250ml
- Butternut squash 575g
Extras & Condiments
- Reduced-sugar baked beans 245g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Hummus 105g
- Vegetable stock 260ml
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Paprika 1.25 tsp
- Chia seeds 40g
- Mango chunks 125g
- Vanilla extract drop
- Curry powder 2.5 tsp
- Mixed frozen veg 250g
- Curry paste 40g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 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 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.