What this plan is for
An Aldi high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 149g 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
1,803 kcal149g protein199g carbs48g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person140g protein · 214g carbs per person
Breakfast546 kcal · 51g protein · 48g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 546 kcal, 51g protein, 48g carbs.
Recipe
Ingredients
- 25g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 95ml oat milk
- 100g low-fat Greek yogurt
- 60g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch480 kcal · 25g protein · 75g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 480 kcal, 25g protein, 75g carbs.
Recipe
Ingredients
- 80g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner583 kcal · 50g protein · 68g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 583 kcal, 50g protein, 68g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 4 mixed peppers
- 80g cooked brown rice
- ½ of a standard tin of tomatoes
- 1 onion
- 2 garlic cloves
Method
- Have the cooked brown rice ready, reheating gently if serving hot.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add mixed peppers, tomatoes, onion and garlic and cook until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Snack190 kcal · 14g protein · 23g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 190 kcal, 14g protein, 23g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
0 of 75 items tickedSaved on this device
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1799 kcal - 140g protein, 214g carbs, 45g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (546 kcal, 51g protein, 48g carbs, 17g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (480 kcal, 25g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (583 kcal, 50g protein, 68g carbs, 11g fat, 16g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (190 kcal, 14g protein, 23g carbs, 5g fat, 1g fibre per person)
Tuesday
1800 kcal - 136g protein, 156g carbs, 70g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (478 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (293 kcal, 34g protein, 15g carbs, 9g fat, 3g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (875 kcal, 44g protein, 88g carbs, 39g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (154 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
Wednesday
1823 kcal - 151g protein, 186g carbs, 57g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (394 kcal, 39g protein, 36g carbs, 12g fat, 2g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (654 kcal, 48g protein, 64g carbs, 26g fat, 6g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Thursday
1794 kcal - 155g protein, 207g carbs, 37g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (511 kcal, 44g protein, 63g carbs, 9g fat, 6g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (595 kcal, 49g protein, 74g carbs, 10g fat, 13g fibre per person)
- Snack: Pea Protein Green Smoothie (242 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Friday
1806 kcal - 157g protein, 168g carbs, 56g fat, 32g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (546 kcal, 51g protein, 48g carbs, 17g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (397 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (652 kcal, 59g protein, 68g carbs, 15g fat, 11g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (211 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Saturday
1798 kcal - 155g protein, 240g carbs, 29g fat, 50g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (647 kcal, 41g protein, 80g carbs, 19g fat, 11g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (212 kcal, 34g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (710 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
- Snack: Sliced Cooked Chicken Breast (229 kcal, 43g protein, 0g carbs, 5g fat, 0g fibre per person)
Sunday
1802 kcal - 147g protein, 225g carbs, 40g fat, 37g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (541 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (393 kcal, 44g protein, 50g carbs, 3g fat, 5g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (696 kcal, 53g protein, 96g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (172 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 17
- Turkey mince lean 525g
- Firm tofu 170g
- Tinned chickpeas 85g
- Chicken tikka 140g
- Salmon fillet 160g
- Chicken breast 460g
- Pea protein powder 24g
- Turkey breast slices 80g
- King prawns 180g
- Green lentils 240g
- Tinned tuna in spring water 140g
- Lean stewing beef 190g
Carbs & Grains
- Wholemeal flour 400g
- Soba noodles 160g
- Brown rice 210g
- Rice 3 cakes
- Wholemeal 1 tortilla
- Rolled oats 35g
- Wholemeal pasta 160g
- Baking potato 190g
Vegetables
- Edamame beans 370g
- Cucumber 1 (194g required)
- Red pepper 2
- Mixed peppers 575g
- Tinned tomatoes 3 x 400g tins (895g required)
- Onion 5
- Romaine lettuce 35g
- Spring onion 2
- Carrot 300g
- mixed veg 170g
- Lettuce 35g
- Pak choi 140g
- Broccoli 170g
- Spinach 24g
- Courgette 1
- Mixed leaves 160g
- Mushrooms 430g
- Red onion 1
- Sweet potato mash 300g
- Sweet potato 240g
Dairy & Eggs
- Oat milk 1 x 1L carton (648ml required)
- Low-fat Greek yogurt 480g
- Cottage cheese 100g
- Tinned coconut milk light 1 x 400ml tin (169ml required)
- Mint yogurt sauce 30g
- Skyr 90g
- Semi-skimmed milk 1 x 1L carton (404ml required)
- Low-fat crème fraîche 50g
- Low-fat yogurt 210g
Fruit
- berries 270g
- Banana 1
- Blueberries 110g
- Mango 1
Herbs & Spices
- Ginger 1 tsp
- Garlic 11 cloves
- Mixed herbs 1 tsp
- Thyme 1 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
Condiments & Oils
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Hoisin sauce 17g
- Curry paste 25g
- Miso paste 2.75 tsp
- Olive oil 1.75 tsp
- Mustard 1 tsp
- Vegetable stock 1 cube (makes 500ml; 232ml required)
- Beef stock 290ml
Extras
- Sesame seeds 1.75 tsp
- Sea salt, optional to taste x2
- Rye 4 crackers
- Lime juice, optional to taste
- Sweetcorn 60g
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 149g 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 1,800 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 1,800 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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