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 Batch Cook 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 are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,800 kcal149g protein197g carbs45g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person163g protein · 186g carbs per person
Breakfast492 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 492 kcal, 46g protein, 44g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 85ml oat milk
- 90g low-fat Greek yogurt
- 50g 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.
Lunch554 kcal · 46g protein · 51g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 554 kcal, 46g protein, 51g carbs.
Recipe
Ingredients
- 150g chicken breast
- 70g wholemeal pasta (dry weight)
- 1 tbsp plus 1 tsp green pesto
- 7 cherry tomatoes
- 9g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
- Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner629 kcal · 57g protein · 79g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 629 kcal, 57g protein, 79g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 90g wholemeal pasta (dry weight)
- 90g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack126 kcal · 14g protein · 12g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 126 kcal, 14g protein, 12g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 70g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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 42 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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Chicken and Wholemeal Pasta with Pesto.
- Batch cook Tuna and Sweetcorn Pasta Bake and Turkey Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Low-Fat Greek Yogurt with Berries.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Aldi Batch Cook 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
1801 kcal - 163g protein, 186g carbs, 44g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (554 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (629 kcal, 57g protein, 79g carbs, 10g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (126 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Tuesday
1800 kcal - 156g protein, 185g carbs, 44g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (553 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (633 kcal, 52g protein, 79g carbs, 10g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (125 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
Wednesday
1801 kcal - 163g protein, 186g carbs, 44g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (554 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (629 kcal, 57g protein, 79g carbs, 10g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (126 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Thursday
1800 kcal - 156g protein, 185g carbs, 44g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (553 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (633 kcal, 52g protein, 79g carbs, 10g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (125 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
Friday
1801 kcal - 163g protein, 186g carbs, 44g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (554 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (629 kcal, 57g protein, 79g carbs, 10g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (126 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Saturday
1802 kcal - 116g protein, 214g carbs, 55g fat, 26g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (472 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (413 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (777 kcal, 49g protein, 85g carbs, 26g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (140 kcal, 16g protein, 8g carbs, 5g fat, 1g fibre per person)
Sunday
1797 kcal - 129g protein, 236g carbs, 42g fat, 33g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (553 kcal, 35g protein, 68g carbs, 16g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (489 kcal, 25g protein, 76g carbs, 12g fat, 12g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (448 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
- Snack: Mini Protein Overnight Oats (307 kcal, 20g protein, 45g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 14
- Chicken breast 875g
- Tinned tuna in spring water 390g
- Turkey mince lean 350g
- Tinned tuna 150g
Carbs & Grains
- Wholemeal flour 370g
- Wholemeal pasta 775g
- Soba noodles 150g
- Brown rice 75g
- Rolled oats 40g
Vegetables
- Cherry tomatoes 2 x 300g packs (595g required)
- Tinned tomatoes 4 x 400g tins (1387g required)
- Onion 3
- Edamame beans 190g
- Cucumber 2 (450g required)
- Red pepper 2
- Sweet potato 200g
- Spring onion 2
- Mixed leaves 60g
Dairy & Eggs
- Oat milk 1 x 1L carton (435ml required)
- Low-fat Greek yogurt 1.1kg
- Parmesan 45g
- Semi-skimmed milk 1 x 1L carton (369ml required)
- Low-fat yogurt 190g
- Coconut milk light 1 x 400ml tin (166ml required)
- Cottage cheese 130g
- Skyr 100g
Fruit
- berries 260g
- mixed berries 350g
- Blueberries 90g
- Banana 1
Herbs & Spices
- Garlic 8 cloves
- Mixed herbs 1.75 tsp
- Ginger 2 tsp
Condiments & Oils
- Green pesto 110g
- Soy sauce 2 tbsp
- Sesame oil 2 tsp
- Curry paste 25g
- Lemon dressing 15g
Extras
- Sweetcorn 270g
- Reduced-fat cheddar 80g
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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