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 Desk Lunch Weekly 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 154g 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
1,796 kcal154g protein184g carbs49g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1788 kcal per person142g protein · 153g carbs per person
Breakfast315 kcal · 24g protein · 38g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 315 kcal, 24g protein, 38g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch588 kcal · 49g protein · 54g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 588 kcal, 49g protein, 54g carbs.
Recipe
Ingredients
- 150g chicken breast
- 80g wholemeal pasta (dry weight)
- 1 tbsp plus 2 tsp green pesto
- 8 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.
Dinner763 kcal · 48g protein · 59g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 763 kcal, 48g protein, 59g carbs.
Recipe
Ingredients
- 175g salmon fillet
- 80g wholemeal pasta (dry weight)
- 3 generous handfuls baby spinach (about 90g)
- lemon juice, to taste
- 2 garlic cloves
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. 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 salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack122 kcal · 21g protein · 2g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 122 kcal, 21g protein, 2g carbs.
Recipe
Ingredients
- 100g king prawns
- 1 tbsp light mayo
- lemon juice, to taste
- 4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
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.
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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 1,800 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Aldi Desk Lunch Weekly 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
1788 kcal - 142g protein, 153g carbs, 67g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (315 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (588 kcal, 49g protein, 54g carbs, 17g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (763 kcal, 48g protein, 59g carbs, 37g fat, 9g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (122 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Tuesday
1799 kcal - 179g protein, 204g carbs, 33g fat, 44g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (346 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Chickpea and Tuna Salad (395 kcal, 50g protein, 36g carbs, 6g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (776 kcal, 77g protein, 93g carbs, 12g fat, 24g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Wednesday
1799 kcal - 163g protein, 185g carbs, 45g fat, 23g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (354 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (648 kcal, 53g protein, 60g carbs, 19g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (628 kcal, 64g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (169 kcal, 19g protein, 9g carbs, 7g fat, 1g fibre per person)
Thursday
1798 kcal - 170g protein, 159g carbs, 52g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (354 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Chickpea and Tuna Salad (411 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (867 kcal, 76g protein, 78g carbs, 26g fat, 13g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Friday
1800 kcal - 157g protein, 201g carbs, 40g fat, 21g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (346 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Chicken and Orzo Soup (531 kcal, 48g protein, 72g carbs, 5g fat, 8g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (743 kcal, 63g protein, 79g carbs, 19g fat, 5g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (180 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
Saturday
1799 kcal - 129g protein, 175g carbs, 62g fat, 36g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (472 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (755 kcal, 59g protein, 75g carbs, 23g fat, 18g fibre per person)
- Snack: Sardines on Rye Crackers (240 kcal, 18g protein, 24g carbs, 7g fat, 5g fibre per person)
Sunday
1788 kcal - 139g protein, 211g carbs, 47g fat, 26g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Chicken and Orzo Soup (459 kcal, 42g protein, 61g carbs, 5g fat, 6g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (643 kcal, 48g protein, 63g carbs, 26g fat, 6g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (195 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Weekly shopping list
Protein
- Chicken breast 825g
- Salmon fillet 330g
- King prawns 310g
- Tinned tuna in spring water 300g
- Tinned chickpeas 310g
- Chicken thighs 220g
- Green lentils 100g
- Pea protein powder 30g
- Eggs 10
- Smoked salmon 80g
- Red lentils 85g
- Tinned sardines in spring water 75g
- Turkey breast slices 70g
Carbs & Grains
- Wholemeal bread 10 slices
- Wholemeal pasta 340g
- White potatoes 260g
- Orzo pasta 120g
- Brown rice 90g
- Wholemeal flour 140g
- Soba noodles 80g
Vegetables
- Cherry tomatoes 3 x 300g packs (778g required)
- Baby spinach 95g
- Romaine lettuce 40g
- Cucumber 3 (750g required)
- Red onion 1
- Tinned tomatoes 2 x 400g tins (724g required)
- Onion 5
- Spinach 130g
- Broccoli 210g
- Carrot 2
- Celery 4 stalks
- peas 80g
- Courgette 1
- Red pepper 1
- Mixed leaves 50g
- Pak choi 140g
Dairy & Eggs
- Cottage cheese 900g
- Parmesan 19g
- Oat milk 1 x 1L carton (246ml required)
- Semi-skimmed milk 1 x 1L carton (409ml required)
- Reduced-fat crème fraîche 85g
- Low-fat yogurt 170g
Fruit
- Banana 1
- Blueberries 85g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 10 cloves
- Paprika 2 tsp
- Parsley, optional to taste x3
- Cinnamon 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Green pesto 50g
- Olive oil 1.25 tbsp
- Light mayo 14g
- Lemon dressing 30g
- Chicken stock 1.15L
- Soy sauce 3 tbsp
- Sesame oil 1 tsp
- Miso paste 2.75 tsp
- Mustard 1 tsp
Extras
- Lemon juice, optional to taste x2
- Smoked haddock fillet 190g
- Reduced-fat cheddar 65g
- Lean lamb shoulder 170g
- Rye 7 crackers
- 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 154g 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 Low (10–20 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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