Aldi Vegetarian Desk Lunch Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK high protein low calorie meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyLow (10–20 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Vegetarian 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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 121g protein
  • Breakfast: Chia Seed Pudding with Mango (374 kcal, 12g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (533 kcal, 32g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (613 kcal, 45g protein)
  • Snack: Pea Protein Green Smoothie (280 kcal, 32g protein)

Tuesday

1800 kcal - 93g protein
  • Breakfast: Chia Seed Pudding with Mango (403 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (605 kcal, 40g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (547 kcal, 20g protein)
  • Snack: Rice Cakes with Cottage Cheese (245 kcal, 20g protein)

Wednesday

1800 kcal - 77g protein
  • Breakfast: Chia Seed Pudding with Mango (352 kcal, 11g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (315 kcal, 18g protein)

Thursday

1800 kcal - 77g protein
  • Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (539 kcal, 24g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (604 kcal, 34g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Friday

1800 kcal - 105g protein
  • Breakfast: Chia Seed Pudding with Mango (400 kcal, 13g protein)
  • Lunch: Black Bean Burrito Bowl (629 kcal, 29g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (557 kcal, 34g protein)
  • Snack: Skyr High-Protein Yogurt (214 kcal, 29g protein)

Saturday

1800 kcal - 116g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (444 kcal, 32g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (530 kcal, 30g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (542 kcal, 27g protein)
  • Snack: Mini Protein Overnight Oats (284 kcal, 27g protein)

Sunday

1800 kcal - 94g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (502 kcal, 36g protein)
  • Lunch: Cannellini Bean and Tomato Soup (447 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (656 kcal, 25g protein)
  • Snack: Tzatziki with Vegetable Dippers (195 kcal, 11g protein)

Weekly shopping list

Protein

  • Firm tofu 240g
  • Quorn mince 270g
  • Silken tofu 215g
  • Red lentils 145g
  • Tinned chickpeas 250g
  • Green lentils 130g dry
  • Black beans tinned 290g
  • Eggs 3
  • Eggs 2 soft-boiled
  • Green lentils tinned 245g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal roll 1
  • Rice cakes 4
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Rye bread 2 slices
  • Rolled oats 50g

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Pea protein powder 40g
  • Spinach 40g
  • Edamame beans 145g
  • Courgette 1
  • Red pepper 1
  • Sweet potato 310g
  • Baby spinach 80g
  • Broccoli 260g
  • Spring onion 3
  • Sweetcorn 85g
  • Black pepper pinch
  • Avocado half
  • Cherry tomatoes 7
  • Mushrooms 245g
  • Carrot 2
  • Sweet potato mash 310g
  • Frozen peas 140g
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Coconut milk 270ml
  • Oat milk 330ml
  • Butternut squash 575g
  • Cottage cheese 145g
  • Halloumi 125g
  • Skyr 215g
  • Butter 6g
  • Semi-skimmed milk 125ml
  • Low-fat Greek yogurt 140g

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Banana 3/4
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Vegetable stock 1000ml
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Reduced-fat cheddar 50g
  • Teriyaki sauce 55g
  • Walnuts 35g
  • Dried blueberries 25g
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 290g
  • Turmeric 0.5 tsp
  • Tahini dressing 25g
  • Banana half
  • Cannellini beans tinned 280g
  • Basil
  • Parmesan 30g
  • Garlic clove 3/4
  • Dill 1.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal121g protein
Breakfast374 kcal · 12g protein · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 374 kcal, 12g protein.

Recipe
  1. Add Chia seeds 40g, Coconut milk 270ml, Mango chunks 135g, Vanilla extract drop to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch533 kcal · 32g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 533 kcal, 32g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 240g, Brown rice 105g dry, Roasted mixed veg 200g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner613 kcal · 45g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 613 kcal, 45g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 270g, Wholemeal pasta 120g dry, Tinned tomatoes 525g, Onion 1, Garlic 4 cloves, Mixed herbs 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack280 kcal · 32g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 280 kcal, 32g protein.

Recipe
  1. Add Pea protein powder 40g, Oat milk 330ml, Spinach 40g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Aldi.

Protein

  • Firm tofu 240g
  • Quorn mince 270g
  • Silken tofu 215g
  • Red lentils 145g
  • Tinned chickpeas 250g
  • Green lentils 130g dry
  • Black beans tinned 290g
  • Eggs 3
  • Eggs 2 soft-boiled
  • Green lentils tinned 245g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal roll 1
  • Rice cakes 4
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Rye bread 2 slices
  • Rolled oats 50g

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Pea protein powder 40g
  • Spinach 40g
  • Edamame beans 145g
  • Courgette 1
  • Red pepper 1
  • Sweet potato 310g
  • Baby spinach 80g
  • Broccoli 260g
  • Spring onion 3
  • Sweetcorn 85g
  • Black pepper pinch
  • Avocado half
  • Cherry tomatoes 7
  • Mushrooms 245g
  • Carrot 2
  • Sweet potato mash 310g
  • Frozen peas 140g
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Coconut milk 270ml
  • Oat milk 330ml
  • Butternut squash 575g
  • Cottage cheese 145g
  • Halloumi 125g
  • Skyr 215g
  • Butter 6g
  • Semi-skimmed milk 125ml
  • Low-fat Greek yogurt 140g

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Banana 3/4
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Vegetable stock 1000ml
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Reduced-fat cheddar 50g
  • Teriyaki sauce 55g
  • Walnuts 35g
  • Dried blueberries 25g
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 290g
  • Turmeric 0.5 tsp
  • Tahini dressing 25g
  • Banana half
  • Cannellini beans tinned 280g
  • Basil
  • Parmesan 30g
  • Garlic clove 3/4
  • Dill 1.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.

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