Aldi Vegetarian Lean High Protein Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian high protein low calorie meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 460 kcal, 26g protein.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 190 kcal, 16g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 2
- Firm tofu 200g
- Beef tomato 1
- Green lentils tinned 200g
- Tinned chickpeas 200g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 90g dry
- Rolled oats 50g
- Soba noodles 80g dry
Vegetables
- Broccoli 200g
- Spring onion 2
- Tomato 1
- Cucumber 4 slices
- Courgette 1
- Red pepper 1
- Onion half
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 100g
- Edamame beans 100g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Peanut butter 30g
- Ricotta 100g
- Oat milk 300ml
Extras & Condiments
- Blueberries 50g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Reduced-sugar baked beans 200g
- Frozen mixed berries 80g
- Olive oil 1 tsp
- Vegetable stock 200ml
- Sea salt pinch
- Curry powder 2 tsp
- Parmesan 20g
- Garlic 2 cloves
- Honey 1 tbsp
- Chia seeds 1 tsp
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Banana 1
- Cumin 1 tsp
- Chilli powder 1 tsp
- Smoked paprika 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
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.
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.