Aldi Vegetarian Low-Fuss 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 difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Low-Fuss 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 - 90g protein
  • Breakfast: Oat Porridge with Berries (427 kcal, 15g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (573 kcal, 32g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (573 kcal, 24g protein)
  • Snack: Rice Cakes with Cottage Cheese (227 kcal, 19g protein)

Tuesday

1800 kcal - 100g protein
  • Breakfast: Oat Porridge with Berries (427 kcal, 15g protein)
  • Lunch: Cannellini Bean and Tomato Soup (427 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (613 kcal, 45g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (333 kcal, 19g protein)

Wednesday

1800 kcal - 73g protein
  • Breakfast: Oat Porridge with Berries (433 kcal, 15g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (555 kcal, 32g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (514 kcal, 19g protein)
  • Snack: Walnuts and Dried Blueberries (298 kcal, 7g protein)

Thursday

1800 kcal - 107g protein
  • Breakfast: Oat Porridge with Berries (453 kcal, 16g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (539 kcal, 40g protein)
  • Dinner: Chickpea and Sweet Potato Stew (595 kcal, 23g protein)
  • Snack: Skyr High-Protein Yogurt (213 kcal, 28g protein)

Friday

1800 kcal - 94g protein
  • Breakfast: Oat Porridge with Berries (414 kcal, 14g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (492 kcal, 18g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (596 kcal, 34g protein)
  • Snack: Mini Protein Overnight Oats (298 kcal, 28g protein)

Saturday

1800 kcal - 106g protein
  • Breakfast: Tofu Scramble with Peppers (428 kcal, 32g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (590 kcal, 27g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (575 kcal, 35g protein)
  • Snack: Tzatziki with Vegetable Dippers (207 kcal, 12g protein)

Sunday

1800 kcal - 122g protein
  • Breakfast: Tofu Scramble with Peppers (387 kcal, 29g protein)
  • Lunch: Green Lentil and Halloumi Bowl (653 kcal, 40g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (587 kcal, 29g protein)
  • Snack: Cottage Cheese with Cucumber (173 kcal, 24g protein)

Weekly shopping list

Protein

  • Eggs 3 soft-boiled
  • Tinned chickpeas 525g
  • Quorn mince 270g
  • Firm tofu 245g
  • Red lentils 135g
  • Eggs 3
  • Green lentils 135g cooked
  • Green lentils tinned 270g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Rice cakes 4
  • Wholemeal pasta 120g dry
  • Oatcakes 5
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Baby spinach 200g
  • Tinned tomatoes 270g
  • Onion 1
  • Broccoli 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 350g
  • Spinach 140g
  • Spring onion 3
  • Mixed peppers 150g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 80g
  • Mushrooms 270g
  • Sweet potato mash 330g
  • Cucumber 3/4

Dairy & Eggs

  • Oat milk 400ml
  • Coconut milk light 270ml
  • Cottage cheese 135g
  • Butternut squash 550g
  • Skyr 215g
  • Semi-skimmed milk 130ml
  • Low-fat Greek yogurt 150g
  • Halloumi 105g

Extras & Condiments

  • Frozen mixed berries 105g
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Curry paste 40g
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Reduced-fat cheddar 55g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Hummus 105g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana 3/4
  • Turmeric 0.75 tsp
  • Olive oil 1.5 tsp
  • Reduced-sugar baked beans 300g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g

Your 7-Day Meal Plan

Monday

1800 kcal90g protein
Breakfast427 kcal · 15g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 427 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 400ml, Frozen mixed berries 105g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch573 kcal · 32g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 573 kcal, 32g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 105g dry, Avocado 3/4, Mixed leaves 80g, Cherry tomatoes 8, Tahini dressing 25g.
  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.
Dinner573 kcal · 24g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 573 kcal, 24g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 525g, Baby spinach 200g, Coconut milk light 270ml, Tinned tomatoes 270g, Onion 1, Curry paste 40g, Brown rice 105g dry.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack227 kcal · 19g protein · 3 min

Rice Cakes with Cottage Cheese

Made with rice cakes, cottage cheese. Ready in 3 min — 227 kcal, 19g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Rice cakes 4, Cottage cheese 135g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Eggs 3 soft-boiled
  • Tinned chickpeas 525g
  • Quorn mince 270g
  • Firm tofu 245g
  • Red lentils 135g
  • Eggs 3
  • Green lentils 135g cooked
  • Green lentils tinned 270g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 105g dry
  • Rice cakes 4
  • Wholemeal pasta 120g dry
  • Oatcakes 5
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Baby spinach 200g
  • Tinned tomatoes 270g
  • Onion 1
  • Broccoli 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 350g
  • Spinach 140g
  • Spring onion 3
  • Mixed peppers 150g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 80g
  • Mushrooms 270g
  • Sweet potato mash 330g
  • Cucumber 3/4

Dairy & Eggs

  • Oat milk 400ml
  • Coconut milk light 270ml
  • Cottage cheese 135g
  • Butternut squash 550g
  • Skyr 215g
  • Semi-skimmed milk 130ml
  • Low-fat Greek yogurt 150g
  • Halloumi 105g

Extras & Condiments

  • Frozen mixed berries 105g
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Curry paste 40g
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Reduced-fat cheddar 55g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Hummus 105g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana 3/4
  • Turmeric 0.75 tsp
  • Olive oil 1.5 tsp
  • Reduced-sugar baked beans 300g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g

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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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.

Related Meal Plans

Tesco High Protein Low Calorie Plan — 1,500 kcalTesco High Protein Low Calorie Plan — 1,800 kcalAldi Weight Loss Meal Plan — 1,500 kcalAldi Vegetarian Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.