What this plan is for
An Aldi high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 123g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — 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 Vegetarian
Weekly cost£20–30 estimate
Daily average across the 7 days
1,802 kcal123g protein223g carbs49g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person119g protein · 254g carbs per person
Breakfast248 kcal · 24g protein · 28g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 248 kcal, 24g protein, 28g carbs.
Recipe
Ingredients
- 225g low-fat Greek yogurt
- 125g frozen mixed berries
- 1¼ tsp honey
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 and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch744 kcal · 41g protein · 129g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 744 kcal, 41g protein, 129g carbs.
Recipe
Ingredients
- 125g red lentils
- 1 carrot
- 1¼ onions
- 2 celery stalks
- 1 wholemeal roll
- 600ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onions and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onions and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner570 kcal · 37g protein · 67g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 570 kcal, 37g protein, 67g carbs.
Recipe
Ingredients
- 2 eggs
- 225g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack238 kcal · 17g protein · 30g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 238 kcal, 17g protein, 30g carbs.
Recipe
Ingredients
- 4 rice cakes
- 125g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
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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.
- 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi High Protein Vegetarian 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
1800 kcal - 119g protein, 254g carbs, 31g fat, 42g fibre- Breakfast: Greek Yogurt with Mixed Berries (248 kcal, 24g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (744 kcal, 41g protein, 129g carbs, 4g fat, 23g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (570 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (238 kcal, 17g protein, 30g carbs, 6g fat, 1g fibre per person)
Tuesday
1798 kcal - 134g protein, 226g carbs, 45g fat, 39g fibre- Breakfast: Greek Yogurt with Mixed Berries (270 kcal, 27g protein, 31g carbs, 6g fat, 3g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (442 kcal, 25g protein, 83g carbs, 3g fat, 26g fibre per person)
- Dinner: Tofu Pad Thai (965 kcal, 61g protein, 104g carbs, 36g fat, 10g fibre per person)
- Snack: Skyr High-Protein Yogurt (121 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
Wednesday
1802 kcal - 130g protein, 203g carbs, 51g fat, 36g fibre- Breakfast: Greek Yogurt with Mixed Berries (252 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (630 kcal, 39g protein, 105g carbs, 4g fat, 22g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (733 kcal, 48g protein, 49g carbs, 38g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (187 kcal, 18g protein, 21g carbs, 4g fat, 2g fibre per person)
Thursday
1802 kcal - 124g protein, 193g carbs, 62g fat, 24g fibre- Breakfast: Greek Yogurt with Mixed Berries (240 kcal, 24g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (863 kcal, 52g protein, 110g carbs, 25g fat, 12g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (234 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
Friday
1801 kcal - 129g protein, 246g carbs, 38g fat, 52g fibre- Breakfast: Greek Yogurt with Mixed Berries (232 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (622 kcal, 32g protein, 87g carbs, 16g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (746 kcal, 56g protein, 118g carbs, 8g fat, 30g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (201 kcal, 18g protein, 15g carbs, 9g fat, 9g fibre per person)
Saturday
1809 kcal - 107g protein, 271g carbs, 39g fat, 55g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (167 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Sunday
1799 kcal - 116g protein, 166g carbs, 75g fat, 23g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (365 kcal, 23g protein, 34g carbs, 15g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (375 kcal, 22g protein, 32g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (849 kcal, 43g protein, 86g carbs, 37g fat, 12g fibre per person)
- Snack: Chocolate Protein Shake (210 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Red lentils 120g
- Eggs 16
- Firm tofu 650g
- Green lentils 340g
- Silken tofu 170g
- Quorn mince 230g
- Tinned chickpeas 85g
- Whey protein powder 25g
Carbs & Grains
- Wholemeal 3 rolls
- Wholemeal bread 8 slices
- Rice 7 cakes
- Rice noodles 110g
- Brown rice 260g
- Wholemeal pasta 100g
- Soba noodles 85g
Vegetables
- Carrot 4
- Onion 7
- Celery 3 stalks
- Tinned tomatoes 3 x 400g tins (955g required)
- Spring onion 6
- Courgette 3
- Red pepper 4
- Spinach 75g
- Cherry tomatoes 1 x 300g pack (162g required)
- Mixed leaves 70g
- Broccoli 230g
- Edamame beans 390g
- Baby spinach 95g
- Mushrooms 410g
- Cucumber 1 (150g required)
- Sweet potato mash 270g
- Watercress 25g
- mixed veg 170g
Dairy & Eggs
- Low-fat Greek yogurt 1.55kg
- Cottage cheese 240g
- Skyr 200g
- Reduced-fat feta 75g
- Tinned coconut milk light 1 x 400ml tin (163ml required)
- Semi-skimmed milk 1 x 1L carton (245ml required)
Fruit
- mixed berries 600g
- berries 140g
Herbs & Spices
- Garlic 7 cloves
- Basil, optional to taste
- Cumin 1.25 tsp
- Mixed herbs 2.5 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Honey 2.75 tbsp
- Vegetable stock 4 cubes (makes 2L; 1655ml required)
- Tamari 2.75 tbsp
- Olive oil 1.5 tbsp
- Teriyaki sauce 50g
- Miso paste 1.25 tbsp
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Light mayo 16g
- Mustard 1 tsp
- Curry paste 25g
Tins & Jars
- Reduced-sugar baked beans 240g
- Cannellini beans 260g
Extras
- Beansprouts 130g
- Lime juice, optional to taste
- Peanuts 30g
- Sesame seeds 2.25 tsp
- Sea salt, optional to taste
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
- 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein vegetarian 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 123g of protein per day across the week, based on the meals actually selected — in line with 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 vegetarian plan?
Plenty of high protein vegetarian 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 vegetarian 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
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