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 Protein-Focused High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 124g 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
1,804 kcal124g protein216g carbs49g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1810 kcal per person135g protein · 233g carbs per person
Breakfast351 kcal · 29g protein · 44g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 351 kcal, 29g protein, 44g carbs.
Recipe
Ingredients
- 225g skyr
- 40g low-sugar granola
- 90g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch436 kcal · 24g protein · 41g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 436 kcal, 24g protein, 41g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp plus 1 tsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner720 kcal · 54g protein · 114g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 720 kcal, 54g protein, 114g carbs.
Recipe
Ingredients
- 225g Quorn mince
- 100g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. 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 quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack303 kcal · 28g protein · 34g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 303 kcal, 28g protein, 34g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 275ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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.
0 of 71 items tickedSaved on this device
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.
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.
- 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 Protein-Focused 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
1810 kcal - 135g protein, 233g carbs, 39g fat, 46g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (436 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (303 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
Tuesday
1799 kcal - 122g protein, 171g carbs, 68g fat, 24g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (320 kcal, 27g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (735 kcal, 40g protein, 78g carbs, 29g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (140 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Wednesday
1799 kcal - 128g protein, 222g carbs, 41g fat, 34g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (395 kcal, 33g protein, 49g carbs, 7g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (673 kcal, 35g protein, 94g carbs, 17g fat, 11g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (618 kcal, 40g protein, 72g carbs, 17g fat, 16g fibre per person)
- Snack: Skyr High-Protein Yogurt (113 kcal, 20g protein, 7g carbs, 0g fat, 0g fibre per person)
Thursday
1803 kcal - 116g protein, 228g carbs, 52g fat, 27g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (335 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (502 kcal, 26g protein, 79g carbs, 13g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (763 kcal, 48g protein, 82g carbs, 28g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (203 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
1818 kcal - 116g protein, 215g carbs, 54g fat, 36g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (287 kcal, 24g protein, 36g carbs, 5g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (910 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (147 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Saturday
1800 kcal - 125g protein, 229g carbs, 44g fat, 49g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (541 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
- Snack: Mini Protein Overnight Oats (300 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Sunday
1800 kcal - 127g protein, 211g carbs, 46g fat, 31g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (467 kcal, 43g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (487 kcal, 27g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
- Snack: Light Mozzarella and Tomato (229 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Quorn mince 220g
- Pea protein powder 35g
- Firm tofu 725g
- Silken tofu 180g
- Green lentils 280g
- Tinned chickpeas 90g
- Whey protein powder 45g
- Red lentils 85g
- Beef tomato 1
Carbs & Grains
- Low-sugar granola 210g
- Wholemeal bread 5 slices
- Wholemeal pasta 100g
- Brown rice 320g
- Wholemeal 2 rolls
- Soba noodles 85g
- Rice noodles 85g
- Rice 3 cakes
- Wholemeal flour 90g
- Rolled oats 40g
Vegetables
- Watercress 35g
- Tinned tomatoes 2 x 400g tins (425g required)
- Onion 5
- Spinach 90g
- mixed veg 330g
- Cherry tomatoes 1 x 300g pack (132g required)
- Edamame beans 230g
- Cucumber 1 (300g required)
- Red pepper 3
- Spring onion 5
- Courgette 2
- Mixed leaves 60g
- Mushrooms 190g
- Carrot 3
- Sweet potato mash 240g
- Celery 2 stalks
- Broccoli 170g
Dairy & Eggs
- Skyr 1.35kg
- Oat milk 1 x 1L carton (442ml required)
- Reduced-fat feta 60g
- Low-fat Greek yogurt 330g
- Cottage cheese 240g
- Tinned coconut milk light 1 x 400ml tin (175ml required)
- Semi-skimmed milk 1 x 1L carton (95ml required)
- Light mozzarella 85g
Fruit
- berries 525g
- Banana 1
- mixed berries 80g
Herbs & Spices
- Garlic 4 cloves
- Mixed herbs 2 tsp
- Ginger 1 tsp
- Cumin 1 tsp
- Basil, optional to taste
Condiments & Oils
- Light mayo 21g
- Mustard 1.25 tsp
- Tahini 19g
- Olive oil 2 tsp
- Miso paste 1.25 tbsp
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Tamari 2.25 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1035ml required)
- Curry paste 30g
- Teriyaki sauce 35g
Tins & Jars
- Reduced-sugar baked beans 250g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 20g
- Balsamic glaze 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
- 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 124g 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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