Aldi Protein-Focused High Protein Vegetarian Plan — 1,800 kcal
Free 7-day Vegetarian high protein vegetarian 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
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 390 kcal, 11g protein.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 360 kcal, 24g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 3
- Firm tofu 200g
- Tinned chickpeas 200g
- Green lentils 100g
- Quorn mince 200g
- Silken tofu 150g
- Beef tomato 1
Carbs & Grains
- Low-sugar granola 20g
- Rice noodles 80g dry
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholemeal pasta 90g dry
Vegetables
- Courgette 1
- Red pepper 1
- Onion half
- Spring onion 3
- Peanuts 20g
- Baby spinach 100g
- Edamame beans 100g
- Cucumber half
- Celery sticks 4
- Sweet potato 250g
- Spinach 100g
Dairy & Eggs
- Oat milk 100ml
- Coconut milk light 200ml
- Almond butter 1 tbsp
- Semi-skimmed milk 300ml
- Butternut squash 400g
- Light mozzarella 100g
- Halloumi 100g
- Low-fat Greek yogurt 150g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Olive oil 1 tsp
- Mixed leaves 60g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Dark chocolate 70% 30g
- Almonds 20g
- Curry powder 2 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Apple 1
- Walnuts 20g
- Vegetable stock 500ml
- Cumin 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Whey protein powder 30g
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Miso paste 1 tbsp
- Basil leaves
- Balsamic glaze 1 tsp
- Paprika 1 tsp
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 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, 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.