Aldi Wholegrain Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian 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 difficultyStandard (20–30 min/day)
Best forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Wholegrain Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 107g protein
  • Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
  • Lunch: Miso Tofu and Edamame Bowl (564 kcal, 38g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (699 kcal, 35g protein)
  • Snack: Almond Butter with Celery Sticks (215 kcal, 7g protein)

Tuesday

1800 kcal - 130g protein
  • Breakfast: Greek Yogurt with Mixed Berries (318 kcal, 26g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (635 kcal, 29g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (582 kcal, 29g protein)
  • Snack: Chocolate Protein Shake (265 kcal, 46g protein)

Wednesday

1800 kcal - 114g protein
  • Breakfast: Greek Yogurt with Mixed Berries (332 kcal, 28g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (568 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (637 kcal, 39g protein)
  • Snack: Light Mozzarella and Tomato (263 kcal, 22g protein)

Thursday

1800 kcal - 130g protein
  • Breakfast: Greek Yogurt with Mixed Berries (337 kcal, 28g protein)
  • Lunch: Black Bean Burrito Bowl (619 kcal, 28g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (591 kcal, 51g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (253 kcal, 23g protein)

Friday

1800 kcal - 114g protein
  • Breakfast: Greek Yogurt with Mixed Berries (332 kcal, 28g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (595 kcal, 33g protein)
  • Dinner: Tofu Pad Thai (665 kcal, 36g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (208 kcal, 17g protein)

Saturday

1800 kcal - 97g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (499 kcal, 39g protein)
  • Lunch: Cannellini Bean and Tomato Soup (421 kcal, 21g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (565 kcal, 24g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (315 kcal, 13g protein)

Sunday

1800 kcal - 102g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (482 kcal, 38g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (520 kcal, 30g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (570 kcal, 25g protein)
  • Snack: Carrot Sticks with Hummus (228 kcal, 9g protein)

Weekly shopping list

Protein

  • Silken tofu 200g
  • Green lentils 140g dry
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Beef tomato 1
  • Black beans tinned 280g
  • Eggs 4
  • Eggs 3 soft-boiled
  • Red lentils 150g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal roll 1
  • Rice noodles 110g dry
  • Low-sugar granola 55g
  • Rolled oats 65g
  • Wholewheat noodles 100g dry

Vegetables

  • Edamame beans 135g
  • Baby spinach 200g
  • Celery sticks 5
  • Courgette 1
  • Red pepper 1
  • Tinned tomatoes 525g
  • Onion 1
  • Sweet potato 280g
  • Sweetcorn 85g
  • Spinach 85g
  • Cherry tomatoes 11
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 30g
  • Frozen edamame beans 210g
  • Broccoli 125g
  • Carrot 3

Dairy & Eggs

  • Low-fat Greek yogurt 270g
  • Ricotta 135g
  • Almond butter 1.25 tbsp
  • Halloumi 130g
  • Semi-skimmed milk 400ml
  • Tinned coconut milk light 280ml
  • Light mozzarella 140g
  • Skyr 260g
  • Peanut butter 40g

Extras & Condiments

  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Mixed leaves 80g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Whey protein powder 40g
  • Tahini 30g
  • Lemon juice
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Basil leaves
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Tahini dressing 30g
  • Beansprouts 140g
  • Tamari 2.75 tbsp
  • Sea salt pinch
  • Frozen berries 105g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Chia seeds 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Hummus 75g

Your 7-Day Meal Plan

Monday

1800 kcal107g protein
Breakfast322 kcal · 27g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 322 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 270g, Frozen mixed berries 135g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch564 kcal · 38g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 564 kcal, 38g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 200g, Edamame beans 135g, Brown rice 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  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.
Dinner699 kcal · 35g protein · 20 min

Spinach and Ricotta Wholemeal Pasta

Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 699 kcal, 35g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Ricotta 135g, Wholemeal pasta 120g dry, Baby spinach 200g, Garlic 3 cloves, Parmesan 20g, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack215 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 215 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 5.
  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.

Weekly Shopping List

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

Protein

  • Silken tofu 200g
  • Green lentils 140g dry
  • Firm tofu 280g
  • Tinned chickpeas 140g
  • Beef tomato 1
  • Black beans tinned 280g
  • Eggs 4
  • Eggs 3 soft-boiled
  • Red lentils 150g

Carbs & Grains

  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal roll 1
  • Rice noodles 110g dry
  • Low-sugar granola 55g
  • Rolled oats 65g
  • Wholewheat noodles 100g dry

Vegetables

  • Edamame beans 135g
  • Baby spinach 200g
  • Celery sticks 5
  • Courgette 1
  • Red pepper 1
  • Tinned tomatoes 525g
  • Onion 1
  • Sweet potato 280g
  • Sweetcorn 85g
  • Spinach 85g
  • Cherry tomatoes 11
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 30g
  • Frozen edamame beans 210g
  • Broccoli 125g
  • Carrot 3

Dairy & Eggs

  • Low-fat Greek yogurt 270g
  • Ricotta 135g
  • Almond butter 1.25 tbsp
  • Halloumi 130g
  • Semi-skimmed milk 400ml
  • Tinned coconut milk light 280ml
  • Light mozzarella 140g
  • Skyr 260g
  • Peanut butter 40g

Extras & Condiments

  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Mixed leaves 80g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Whey protein powder 40g
  • Tahini 30g
  • Lemon juice
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Basil leaves
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Tahini dressing 30g
  • Beansprouts 140g
  • Tamari 2.75 tbsp
  • Sea salt pinch
  • Frozen berries 105g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Chia seeds 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Hummus 75g

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 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?

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 vegetarian 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.

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