What this plan is for
An Aldi high protein vegetarian plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Wholegrain Weekly High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 142g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
2,001 kcal142g protein207g carbs68g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person137g protein · 230g carbs per person
Breakfast409 kcal · 35g protein · 14g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 409 kcal, 35g protein, 14g carbs.
Recipe
Ingredients
- 225g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch533 kcal · 27g protein · 83g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 533 kcal, 27g protein, 83g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner556 kcal · 36g protein · 65g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 556 kcal, 36g protein, 65g 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.
Snack170 kcal · 17g protein · 19g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 170 kcal, 17g protein, 19g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 70g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Snack333 kcal · 22g protein · 49g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 333 kcal, 22g protein, 49g carbs.
Recipe
Ingredients
- 40g rolled oats
- 100g skyr
- 100ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 2,000 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Wholegrain Weekly High Protein Vegetarian Plan — 2,000 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
2001 kcal - 137g protein, 230g carbs, 62g fat, 40g fibre- Breakfast: Tofu Scramble with Peppers (409 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (533 kcal, 27g protein, 83g carbs, 13g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (556 kcal, 36g protein, 65g carbs, 16g fat, 14g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (170 kcal, 17g protein, 19g carbs, 4g fat, 2g fibre per person)
- Snack: Mini Protein Overnight Oats (333 kcal, 22g protein, 49g carbs, 5g fat, 6g fibre per person)
Tuesday
1999 kcal - 131g protein, 216g carbs, 70g fat, 50g fibre- Breakfast: Tofu Scramble with Peppers (358 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (720 kcal, 39g protein, 76g carbs, 29g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (172 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Wednesday
2001 kcal - 141g protein, 222g carbs, 61g fat, 39g fibre- Breakfast: Tofu Scramble with Peppers (371 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (513 kcal, 32g protein, 85g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (740 kcal, 47g protein, 79g carbs, 27g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (250 kcal, 18g protein, 30g carbs, 6g fat, 3g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (127 kcal, 12g protein, 15g carbs, 3g fat, 5g fibre per person)
Thursday
2018 kcal - 152g protein, 155g carbs, 87g fat, 22g fibre- Breakfast: Tofu Scramble with Peppers (365 kcal, 32g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (577 kcal, 42g protein, 70g carbs, 17g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (273 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (199 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
2003 kcal - 153g protein, 218g carbs, 59g fat, 43g fibre- Breakfast: Tofu Scramble with Peppers (402 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Saturday
1986 kcal - 134g protein, 184g carbs, 79g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (314 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (999 kcal, 50g protein, 101g carbs, 44g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (159 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (138 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Sunday
1998 kcal - 149g protein, 222g carbs, 57g fat, 34g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (321 kcal, 27g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (477 kcal, 36g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (743 kcal, 45g protein, 94g carbs, 21g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (178 kcal, 16g protein, 13g carbs, 8g fat, 8g fibre per person)
- Snack: Light Mozzarella and Tomato (279 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.95kg
- Eggs 13
- Green lentils 290g
- Beef tomato 2
- Silken tofu 160g
- Quorn mince 220g
- Tinned chickpeas 100g
Carbs & Grains
- Soba noodles 90g
- Wholemeal bread 3 slices
- Rolled oats 45g
- Brown rice 330g
- Rice noodles 80g
- Low-sugar granola 110g
- Wholewheat noodles 80g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Rice 3 cakes
- Wholemeal pasta 100g
Vegetables
- Mixed peppers 525g
- Edamame beans 525g
- Cucumber 2 (375g required)
- Red pepper 4
- mixed veg 340g
- Mushrooms 190g
- Onion 4
- Carrot 3
- Sweet potato mash 240g
- Courgette 3
- Spring onion 5
- Celery 2 sticks
- Broccoli 300g
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (264g required)
- Tinned tomatoes 2 x 400g tins (425g required)
- Mixed leaves 60g
Dairy & Eggs
- Low-fat Greek yogurt 575g
- Skyr 675g
- Semi-skimmed milk 1 x 1L carton (108ml required)
- Reduced-fat feta 60g
- Light mozzarella 200g
- Cottage cheese 440g
- Tinned coconut milk light 1 x 400ml tin (192ml required)
Fruit
- berries 220g
- Banana 1
- mixed berries 80g
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 1.25 tbsp
- Ginger 2.25 tsp
- Garlic 6 cloves
- Dill 1 tsp
- Mixed herbs 1 tbsp
- Basil, optional to taste x2
Condiments & Oils
- Olive oil 2.5 tbsp
- Soy sauce 4.25 tbsp
- Sesame oil 1.25 tsp
- Honey 2.25 tsp
- Tahini 19g
- Vegetable stock 2 cubes (makes 1L; 680ml required)
- Tamari 2 tbsp
- Miso paste 1.25 tbsp
- Curry paste 30g
- Teriyaki sauce 40g
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Sea salt, optional to taste x2
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 20g
- Balsamic glaze 2 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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 £30–40 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 142g of protein per day across the week, based on the meals actually selected — well above 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 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 2,000 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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