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-Variety 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 deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
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 kcal124g protein210g carbs53g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person132g protein · 228g carbs per person
Breakfast347 kcal · 29g protein · 43g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 347 kcal, 29g protein, 43g carbs.
Recipe
Ingredients
- 200g 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.
Lunch496 kcal · 38g protein · 67g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 496 kcal, 38g protein, 67g carbs.
Recipe
Ingredients
- 200g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 9 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner804 kcal · 49g protein · 103g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 804 kcal, 49g protein, 103g carbs.
Recipe
Ingredients
- 200g firm tofu
- 100g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack153 kcal · 16g protein · 15g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 153 kcal, 16g protein, 15g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 90g frozen mixed berries
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.
- Eat straight away, or cover and chill for later the same day.
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Aldi High-Variety 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 - 132g protein, 228g carbs, 45g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (347 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (496 kcal, 38g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (804 kcal, 49g protein, 103g carbs, 23g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (153 kcal, 16g protein, 15g carbs, 4g fat, 2g fibre per person)
Tuesday
1800 kcal - 125g protein, 193g carbs, 58g fat, 27g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (330 kcal, 28g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (567 kcal, 29g protein, 79g carbs, 14g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (614 kcal, 41g protein, 40g carbs, 32g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (289 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Wednesday
1800 kcal - 122g protein, 174g carbs, 67g fat, 21g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (355 kcal, 30g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (438 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (820 kcal, 52g protein, 88g carbs, 30g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Thursday
1800 kcal - 134g protein, 243g carbs, 29g fat, 52g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (327 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (675 kcal, 50g protein, 107g carbs, 8g fat, 27g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Friday
1799 kcal - 106g protein, 216g carbs, 61g fat, 30g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (279 kcal, 23g protein, 35g carbs, 5g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (882 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (216 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Saturday
1811 kcal - 130g protein, 182g carbs, 59g fat, 32g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (399 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (684 kcal, 46g protein, 66g carbs, 23g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (553 kcal, 36g protein, 64g carbs, 15g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (175 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
1801 kcal - 116g protein, 236g carbs, 49g fat, 49g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (451 kcal, 30g protein, 51g carbs, 16g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (705 kcal, 36g protein, 138g carbs, 3g fat, 34g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (180 kcal, 18g protein, 20g carbs, 4g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 600g
- Silken tofu 160g
- Eggs 13
- Pea protein powder 30g
- Green lentils 440g
- Quorn mince 200g
- Beef tomato 1
- Tinned chickpeas 85g
Carbs & Grains
- Low-sugar granola 230g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Brown rice 250g
- Wholemeal bread 5 slices
- Rice noodles 90g
- Wholemeal pasta 90g
- Soba noodles 70g
Vegetables
- Courgette 4
- Red pepper 4
- Cherry tomatoes 1 x 300g pack (281g required)
- Broccoli 220g
- Spring onion 6
- Edamame beans 190g
- Spinach 95g
- Watercress 35g
- Onion 4
- Tinned tomatoes 1 x 400g tin (397g required)
- Cucumber 2 (364g required)
- mixed veg 170g
- Mixed leaves 70g
- Mushrooms 230g
- Carrot 3
- Sweet potato mash 290g
Dairy & Eggs
- Skyr 1.45kg
- Cottage cheese 380g
- Low-fat Greek yogurt 460g
- Reduced-fat feta 65g
- Oat milk 1 x 1L carton (253ml required)
- Light mozzarella 100g
- Tinned coconut milk light 1 x 400ml tin (170ml required)
- Halloumi 85g
Fruit
- berries 470g
- mixed berries 85g
- Banana 3
- Pomegranate seeds 35g
Herbs & Spices
- Mixed herbs 1.25 tbsp
- Cumin 1 tsp
- Garlic 3 cloves
- Basil, optional to taste
- Ginger 1 tsp
Condiments & Oils
- Teriyaki sauce 45g
- Miso paste 1 tbsp
- Soy sauce 2 tbsp
- Olive oil 2.25 tsp
- Light mayo 22g
- Mustard 1.25 tsp
- Tamari 2.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 727ml required)
- Sesame oil 1 tsp
- Curry paste 25g
- Honey 1.5 tbsp
- Lemon dressing 16g
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Sesame seeds 2.25 tsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 22g
- Balsamic glaze 1 tsp
- Walnuts 45g
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 a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- 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 rotation actively avoids repeating the same protein twice in one day.
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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