Aldi High-Variety 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
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 310 kcal, 18g protein.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 360 kcal, 24g protein.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 420 kcal, 16g protein.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 2
- Tinned chickpeas 200g
- Firm tofu 200g
- Green lentils 100g
- Silken tofu 150g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Soba noodles 80g dry
- Low-sugar granola 30g
- Oat biscuits 4
Vegetables
- Black pepper pinch
- Courgette 1
- Red pepper 1
- Onion half
- Sweet potato 250g
- Spinach 100g
- Celery sticks 4
- Baby spinach 100g
- Broccoli 200g
- Spring onion 2
- Edamame beans 100g
- Cucumber half
- Mushrooms 200g
- Carrot 2
- Frozen peas 100g
Dairy & Eggs
- Butter 5g
- Peanut butter 2 tbsp
- Low-fat Greek yogurt 150g
- Skyr 200g
- Ricotta 100g
- Halloumi 100g
Extras & Condiments
- Olive oil 1 tsp
- Mixed leaves 60g
- Cumin 1 tsp
- Paprika 1 tsp
- Curry powder 2 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Reduced-sugar baked beans 200g
- Honey 1 tsp
- Vegetable stock 500ml
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Parmesan 20g
- Garlic 2 cloves
- Walnuts 20g
- Banana 1
- Miso paste 1 tbsp
- Almonds 25g
- Dried cranberries 20g
- Balsamic glaze 1 tsp
- Chilli powder 1 tsp
- Apple 1
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.
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.