Aldi Recovery 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
160g
Carbs
150g
Fats
55g
Fibre
30g

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 Recovery 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 - 85g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (471 kcal, 17g protein)
  • Lunch: Miso Tofu and Edamame Bowl (507 kcal, 34g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (544 kcal, 24g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (278 kcal, 10g protein)

Tuesday

1800 kcal - 72g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (456 kcal, 16g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (561 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (503 kcal, 21g protein)
  • Snack: Oat Biscuits with Peanut Butter (280 kcal, 9g protein)

Wednesday

1800 kcal - 88g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (471 kcal, 17g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (495 kcal, 22g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 41g protein)
  • Snack: Almonds and Dried Cranberries (278 kcal, 8g protein)

Thursday

1800 kcal - 69g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (491 kcal, 18g protein)
  • Lunch: Black Bean Burrito Bowl (554 kcal, 25g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (478 kcal, 18g protein)
  • Snack: Apple and Peanut Butter (277 kcal, 8g protein)

Friday

1800 kcal - 73g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (462 kcal, 17g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (509 kcal, 28g protein)
  • Dinner: Chickpea and Sweet Potato Stew (497 kcal, 19g protein)
  • Snack: Mixed Nuts and Dried Fruit (332 kcal, 9g protein)

Saturday

1800 kcal - 98g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (527 kcal, 39g protein)
  • Lunch: Cannellini Bean and Tomato Soup (392 kcal, 20g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (563 kcal, 32g protein)
  • Snack: Dark Chocolate and Almonds (318 kcal, 7g protein)

Sunday

1800 kcal - 104g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (523 kcal, 39g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (499 kcal, 29g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (474 kcal, 29g protein)
  • Snack: Banana and Almonds (304 kcal, 7g protein)

Weekly shopping list

Protein

  • Silken tofu 180g
  • Red lentils 145g
  • Tinned chickpeas 470g
  • Green lentils 120g dry
  • Quorn mince 240g
  • Black beans tinned 250g
  • Eggs 2 soft-boiled
  • Eggs 2
  • Firm tofu 245g

Carbs & Grains

  • Rolled oats 95g
  • Brown rice 95g dry
  • Oat biscuits 5
  • Wholemeal pasta 110g dry
  • Wholemeal roll 1
  • Wholemeal flour 60g
  • Wholewheat noodles 95g dry
  • Wholemeal bread 2 slices

Vegetables

  • Edamame beans 120g
  • Tinned tomatoes 240g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Baby spinach 175g
  • Sweet potato 240g
  • Sweetcorn 75g
  • Avocado half
  • Cherry tomatoes 7
  • Spinach 120g
  • Broccoli 245g
  • Spring onion 2

Dairy & Eggs

  • Oat milk 360ml
  • Halloumi 115g
  • Coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 500g
  • Low-fat Greek yogurt 120g

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 35g
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Vegetable stock 875ml
  • Apple 1
  • Tahini dressing 25g
  • Paprika 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Whey protein powder 30g
  • Frozen berries 75g
  • Cannellini beans tinned 245g
  • Basil
  • Teriyaki sauce 50g
  • Dark chocolate 70% 35g
  • Reduced-sugar baked beans 245g
  • Banana 1

Your 7-Day Meal Plan

Monday

1800 kcal85g protein
Breakfast471 kcal · 17g protein · 7 min

Porridge with Walnuts and Cinnamon

Made with rolled oats, oat milk, walnuts. Ready in 7 min — 471 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
  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.
Lunch507 kcal · 34g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 507 kcal, 34g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 180g, Edamame beans 120g, Brown rice 95g 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.
Dinner544 kcal · 24g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 544 kcal, 24g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 145g, Tinned tomatoes 240g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack278 kcal · 10g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 278 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 35g, Dark chocolate chips 20g.
  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 180g
  • Red lentils 145g
  • Tinned chickpeas 470g
  • Green lentils 120g dry
  • Quorn mince 240g
  • Black beans tinned 250g
  • Eggs 2 soft-boiled
  • Eggs 2
  • Firm tofu 245g

Carbs & Grains

  • Rolled oats 95g
  • Brown rice 95g dry
  • Oat biscuits 5
  • Wholemeal pasta 110g dry
  • Wholemeal roll 1
  • Wholemeal flour 60g
  • Wholewheat noodles 95g dry
  • Wholemeal bread 2 slices

Vegetables

  • Edamame beans 120g
  • Tinned tomatoes 240g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Baby spinach 175g
  • Sweet potato 240g
  • Sweetcorn 75g
  • Avocado half
  • Cherry tomatoes 7
  • Spinach 120g
  • Broccoli 245g
  • Spring onion 2

Dairy & Eggs

  • Oat milk 360ml
  • Halloumi 115g
  • Coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 500g
  • Low-fat Greek yogurt 120g

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 35g
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Vegetable stock 875ml
  • Apple 1
  • Tahini dressing 25g
  • Paprika 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Whey protein powder 30g
  • Frozen berries 75g
  • Cannellini beans tinned 245g
  • Basil
  • Teriyaki sauce 50g
  • Dark chocolate 70% 35g
  • Reduced-sugar baked beans 245g
  • Banana 1

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?

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.

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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