Aldi Quick Shop Weekly Low Effort Plan — 1,800 kcal

Free printable UK low effort 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 difficultyLow (10–20 min/day)
Best forSimple meals with minimal cooking
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forSimple meals with minimal cooking
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Quick Shop Weekly Low Effort 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: All diets

7-day meal plan

Monday

1800 kcal - 135g protein
  • Breakfast: Kefir with Berries and Chia Seeds (324 kcal, 13g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (570 kcal, 44g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (647 kcal, 65g protein)
  • Snack: Roasted Spiced Chickpeas (259 kcal, 13g protein)

Tuesday

1800 kcal - 141g protein
  • Breakfast: Kefir with Berries and Chia Seeds (331 kcal, 13g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (635 kcal, 56g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (556 kcal, 48g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (278 kcal, 24g protein)

Wednesday

1800 kcal - 109g protein
  • Breakfast: Kefir with Berries and Chia Seeds (343 kcal, 14g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (605 kcal, 49g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (618 kcal, 27g protein)
  • Snack: Rice Cakes with Cottage Cheese (234 kcal, 19g protein)

Thursday

1800 kcal - 124g protein
  • Breakfast: Kefir with Berries and Chia Seeds (276 kcal, 11g protein)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (563 kcal, 53g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (652 kcal, 51g protein)
  • Snack: Mixed Nuts and Dried Fruit (309 kcal, 9g protein)

Friday

1800 kcal - 145g protein
  • Breakfast: Kefir with Berries and Chia Seeds (329 kcal, 13g protein)
  • Lunch: King Prawn and Avocado Salad (499 kcal, 37g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (696 kcal, 63g protein)
  • Snack: Pea Protein Green Smoothie (276 kcal, 32g protein)

Saturday

1800 kcal - 103g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (511 kcal, 41g protein)
  • Lunch: Black Bean Burrito Bowl (535 kcal, 24g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (559 kcal, 32g protein)
  • Snack: Almond Butter with Celery Sticks (195 kcal, 6g protein)

Sunday

1800 kcal - 130g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (420 kcal, 34g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (560 kcal, 46g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (580 kcal, 42g protein)
  • Snack: Oat Biscuits with Peanut Butter (240 kcal, 8g protein)

Weekly shopping list

Protein

  • Turkey breast slices 130g
  • Tuna steak 260g
  • Tinned chickpeas 260g
  • Pork tenderloin 240g
  • Eggs 4
  • Smoked mackerel fillet 105g
  • King prawns 245g
  • Red lentils 165g
  • Chicken breast 200g
  • Lean beef strips 220g
  • Smoked salmon 120g
  • Black beans tinned 245g
  • Firm tofu 245g
  • Salmon fillet 180g

Carbs & Grains

  • Wholemeal tortilla 1
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Oatcakes 4
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal pasta 80g dry
  • Oat biscuits 4

Vegetables

  • Avocado 3/4
  • Baby spinach 40g
  • Asparagus 195g
  • Parsnip 130g
  • Carrot 130g
  • Sweet potato 130g
  • Spinach 80g
  • Cherry tomatoes 11
  • Tinned tomatoes 270g
  • Onion 1
  • Broccoli 220g
  • Mixed peppers 260g
  • Pea protein powder 40g
  • Sweetcorn 75g
  • Spring onion 2
  • Celery sticks 5

Dairy & Eggs

  • Light cream cheese 25g
  • Cottage cheese 135g
  • Low-fat Greek yogurt 40g
  • Oat milk 330ml
  • Almond butter 1.25 tbsp
  • Peanut butter 1 tbsp

Extras & Condiments

  • Plain kefir 260ml
  • Frozen mixed berries 130g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Mustard 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Lemon juice
  • Olive oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Mixed herbs 1.25 tsp
  • Reduced-fat feta 80g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Frozen stir-fry veg 220g
  • Mixed nuts 35g
  • Raisins 20g
  • Mixed leaves 105g
  • Lemon dressing 20g
  • Fajita spice 2.75 tsp
  • Banana 3/4
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Green pesto 25g
  • Parmesan 10g
  • Lemon 1
  • Dill 1 tsp

Your 7-Day Meal Plan

Monday

1800 kcal135g protein
Breakfast324 kcal · 13g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 324 kcal, 13g protein.

Recipe
  1. Add Plain kefir 260ml, Frozen mixed berries 130g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch570 kcal · 44g protein · 5 min

Turkey and Avocado Wholemeal Wrap

Made with turkey breast slices, avocado, wholemeal tortilla. Ready in 5 min — 570 kcal, 44g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Turkey breast slices 130g, Avocado 3/4, Wholemeal tortilla 1, Baby spinach 40g, Mustard 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner647 kcal · 65g protein · 20 min

Grilled Tuna Steak with Brown Rice and Asparagus

Made with tuna steak, brown rice, asparagus. Ready in 20 min — 647 kcal, 65g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tuna steak 260g, Brown rice 115g dry, Asparagus 195g, Soy sauce 1.25 tbsp, Lemon juice, Olive oil 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack259 kcal · 13g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 259 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 260g, Smoked paprika 1.25 tsp, Cumin 0.75 tsp, Olive oil 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.

Weekly Shopping List

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

Protein

  • Turkey breast slices 130g
  • Tuna steak 260g
  • Tinned chickpeas 260g
  • Pork tenderloin 240g
  • Eggs 4
  • Smoked mackerel fillet 105g
  • King prawns 245g
  • Red lentils 165g
  • Chicken breast 200g
  • Lean beef strips 220g
  • Smoked salmon 120g
  • Black beans tinned 245g
  • Firm tofu 245g
  • Salmon fillet 180g

Carbs & Grains

  • Wholemeal tortilla 1
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Oatcakes 4
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal pasta 80g dry
  • Oat biscuits 4

Vegetables

  • Avocado 3/4
  • Baby spinach 40g
  • Asparagus 195g
  • Parsnip 130g
  • Carrot 130g
  • Sweet potato 130g
  • Spinach 80g
  • Cherry tomatoes 11
  • Tinned tomatoes 270g
  • Onion 1
  • Broccoli 220g
  • Mixed peppers 260g
  • Pea protein powder 40g
  • Sweetcorn 75g
  • Spring onion 2
  • Celery sticks 5

Dairy & Eggs

  • Light cream cheese 25g
  • Cottage cheese 135g
  • Low-fat Greek yogurt 40g
  • Oat milk 330ml
  • Almond butter 1.25 tbsp
  • Peanut butter 1 tbsp

Extras & Condiments

  • Plain kefir 260ml
  • Frozen mixed berries 130g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Mustard 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Lemon juice
  • Olive oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Mixed herbs 1.25 tsp
  • Reduced-fat feta 80g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Frozen stir-fry veg 220g
  • Mixed nuts 35g
  • Raisins 20g
  • Mixed leaves 105g
  • Lemon dressing 20g
  • Fajita spice 2.75 tsp
  • Banana 3/4
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Green pesto 25g
  • Parmesan 10g
  • Lemon 1
  • Dill 1 tsp

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)

🥦 Make it vegetarian

  • Replace chicken with Quorn fillets or diced firm tofu
  • Swap beef mince for tinned green lentils or plant-based mince
  • Use halloumi or feta instead of meat in lunch salads
  • Substitute eggs or cottage cheese for fish-based meals

Frequently Asked Questions

How much does this low effort 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 low effort 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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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