Aldi Vegetarian Tinned & Frozen Weekly Low Effort Plan — 1,800 kcal

Free printable vegetarian 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 difficultyMinimal (under 10 min/day)
Best forSimple meals with minimal cooking
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forSimple meals with minimal cooking
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 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 Vegetarian Tinned & Frozen 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 96g protein
  • Breakfast: Kefir with Berries and Chia Seeds (363 kcal, 15g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (522 kcal, 23g protein)
  • Dinner: Chickpea and Sweet Potato Stew (610 kcal, 23g protein)
  • Snack: Pea Protein Green Smoothie (305 kcal, 35g protein)

Tuesday

1800 kcal - 105g protein
  • Breakfast: Kefir with Berries and Chia Seeds (352 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (562 kcal, 34g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (647 kcal, 37g protein)
  • Snack: Rice Cakes with Cottage Cheese (239 kcal, 20g protein)

Wednesday

1800 kcal - 104g protein
  • Breakfast: Kefir with Berries and Chia Seeds (344 kcal, 14g protein)
  • Lunch: Miso Tofu and Edamame Bowl (577 kcal, 38g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (536 kcal, 33g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (343 kcal, 19g protein)

Thursday

1800 kcal - 75g protein
  • Breakfast: Kefir with Berries and Chia Seeds (324 kcal, 13g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (621 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (570 kcal, 28g protein)
  • Snack: Walnuts and Dried Blueberries (285 kcal, 6g protein)

Friday

1800 kcal - 92g protein
  • Breakfast: Kefir with Berries and Chia Seeds (352 kcal, 14g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (576 kcal, 25g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (661 kcal, 25g protein)
  • Snack: Skyr High-Protein Yogurt (211 kcal, 28g protein)

Saturday

1800 kcal - 98g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (470 kcal, 22g protein)
  • Lunch: Black Bean Burrito Bowl (492 kcal, 22g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (581 kcal, 29g protein)
  • Snack: Mini Protein Overnight Oats (257 kcal, 25g protein)

Sunday

1800 kcal - 93g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (529 kcal, 25g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (541 kcal, 30g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (554 kcal, 28g protein)
  • Snack: Tzatziki with Vegetable Dippers (176 kcal, 10g protein)

Weekly shopping list

Protein

  • Green lentils 145g
  • Tinned chickpeas 290g
  • Firm tofu 250g
  • Silken tofu 205g
  • Eggs 3
  • Green lentils tinned 260g
  • Green lentils 140g dry
  • Black beans tinned 225g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Brown rice 115g dry
  • Rice cakes 4
  • Wholemeal bread 3 slices
  • Oatcakes 5
  • Wholemeal flour 90g
  • Wholemeal pasta 100g dry
  • Rolled oats 45g

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Sweet potato 360g
  • Tinned tomatoes 575g
  • Spinach 145g
  • Pea protein powder 45g
  • Broccoli 280g
  • Spring onion 3
  • Edamame beans 135g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 85g
  • Frozen peas 140g
  • Sweetcorn 65g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 360ml
  • Cottage cheese 140g
  • Halloumi 130g
  • Skyr 210g
  • Semi-skimmed milk 170ml
  • Low-fat yogurt 110g
  • Ricotta 110g
  • Low-fat Greek yogurt 125g

Extras & Condiments

  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Vegetable stock 725ml
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Banana 3/4
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Teriyaki sauce 55g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-sugar baked beans 270g
  • Reduced-fat cheddar 55g
  • Mixed leaves 80g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Parmesan 30g
  • Garlic 3 cloves
  • Blueberries 55g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Banana half
  • Tahini dressing 25g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal96g protein
Breakfast363 kcal · 15g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 363 kcal, 15g protein.

Recipe
  1. Add Plain kefir 290ml, Frozen mixed berries 145g, Chia seeds 1.5 tbsp, Honey 1.5 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.
Lunch522 kcal · 23g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 522 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 145g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 725ml, Cumin 1.5 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner610 kcal · 23g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 610 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 290g, Sweet potato 360g, Tinned tomatoes 575g, Spinach 145g, Cumin 1.5 tsp, Paprika 1.5 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack305 kcal · 35g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 305 kcal, 35g protein.

Recipe
  1. Add Pea protein powder 45g, Oat milk 360ml, Spinach 45g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

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

Protein

  • Green lentils 145g
  • Tinned chickpeas 290g
  • Firm tofu 250g
  • Silken tofu 205g
  • Eggs 3
  • Green lentils tinned 260g
  • Green lentils 140g dry
  • Black beans tinned 225g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Brown rice 115g dry
  • Rice cakes 4
  • Wholemeal bread 3 slices
  • Oatcakes 5
  • Wholemeal flour 90g
  • Wholemeal pasta 100g dry
  • Rolled oats 45g

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Sweet potato 360g
  • Tinned tomatoes 575g
  • Spinach 145g
  • Pea protein powder 45g
  • Broccoli 280g
  • Spring onion 3
  • Edamame beans 135g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 85g
  • Frozen peas 140g
  • Sweetcorn 65g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 360ml
  • Cottage cheese 140g
  • Halloumi 130g
  • Skyr 210g
  • Semi-skimmed milk 170ml
  • Low-fat yogurt 110g
  • Ricotta 110g
  • Low-fat Greek yogurt 125g

Extras & Condiments

  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Vegetable stock 725ml
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Banana 3/4
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Teriyaki sauce 55g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-sugar baked beans 270g
  • Reduced-fat cheddar 55g
  • Mixed leaves 80g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Parmesan 30g
  • Garlic 3 cloves
  • Blueberries 55g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Banana half
  • Tahini dressing 25g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 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)

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.

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