Aldi Vegetarian Maintenance Plan — 2,000 kcal
Free 7-day Vegetarian maintenance meal plan for Aldi. Targets ~2000 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
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 390 kcal, 14g protein.
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 490 kcal, 30g protein.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 190 kcal, 16g protein.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 230 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Green lentils 100g cooked
- Beef tomato 1
- Eggs 2 hard-boiled
- Firm tofu 200g
Carbs & Grains
- Rolled oats 80g
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Soba noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Cucumber 60g
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Frozen peas 100g
- Tomato 1
- Baby spinach 150g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 400g
- Edamame beans 100g
- Spinach 60g
- Cherry tomatoes 8
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Oat milk 300ml
- Halloumi 80g
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Peanut butter 1 tbsp
- Ricotta 100g
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Vegetable stock 200ml
- Basil leaves
- Balsamic glaze 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Watercress 30g
- Mustard 1 tsp
- Parmesan 20g
- Garlic 2 cloves
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Sea salt pinch
- Almonds 25g
- Dried cranberries 20g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Apple 1
- Curry powder 2 tsp
- Raisins 20g
- Whey protein powder 25g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Smoked paprika 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Banana 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 maintenance plan cost per week?
This plan is designed for Aldi and typically costs £30–40 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.