Aldi Vegetarian Meal Prep Maintenance Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 102g of protein, built around Aldi's Everyday Essentials for an estimated £35–65/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1997 kcal per person107g protein · 279g carbs per person
Breakfast481 kcal · 31g protein · 59g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
70g wholemeal flour
2 eggs
125ml semi-skimmed milk
90g low-fat yogurt
40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
Serve with low-fat yogurt and blueberries.
Lunch422 kcal · 22g protein · 66g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber.
Recipe
Ingredients
70g soba noodles (dry weight)
90g edamame beans
½ cucumber
1 red pepper
¾ tbsp soy sauce
¾ tsp sesame oil
¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain and cool slightly.
Slice or chop cucumber and red pepper. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange the cooked soba noodles, edamame beans, cucumber and red pepper in a bowl and finish with soy sauce, sesame oil and ginger.
Dinner643 kcal · 32g protein · 111g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion.
Recipe
Ingredients
½ medium butternut squash (about 350g)
90g red lentils
¾ onion
2 garlic cloves
600ml vegetable stock
1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion, garlic and medium butternut squash into even pieces.
Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
Taste, season and serve with wholemeal roll on the side.
Snack249 kcal · 14g protein · 32g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin.
Recipe
Ingredients
¾ of a standard tin of chickpeas, drained
¾ tsp smoked paprika
½ tsp cumin
¾ tsp olive oil
Method
Heat the oven to 200°C (180°C fan).
Drain and rinse the chickpeas, then pat them dry with kitchen paper.
Toss with the olive oil, smoked paprika and cumin, spread on a baking tray in a single layer and roast for 25-30 minutes, shaking halfway, until crisp.
Leave to cool on the tray; they crisp up further as they cool.
Snack202 kcal · 8g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips.
Recipe
Ingredients
30g pumpkin seeds
15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Estimated cost: £35–65/week for 1 person from Aldi. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion five lunches of Edamame and Soba Noodle Salad.
Batch cook Butternut Squash and Lentil Soup with Bread and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Roasted Spiced Chickpeas, Pumpkin Seeds with Dark Chocolate Chips, Rice Cakes with Cottage Cheese, Light Mozzarella and Tomato, Carrot Sticks with Hummus, Banana and Almonds, No-Bake Peanut Butter Oat Protein Balls, Frozen Greek Yogurt and Berry Bark, Almond Butter with Celery Sticks, and Banana and Peanut Butter on Rice Cakes.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Ranges rotate and stock varies by store, so plan a fallback for any single named product.
Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
Frequently Asked Questions
How much does this maintenance plan cost per week?
This plan is designed for Aldi and is estimated at £35–65 per week for one person at typical UK prices, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 102g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this maintenance meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 2,000 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
