Aldi Vegetarian Meal Prep 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
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 360 kcal, 16g protein.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 420 kcal, 16g protein.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 230 kcal, 8g protein.
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 170 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Green lentils 100g
- Tinned chickpeas 200g
- Firm tofu 180g
- Silken tofu 150g
- Eggs 2
- Black beans tinned 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Rice cakes 3
- Brown rice 80g dry
- Oat biscuits 4
- Oatcakes 4
- Rolled oats 40g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Sweet potato 250g
- Spinach 100g
- Broccoli 200g
- Spring onion 2
- Edamame beans 100g
- Mushrooms 200g
- Carrot 2
- Baby spinach 60g
- Frozen peas 100g
- Sweetcorn 60g
- Cucumber quarter grated
- Celery sticks 2
- Avocado half
- Cherry tomatoes 6
Dairy & Eggs
- Cottage cheese 100g
- Peanut butter 1 tbsp
- Halloumi 100g
- Skyr 150g
- Semi-skimmed milk 100ml
- Ricotta 100g
- Low-fat Greek yogurt 100g
Extras & Condiments
- Reduced-sugar baked beans 200g
- Vegetable stock 500ml
- Cumin 1 tsp
- Paprika 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Teriyaki sauce 40g
- Reduced-fat cheddar 40g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Almonds 25g
- Dried cranberries 20g
- Walnuts 25g
- Mixed leaves 60g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Apple 1
- Parmesan 20g
- Garlic 2 cloves
- Raisins 20g
- Banana half
- Plain kefir 200ml
- Chia seeds 1 tbsp
- Honey 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Dill 1 tsp
- Chilli powder 1 tsp
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?
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.