Aldi Vegetarian Quick Shop Weekly Maintenance Plan — 2,000 kcal

Free printable vegetarian UK maintenance meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forMaintaining current weight at a balanced ~2,000 kcal/day
DietVegetarian

Estimated daily macros

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

Plan Quick Facts

Best forMaintaining current weight at a balanced ~2,000 kcal/day
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Quick Shop Weekly Maintenance Plan — 2,000 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: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 141g protein
  • Breakfast: Egg White Omelette with Peppers (343 kcal, 45g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (567 kcal, 21g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (642 kcal, 27g protein)
  • Snack: Skyr High-Protein Yogurt (224 kcal, 30g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (224 kcal, 18g protein)

Tuesday

2000 kcal - 129g protein
  • Breakfast: Egg White Omelette with Peppers (297 kcal, 39g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (516 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (580 kcal, 26g protein)
  • Snack: Mini Protein Overnight Oats (297 kcal, 28g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (310 kcal, 13g protein)

Wednesday

2000 kcal - 127g protein
  • Breakfast: Egg White Omelette with Peppers (313 kcal, 41g protein)
  • Lunch: Green Lentil and Halloumi Bowl (667 kcal, 41g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (585 kcal, 24g protein)
  • Snack: Tzatziki with Vegetable Dippers (190 kcal, 11g protein)
  • Snack: Carrot Sticks with Hummus (245 kcal, 10g protein)

Thursday

2000 kcal - 159g protein
  • Breakfast: Egg White Omelette with Peppers (326 kcal, 43g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (553 kcal, 28g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (653 kcal, 48g protein)
  • Snack: Cottage Cheese with Cucumber (184 kcal, 26g protein)
  • Snack: Roasted Spiced Chickpeas (284 kcal, 14g protein)

Friday

2000 kcal - 115g protein
  • Breakfast: Egg White Omelette with Peppers (324 kcal, 42g protein)
  • Lunch: Baked Falafel and Salad Pitta (634 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (535 kcal, 20g protein)
  • Snack: Peanut Butter with Celery Sticks (254 kcal, 10g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (253 kcal, 20g protein)

Saturday

2000 kcal - 105g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (467 kcal, 30g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (454 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (530 kcal, 20g protein)
  • Snack: Hard-Boiled Eggs (196 kcal, 15g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (353 kcal, 10g protein)

Sunday

2000 kcal - 134g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (416 kcal, 27g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (505 kcal, 20g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (517 kcal, 29g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (326 kcal, 31g protein)
  • Snack: Pea Protein Green Smoothie (236 kcal, 27g protein)

Weekly shopping list

Protein

  • Egg whites 9
  • Eggs 4
  • Red lentils 130g
  • Green lentils 135g cooked
  • Tinned chickpeas 550g
  • Eggs 2 hard-boiled
  • Quorn mince 280g
  • Firm tofu 225g

Carbs & Grains

  • Wholemeal pitta 1
  • Brown rice 135g dry
  • Wholemeal roll 1
  • Rolled oats 50g
  • Wholemeal bread 3 slices
  • Wholemeal pasta 130g dry
  • Rice cakes 3
  • Low-sugar granola 35g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 45g
  • Spring onion 3
  • Frozen edamame beans 225g
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 80g
  • Baby spinach 205g
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 3/4
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 320g
  • Broccoli 225g
  • Pea protein powder 35g

Dairy & Eggs

  • Skyr 225g
  • Semi-skimmed milk 130ml
  • Peanut butter 40g
  • Halloumi 110g
  • Coconut milk light 270ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 215g
  • Butternut squash 575g
  • Butter 6g
  • Oat milk 280ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Hummus 120g
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Sea salt pinch
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana 3/4
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 55g
  • Frozen berries 85g
  • Paprika 1.25 tsp
  • Banana 1
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Banana half

Your 7-Day Meal Plan

Monday

2000 kcal141g protein
Breakfast343 kcal · 45g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 343 kcal, 45g protein.

Recipe
  1. Prepare the ingredients: Egg whites 9, Mixed peppers 150g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch567 kcal · 21g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 567 kcal, 21g protein.

Recipe
  1. Lay out the ingredients: Hummus 120g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 45g.
  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.
Dinner642 kcal · 27g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 642 kcal, 27g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 135g dry, Frozen mixed veg 300g, Soy sauce 3 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack224 kcal · 30g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 224 kcal, 30g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 225g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack224 kcal · 18g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 224 kcal, 18g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 225g, Sea salt pinch.
  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: £30–40/week for one person from Aldi.

Protein

  • Egg whites 9
  • Eggs 4
  • Red lentils 130g
  • Green lentils 135g cooked
  • Tinned chickpeas 550g
  • Eggs 2 hard-boiled
  • Quorn mince 280g
  • Firm tofu 225g

Carbs & Grains

  • Wholemeal pitta 1
  • Brown rice 135g dry
  • Wholemeal roll 1
  • Rolled oats 50g
  • Wholemeal bread 3 slices
  • Wholemeal pasta 130g dry
  • Rice cakes 3
  • Low-sugar granola 35g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 45g
  • Spring onion 3
  • Frozen edamame beans 225g
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 80g
  • Baby spinach 205g
  • Cucumber quarter grated
  • Celery sticks 3
  • Cucumber 3/4
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Sweet potato 320g
  • Broccoli 225g
  • Pea protein powder 35g

Dairy & Eggs

  • Skyr 225g
  • Semi-skimmed milk 130ml
  • Peanut butter 40g
  • Halloumi 110g
  • Coconut milk light 270ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 215g
  • Butternut squash 575g
  • Butter 6g
  • Oat milk 280ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Hummus 120g
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Sea salt pinch
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana 3/4
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Curry paste 40g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 55g
  • Frozen berries 85g
  • Paprika 1.25 tsp
  • Banana 1
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Banana half

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 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.

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 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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