Aldi High-Protein Pescatarian Plan — 1,500 kcal
Free 7-day Pescatarian pescatarian meal plan for Aldi. Targets ~1500 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
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 390 kcal, 28g protein.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 480 kcal, 42g protein.
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 470 kcal, 36g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Smoked salmon 80g
- Cod fillet 180g
- King prawns 200g
- Tinned tuna in spring water 145g
- Eggs 3
- Tuna steak 200g
Carbs & Grains
- Wholewheat noodles 90g dry
- Baking potato 200g
- Brown rice 90g dry
- Soba noodles 80g dry
- New potatoes 250g
- Low-sugar granola 20g
Vegetables
- Cucumber 4 slices
- Sweet potato 200g
- Red onion half
- Spinach 60g
- Cherry tomatoes 8
- Sweetcorn 60g
- Onion 1
- Baby spinach 40g
- Asparagus 150g
- Edamame beans 100g
- Avocado half
Dairy & Eggs
- Light cream cheese 40g
- Low-fat Greek yogurt 30g
- Butternut squash 400g
- Oat milk 100ml
Extras & Condiments
- Wholemeal bagel 1
- Lemon juice 1 tsp
- Olive oil 1 tsp
- Paprika 1 tsp
- Pak choi 150g
- Soy sauce 1 tbsp
- Lime juice
- Reduced-fat feta 60g
- Mixed herbs 1 tsp
- Garlic 2 cloves
- Vegetable stock 700ml
- Sesame oil 1 tsp
- Ginger 1 tsp
- Green beans 150g
- Parsley
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Reduced-sugar baked beans 200g
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 pescatarian 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.