Monday
1500 kcal - 75g protein- Breakfast: Overnight Oats with Banana (398 kcal, 14g protein)
- Lunch: Mackerel and Brown Rice Salad (568 kcal, 41g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (534 kcal, 20g protein)
Aldi Omega-3 Weekly Pescatarian Plan — 1,500 kcal
Free printable pescatarian UK pescatarian meal plan for Aldi: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFish and plant-based meals
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forFish and plant-based meals
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Omega-3 Weekly Pescatarian Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 61g protein- Breakfast: Overnight Oats with Banana (441 kcal, 15g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (517 kcal, 23g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (542 kcal, 23g protein)
Wednesday
1500 kcal - 78g protein- Breakfast: Overnight Oats with Banana (392 kcal, 13g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (537 kcal, 25g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (571 kcal, 40g protein)
Thursday
1500 kcal - 91g protein- Breakfast: Overnight Oats with Banana (407 kcal, 14g protein)
- Lunch: Miso Tofu and Edamame Bowl (488 kcal, 33g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (605 kcal, 44g protein)
Friday
1500 kcal - 101g protein- Breakfast: Overnight Oats with Banana (410 kcal, 14g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (551 kcal, 47g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (539 kcal, 40g protein)
Saturday
1500 kcal - 97g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (406 kcal, 15g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (504 kcal, 30g protein)
- Dinner: Smoked Haddock and Potato Bake (590 kcal, 52g protein)
Sunday
1500 kcal - 103g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (370 kcal, 13g protein)
- Lunch: Tuna Niçoise Salad (481 kcal, 43g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (649 kcal, 47g protein)
Weekly shopping list
Protein
- Tinned mackerel in brine 140g
- Green lentils 125g dry
- Eggs 4
- King prawns 225g
- Silken tofu 175g
- Tinned tuna in spring water 170g
- Quorn mince 235g
- Firm tofu 220g
- Salmon fillet 200g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholemeal pasta 100g dry
- Wholewheat noodles 100g dry
- White potatoes 310g
- New potatoes 170g
Vegetables
- Cucumber half
- Red onion half
- Mushrooms 225g
- Frozen peas 115g
- Onion 1
- Sweet potato 250g
- Baby spinach 75g
- Spring onion 3
- Courgette 1
- Red pepper 1
- Cherry tomatoes 225g
- Edamame beans 115g
- Sweetcorn 115g
- Tinned tomatoes 235g
- Broccoli 125g
Dairy & Eggs
- Semi-skimmed milk 225ml
- Halloumi 110g
Extras & Condiments
- Banana 1
- Honey 1.25 tsp
- Lemon dressing 15g
- Vegetable stock 675ml
- Parmesan 25g
- Garlic 2 cloves
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Basil fresh
- Chilli flakes pinch
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cheddar reduced-fat 35g
- Mixed herbs 1.25 tsp
- Weetabix 2 biscuits
- Ginger 1.25 tsp
- Smoked haddock fillet 220g
- Reduced-fat cheddar 35g
- Parsley fresh
- Green beans 90g
- Olives 11
Your 7-Day Meal Plan
Monday
1500 kcal75g protein
Breakfast398 kcal · 14g protein · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 398 kcal, 14g protein.
Recipe
- Add Rolled oats 90g, Semi-skimmed milk 225ml, Banana 1, Honey 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch568 kcal · 41g protein · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 568 kcal, 41g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 140g, Brown rice 90g dry, Cucumber half, Red onion half, Lemon dressing 15g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner534 kcal · 20g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 534 kcal, 20g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 115g dry, Mushrooms 225g, Frozen peas 115g, Onion 1, Vegetable stock 675ml, Parmesan 25g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Tinned mackerel in brine 140g
- Green lentils 125g dry
- Eggs 4
- King prawns 225g
- Silken tofu 175g
- Tinned tuna in spring water 170g
- Quorn mince 235g
- Firm tofu 220g
- Salmon fillet 200g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholemeal pasta 100g dry
- Wholewheat noodles 100g dry
- White potatoes 310g
- New potatoes 170g
Vegetables
- Cucumber half
- Red onion half
- Mushrooms 225g
- Frozen peas 115g
- Onion 1
- Sweet potato 250g
- Baby spinach 75g
- Spring onion 3
- Courgette 1
- Red pepper 1
- Cherry tomatoes 225g
- Edamame beans 115g
- Sweetcorn 115g
- Tinned tomatoes 235g
- Broccoli 125g
Dairy & Eggs
- Semi-skimmed milk 225ml
- Halloumi 110g
Extras & Condiments
- Banana 1
- Honey 1.25 tsp
- Lemon dressing 15g
- Vegetable stock 675ml
- Parmesan 25g
- Garlic 2 cloves
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Basil fresh
- Chilli flakes pinch
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cheddar reduced-fat 35g
- Mixed herbs 1.25 tsp
- Weetabix 2 biscuits
- Ginger 1.25 tsp
- Smoked haddock fillet 220g
- Reduced-fat cheddar 35g
- Parsley fresh
- Green beans 90g
- Olives 11
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
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 pescatarian 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.