What this plan is for
An Aldi pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 106g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,803 kcal106g protein218g carbs57g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person124g protein · 176g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Lunch468 kcal · 32g protein · 40g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 468 kcal, 32g protein, 40g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 175g new potatoes
- 90g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner668 kcal · 57g protein · 71g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 668 kcal, 57g protein, 71g carbs.
Recipe
Ingredients
- 175g king prawns
- 80g brown rice (dry weight)
- 2 eggs
- 70g frozen peas
- 1¾ tbsp soy sauce
- 1 tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack260 kcal · 14g protein · 33g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 260 kcal, 14g protein, 33g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Aldi Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Pescatarian Meal Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 124g protein, 176g carbs, 68g fat, 28g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (468 kcal, 32g protein, 40g carbs, 22g fat, 6g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (668 kcal, 57g protein, 71g carbs, 17g fat, 4g fibre per person)
- Snack: Roasted Spiced Chickpeas (260 kcal, 14g protein, 33g carbs, 9g fat, 10g fibre per person)
Tuesday
1795 kcal - 106g protein, 230g carbs, 47g fat, 55g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (815 kcal, 38g protein, 149g carbs, 6g fat, 35g fibre per person)
- Snack: Tuna on Rye Crackers (204 kcal, 22g protein, 26g carbs, 1g fat, 5g fibre per person)
Wednesday
1825 kcal - 107g protein, 218g carbs, 56g fat, 42g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (551 kcal, 44g protein, 60g carbs, 16g fat, 9g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Thursday
1799 kcal - 99g protein, 188g carbs, 73g fat, 39g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (318 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (933 kcal, 47g protein, 95g carbs, 41g fat, 13g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Friday
1802 kcal - 101g protein, 189g carbs, 69g fat, 46g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (407 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (665 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Dark Chocolate and Almonds (283 kcal, 6g protein, 11g carbs, 22g fat, 5g fibre per person)
Saturday
1800 kcal - 89g protein, 274g carbs, 40g fat, 39g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (273 kcal, 10g protein, 53g carbs, 4g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 65g carbs, 24g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (678 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Roasted Spiced Chickpeas (237 kcal, 13g protein, 30g carbs, 8g fat, 9g fibre per person)
Sunday
1799 kcal - 113g protein, 249g carbs, 44g fat, 33g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (328 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (598 kcal, 30g protein, 93g carbs, 12g fat, 17g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (669 kcal, 49g protein, 65g carbs, 27g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (204 kcal, 22g protein, 26g carbs, 1g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Salmon fillet 300g
- King prawns 360g
- Tinned chickpeas 430g
- Tinned tuna in spring water 150g
- Green lentils 180g
- Firm tofu 330g
- Quorn mince 200g
- Red lentils 100g
Carbs & Grains
- Wholemeal bread 11 slices
- New potatoes 180g
- Brown rice 360g
- Wholemeal pasta 170g
- Rolled oats 45g
- Soba noodles 85g
Vegetables
- Avocado 3
- Green beans 90g
- peas 75g
- Courgette 2
- Red pepper 3
- Onion 6
- Mixed leaves 55g
- Tinned tomatoes 4 x 400g tins (1272g required)
- Cherry tomatoes 1 x 300g pack (176g required)
- mixed veg 300g
- Watercress 30g
- Sweet potato 190g
- Baby spinach 55g
- Pak choi 140g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (179ml required)
- Semi-skimmed milk 1 x 1L carton (343ml required)
Fruit
- Banana 2
Herbs & Spices
- Chilli flakes, optional to taste x6
- Smoked paprika 1.75 tsp
- Cumin 1.25 tbsp
- Chilli powder 1 tsp
- Garlic 11 cloves
- Basil, optional to taste x2
- Mixed herbs 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Vegetable stock 2 cubes (makes 1L; 620ml required)
- Peanut butter 30g
- Honey 1.5 tbsp
- Curry paste 30g
- Light mayo 19g
- Mustard 1 tsp
- Tahini 35g
- Miso paste 2.75 tsp
Tins & Jars
- Mixed beans 370g
- Cannellini beans 180g
Extras
- Lemon juice 2.25 tbsp
- Lemon 1
- Rye 7 crackers
- Chia seeds 5g
- Dark chocolate 70% 30g
- Almonds 19g
- Weetabix 4 biscuits
- Lemon juice, optional to taste x2
- Sesame seeds 1.75 tsp
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- 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)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 106g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,800 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
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.
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