What this plan is for
An Aldi weight loss plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Pescatarian Moderate Budget Standard Prep Weight Loss Plan - 1,400 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,400 kcal/day and averages 90g of protein, built around Aldi's Everyday Essentials for roughly £40–55/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,393 kcal90g protein180g carbs35g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1397 kcal per person84g protein · 236g carbs per person
Breakfast409 kcal · 17g protein · 70g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 409 kcal, 17g protein, 70g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml semi-skimmed milk
- 1 apple, grated
- 80g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch335 kcal · 19g protein · 63g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 335 kcal, 19g protein, 63g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner653 kcal · 48g protein · 103g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 653 kcal, 48g protein, 103g carbs.
Recipe
Ingredients
- 200g Quorn mince
- 90g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 63 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Pescatarian Moderate Budget Standard Prep Weight Loss Plan - 1,400 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
1397 kcal - 84g protein, 236g carbs, 16g fat, 57g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (409 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (335 kcal, 19g protein, 63g carbs, 2g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (653 kcal, 48g protein, 103g carbs, 7g fat, 27g fibre per person)
Tuesday
1376 kcal - 93g protein, 142g carbs, 47g fat, 17g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (360 kcal, 16g protein, 60g carbs, 7g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (452 kcal, 22g protein, 15g carbs, 33g fat, 4g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (564 kcal, 55g protein, 67g carbs, 7g fat, 4g fibre per person)
Wednesday
1399 kcal - 73g protein, 205g carbs, 34g fat, 38g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (449 kcal, 19g protein, 76g carbs, 8g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (396 kcal, 18g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (554 kcal, 36g protein, 64g carbs, 16g fat, 14g fibre per person)
Thursday
1392 kcal - 83g protein, 152g carbs, 52g fat, 27g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (325 kcal, 14g protein, 55g carbs, 6g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (496 kcal, 33g protein, 48g carbs, 16g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (571 kcal, 36g protein, 49g carbs, 30g fat, 10g fibre per person)
Friday
1402 kcal - 115g protein, 172g carbs, 30g fat, 29g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (413 kcal, 17g protein, 71g carbs, 7g fat, 11g fibre per person)
- Lunch: Chickpea and Tuna Salad (389 kcal, 49g protein, 35g carbs, 6g fat, 9g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (600 kcal, 49g protein, 66g carbs, 17g fat, 9g fibre per person)
Saturday
1387 kcal - 98g protein, 134g carbs, 51g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (442 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (454 kcal, 24g protein, 63g carbs, 12g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (491 kcal, 33g protein, 31g carbs, 26g fat, 6g fibre per person)
Sunday
1401 kcal - 86g protein, 218g carbs, 18g fat, 43g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (368 kcal, 34g protein, 33g carbs, 11g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (432 kcal, 24g protein, 75g carbs, 3g fat, 13g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (601 kcal, 28g protein, 110g carbs, 4g fat, 25g fibre per person)
Weekly shopping list
Protein
- Quorn mince 200g
- Tuna steak 180g
- Eggs 8
- Green lentils 80g
- Salmon fillet 140g
- Tinned tuna in spring water 140g
- Tinned chickpeas 150g
- King prawns 200g
- Whey protein powder 40g
- Silken tofu 130g
- Red lentils 70g
Carbs & Grains
- Rolled oats 280g
- Wholemeal pasta 180g
- Brown rice 200g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Wholemeal bread 3 slices
- Wholemeal flour 75g
Vegetables
- Tinned tomatoes 3 x 400g tins (1032g required)
- Onion 4
- Courgette 2
- Red pepper 3
- Mixed leaves 55g
- Asparagus 140g
- Spinach 80g
- Cucumber 1 (196g required)
- Sweet potato 160g
- Broccoli 160g
- Red onion 1
- Cherry tomatoes 2 x 300g packs (303g required)
- Edamame beans 85g
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (696ml required)
- Low-fat natural yogurt 380g
- Halloumi 150g
- Oat milk 1 x 1L carton (148ml required)
- Low-fat Greek yogurt 150g
- Reduced-fat feta 50g
Fruit
- Apple 5
- Pomegranate seeds 23g
- berries 90g
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 9 cloves
- Basil, optional to taste x2
- Mixed herbs 1.75 tsp
- Dill 0.75 tsp
- Chilli flakes, optional to taste
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 525ml required)
- Olive oil 3.25 tbsp
- Soy sauce 1.75 tbsp
- Hummus 90g
- Lemon dressing 30g
- Miso paste 2.5 tsp
Tins & Jars
- Cannellini beans 200g
- Reduced-sugar baked beans 220g
- Mixed beans 270g
Extras
- Balsamic glaze 1 tsp
- Lemon juice, optional to taste
- Lemon 1
- Sesame seeds 1 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)
- Switch to Aldi's value range across the board rather than mid-tier lines
- 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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
Frequently Asked Questions
How much does this weight loss plan cost per week?
This plan is designed for Aldi and typically costs £40–55 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 90g 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 weight loss plan?
Plenty of weight loss plans share the same 1,400 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
Can I print this weight loss 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 1,400 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.