What this plan is for
An Aldi weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Pescatarian Budget Standard Prep Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 104g of protein, built around Aldi's Everyday Essentials for roughly £30–40/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£30–40 estimate
Daily average across the 7 days
1,501 kcal104g protein153g carbs54g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1504 kcal per person115g protein · 143g carbs per person
Breakfast373 kcal · 32g protein · 13g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 373 kcal, 32g protein, 13g carbs.
Recipe
Ingredients
- 200g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch386 kcal · 36g protein · 50g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 386 kcal, 36g protein, 50g carbs.
Recipe
Ingredients
- 175g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
Dinner745 kcal · 47g protein · 80g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 745 kcal, 47g protein, 80g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
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.
0 of 63 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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.
Choose a reusable multipack containing at least 9 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.
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 1,500 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 | £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 Budget Standard Prep Weight Loss Plan - 1,500 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
1504 kcal - 115g protein, 143g carbs, 56g fat, 21g fibre- Breakfast: Tofu Scramble with Peppers (373 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (386 kcal, 36g protein, 50g carbs, 7g fat, 8g fibre per person)
- Dinner: Tofu Pad Thai (745 kcal, 47g protein, 80g carbs, 27g fat, 8g fibre per person)
Tuesday
1500 kcal - 99g protein, 121g carbs, 67g fat, 16g fibre- Breakfast: Tofu Scramble with Peppers (358 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (562 kcal, 30g protein, 70g carbs, 16g fat, 4g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (580 kcal, 38g protein, 39g carbs, 30g fat, 7g fibre per person)
Wednesday
1499 kcal - 108g protein, 176g carbs, 39g fat, 32g fibre- Breakfast: Tofu Scramble with Peppers (345 kcal, 30g protein, 12g carbs, 20g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (586 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (568 kcal, 46g protein, 62g carbs, 16g fat, 9g fibre per person)
Thursday
1505 kcal - 146g protein, 137g carbs, 48g fat, 24g fibre- Breakfast: Tofu Scramble with Peppers (464 kcal, 40g protein, 16g carbs, 28g fat, 6g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (481 kcal, 45g protein, 63g carbs, 9g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (560 kcal, 61g protein, 58g carbs, 11g fat, 8g fibre per person)
Friday
1497 kcal - 78g protein, 199g carbs, 44g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (298 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (542 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (657 kcal, 32g protein, 122g carbs, 3g fat, 17g fibre per person)
Saturday
1504 kcal - 77g protein, 157g carbs, 63g fat, 29g fibre- Breakfast: Chia Seed Pudding with Mango (453 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (474 kcal, 26g protein, 82g carbs, 3g fat, 14g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (577 kcal, 43g protein, 57g carbs, 23g fat, 5g fibre per person)
Sunday
1499 kcal - 104g protein, 136g carbs, 58g fat, 22g fibre- Breakfast: Chia Seed Pudding with Mango (487 kcal, 8g protein, 19g carbs, 40g fat, 11g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (508 kcal, 45g protein, 59g carbs, 10g fat, 5g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (504 kcal, 51g protein, 58g carbs, 8g fat, 6g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.2kg
- Cod fillet 400g
- Tinned mackerel in brine 120g
- Eggs 4
- Red lentils 270g
- King prawns 190g
- Tinned tuna 180g
- Falafel 4
- Salmon fillet 140g
- Tinned tuna in spring water 120g
Carbs & Grains
- Rice noodles 80g
- Brown rice 210g
- Wholemeal 3 rolls
- Wholemeal 1 pitta
- Wholemeal pasta 85g
- Soba noodles 70g
- White potatoes 210g
Vegetables
- Mixed peppers 490g
- Sweet potato 700g
- Spring onion 8
- Cucumber 1 (166g required)
- Red onion 1
- Spinach 60g
- Cherry tomatoes 2 x 300g packs (311g required)
- Carrot 2
- Onion 4
- Celery 4 stalks
- Mixed leaves 110g
- Tomato 1
- Tinned tomatoes 1 x 400g tin (157g required)
- Pak choi 120g
- Edamame beans 70g
Dairy & Eggs
- Reduced-fat feta 60g
- Coconut milk 1 x 400ml tin (321ml required)
- Semi-skimmed milk 1 x 1L carton (125ml required)
Fruit
- Mango chunks 170g
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 2.5 tsp
- Paprika 2.25 tsp
- Mixed herbs 1 tsp
- Garlic 5 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Parsley, optional to taste
Condiments & Oils
- Olive oil 3.75 tbsp
- Tamari 2 tbsp
- Lemon dressing 35g
- Vegetable stock 2 cubes (makes 1L; 846ml required)
- Hummus 35g
- Miso paste 2.5 tsp
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Extras
- Lemon 3
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 20g
- Chia seeds 50g
- Vanilla extract, optional to taste x2
- Sesame seeds 1 tsp
- Smoked haddock fillet 150g
- Reduced-fat cheddar 25g
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
- 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 £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 104g 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 1,500 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 1,500 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.