Monday
1500 kcal - 101g protein- Breakfast: High-Protein Yogurt with Homemade Granola (475 kcal, 38g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (475 kcal, 35g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein)
Aldi Batch-Friendly Weekly Vegetarian Low Calorie Plan — 1,500 kcal
Free printable vegetarian UK vegetarian low calorie meal plan for Aldi: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forVegetarians cutting calories
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forVegetarians cutting calories
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Batch-Friendly Weekly Vegetarian Low Calorie 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 - 76g protein- Breakfast: High-Protein Yogurt with Homemade Granola (464 kcal, 37g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (463 kcal, 17g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 22g protein)
Wednesday
1500 kcal - 86g protein- Breakfast: High-Protein Yogurt with Homemade Granola (438 kcal, 35g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (462 kcal, 21g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (600 kcal, 30g protein)
Thursday
1500 kcal - 93g protein- Breakfast: High-Protein Yogurt with Homemade Granola (435 kcal, 34g protein)
- Lunch: Green Lentil and Halloumi Bowl (561 kcal, 34g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (504 kcal, 25g protein)
Friday
1500 kcal - 95g protein- Breakfast: High-Protein Yogurt with Homemade Granola (463 kcal, 37g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (476 kcal, 24g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)
Saturday
1500 kcal - 79g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (439 kcal, 15g protein)
- Lunch: Baked Falafel and Salad Pitta (549 kcal, 20g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (512 kcal, 44g protein)
Sunday
1500 kcal - 78g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (450 kcal, 15g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (450 kcal, 30g protein)
- Dinner: Tofu Pad Thai (600 kcal, 33g protein)
Weekly shopping list
Protein
- Green lentils tinned 250g
- Red lentils 115g
- Green lentils 115g cooked
- Eggs 2 hard-boiled
- Firm tofu 245g
- Tinned chickpeas 120g
- Eggs 4
Carbs & Grains
- Low-sugar granola 50g
- Wholemeal pitta 1
- Brown rice 120g dry
- Wholemeal roll 1
- Wholemeal pasta 105g dry
- Wholemeal bread 2 slices
- Rice noodles 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Mushrooms 250g
- Onion 1
- Carrot 3
- Sweet potato mash 310g
- Spinach 35g
- Frozen peas 120g
- Celery 2 stalks
- Baby spinach 175g
- Cucumber 70g
- Tinned tomatoes 460g
- Red pepper 1
- Tomato 1
- Courgette 1
- Onion 3/4
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Skyr 250g
- Cottage cheese 250g
- Ricotta 115g
- Halloumi 90g
- Tinned coconut milk light 245ml
- Coconut milk light 245ml
Extras & Condiments
- Frozen berries 100g
- Mixed herbs 1.25 tsp
- Vegetable stock 250ml
- Hummus 100g
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1.25 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Quinoa 75g
- Mango chunks 100g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Falafel 5 baked
- Mixed leaves 50g
- Reduced-fat feta 75g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal101g protein
Breakfast475 kcal · 38g protein · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 475 kcal, 38g protein.
Recipe
- Add the base ingredients to a bowl: Skyr 250g, Low-sugar granola 50g, Frozen berries 100g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch475 kcal · 35g protein · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 475 kcal, 35g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 250g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 10, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
- 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.
Dinner550 kcal · 28g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 550 kcal, 28g protein.
Recipe
- Prepare the ingredients: Green lentils tinned 250g, Mushrooms 250g, Onion 1, Carrot 3, Sweet potato mash 310g, Vegetable stock 250ml.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Green lentils tinned 250g
- Red lentils 115g
- Green lentils 115g cooked
- Eggs 2 hard-boiled
- Firm tofu 245g
- Tinned chickpeas 120g
- Eggs 4
Carbs & Grains
- Low-sugar granola 50g
- Wholemeal pitta 1
- Brown rice 120g dry
- Wholemeal roll 1
- Wholemeal pasta 105g dry
- Wholemeal bread 2 slices
- Rice noodles 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Mushrooms 250g
- Onion 1
- Carrot 3
- Sweet potato mash 310g
- Spinach 35g
- Frozen peas 120g
- Celery 2 stalks
- Baby spinach 175g
- Cucumber 70g
- Tinned tomatoes 460g
- Red pepper 1
- Tomato 1
- Courgette 1
- Onion 3/4
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Skyr 250g
- Cottage cheese 250g
- Ricotta 115g
- Halloumi 90g
- Tinned coconut milk light 245ml
- Coconut milk light 245ml
Extras & Condiments
- Frozen berries 100g
- Mixed herbs 1.25 tsp
- Vegetable stock 250ml
- Hummus 100g
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1.25 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Quinoa 75g
- Mango chunks 100g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Falafel 5 baked
- Mixed leaves 50g
- Reduced-fat feta 75g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
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 vegetarian low calorie plan cost per week?
This plan is designed for Aldi and typically costs £20–30 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 vegetarian low calorie 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.