What this plan is for
An Aldi vegetarian low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High-Fibre Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 82g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalVegetarian Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,499 kcal82g protein199g carbs42g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1497 kcal per person77g protein · 177g carbs per person
Breakfast395 kcal · 27g protein · 43g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 395 kcal, 27g protein, 43g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch391 kcal · 17g protein · 65g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 391 kcal, 17g protein, 65g carbs.
Recipe
Ingredients
- 5 tbsp plus 2 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner711 kcal · 33g protein · 69g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 711 kcal, 33g protein, 69g carbs.
Recipe
Ingredients
- 100g ricotta
- 90g wholemeal pasta (dry weight)
- 5 generous handfuls baby spinach (about 150g)
- 2 garlic cloves
- 15g parmesan
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. 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, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 57 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi High-Fibre 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 macros and the weekly shopping list.
7-day meal plan
Monday
1497 kcal - 77g protein, 177g carbs, 57g fat, 27g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (391 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (711 kcal, 33g protein, 69g carbs, 33g fat, 11g fibre per person)
Tuesday
1498 kcal - 73g protein, 221g carbs, 37g fat, 32g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (299 kcal, 21g protein, 32g carbs, 11g fat, 3g 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)
Wednesday
1503 kcal - 84g protein, 168g carbs, 54g fat, 18g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (302 kcal, 21g protein, 32g carbs, 11g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 65g carbs, 24g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (589 kcal, 30g protein, 71g carbs, 19g fat, 7g fibre per person)
Thursday
1505 kcal - 75g protein, 257g carbs, 25g fat, 45g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (380 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (565 kcal, 23g protein, 107g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (560 kcal, 26g protein, 108g carbs, 8g fat, 24g fibre per person)
Friday
1501 kcal - 98g protein, 197g carbs, 33g fat, 37g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (400 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (547 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (554 kcal, 36g protein, 64g carbs, 16g fat, 14g fibre per person)
Saturday
1503 kcal - 95g protein, 158g carbs, 54g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (345 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (549 kcal, 29g protein, 76g carbs, 14g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (609 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
Sunday
1484 kcal - 75g protein, 215g carbs, 33g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (300 kcal, 23g protein, 37g carbs, 7g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (637 kcal, 31g protein, 110g carbs, 3g fat, 18g fibre per person)
Weekly shopping list
Protein
- Falafel 7
- Red lentils 180g
- Firm tofu 150g
- Eggs 8
- Black beans 200g
- Tinned chickpeas 200g
- Green lentils 110g
- Silken tofu 150g
Carbs & Grains
- Wholemeal 3 pittas
- Wholemeal 2 rolls
- Wholemeal pasta 95g
- Brown rice 360g
- Wholemeal bread 6 slices
Vegetables
- Courgette 2
- Red pepper 2
- Spinach 190g
- Baby spinach 160g
- Mixed leaves 65g
- Tomato 2
- Cucumber 1 (33g required)
- Tinned tomatoes 2 x 400g tins (548g required)
- Onion 3
- mixed veg 290g
- Spring onion 2
- Sweet potato 250g
- Cherry tomatoes 2 x 300g packs (315g required)
- Edamame beans 100g
- Butternut squash 340g
Dairy & Eggs
- Skyr 950g
- Ricotta 110g
- Parmesan 15g
- Cottage cheese 280g
- Reduced-fat feta 60g
Fruit
- Banana 5
Herbs & Spices
- Garlic 6 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Coriander, optional to taste
- Cumin 2.25 tsp
- Paprika 1 tsp
- Black pepper, optional to taste x2
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 1.75 tbsp
- Hummus 150g
- Olive oil 1.5 tbsp
- Tahini 16g
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Salsa 50g
- Vegetable stock 3 cubes (makes 1500ml; 1123ml required)
- Miso paste 1 tbsp
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Walnuts 95g
- Lemon juice, optional to taste
- Sesame seeds 2 tsp
- Sweetcorn 60g
- Lime juice, optional to taste
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
- 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 82g 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 vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 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 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.
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.