What this plan is for
An Aldi vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 94g 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
1,801 kcal94g protein235g carbs51g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person102g protein · 249g carbs per person
Breakfast311 kcal · 26g protein · 39g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 311 kcal, 26g protein, 39g carbs.
Recipe
Ingredients
- 200g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch604 kcal · 25g protein · 67g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 604 kcal, 25g protein, 67g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 80g brown rice (dry weight)
- ½ avocado
- 2 generous handfuls mixed leaves (about 60g)
- 6 cherry tomatoes
- 1 tbsp plus 1 tsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner748 kcal · 36g protein · 130g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 748 kcal, 36g protein, 130g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 375g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 650ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack136 kcal · 15g protein · 13g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 136 kcal, 15g protein, 13g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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
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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 | £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 Vegetarian Low Calorie 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 - 102g protein, 249g carbs, 37g fat, 36g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (311 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (604 kcal, 25g protein, 67g carbs, 25g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (748 kcal, 36g protein, 130g carbs, 4g fat, 21g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (136 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Tuesday
1802 kcal - 95g protein, 265g carbs, 37g fat, 47g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (270 kcal, 22g protein, 34g carbs, 5g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (540 kcal, 22g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (726 kcal, 34g protein, 132g carbs, 5g fat, 30g fibre per person)
- Snack: Mini Protein Overnight Oats (266 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Wednesday
1801 kcal - 88g protein, 254g carbs, 48g fat, 48g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (289 kcal, 24g protein, 36g carbs, 5g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (564 kcal, 22g protein, 63g carbs, 23g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (545 kcal, 28g protein, 107g carbs, 2g fat, 27g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (403 kcal, 14g protein, 48g carbs, 18g fat, 8g fibre per person)
Thursday
1801 kcal - 117g protein, 199g carbs, 59g fat, 22g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (328 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (626 kcal, 25g protein, 71g carbs, 25g fat, 8g fibre per person)
- Dinner: Tofu Pad Thai (752 kcal, 48g protein, 81g carbs, 28g fat, 8g fibre per person)
- Snack: Skyr High-Protein Yogurt (95 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
1801 kcal - 111g protein, 197g carbs, 59g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (295 kcal, 25g protein, 37g carbs, 5g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (568 kcal, 22g protein, 64g carbs, 23g fat, 8g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (680 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (258 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Saturday
1808 kcal - 63g protein, 239g carbs, 62g fat, 28g fibre- Breakfast: Porridge with Walnuts and Cinnamon (471 kcal, 13g protein, 60g carbs, 18g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (508 kcal, 20g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (525 kcal, 23g protein, 89g carbs, 7g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Sunday
1798 kcal - 82g protein, 244g carbs, 54g fat, 44g fibre- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 14g protein, 62g carbs, 18g fat, 11g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (540 kcal, 22g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (555 kcal, 41g protein, 88g carbs, 6g fat, 22g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (215 kcal, 5g protein, 35g carbs, 7g fat, 4g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Red lentils 95g
- Green lentils 180g
- Firm tofu 380g
- Beef tomato 1
- Quorn mince 170g
Carbs & Grains
- Low-sugar granola 190g
- Brown rice 725g
- Wholemeal 1 roll
- Rolled oats 210g
- Rice noodles 80g
- Oat 4 biscuits
- Wholemeal pasta 75g
- Rice 2 cakes
Vegetables
- Avocado 4
- Mixed leaves 370g
- Cherry tomatoes 3 x 300g packs (629g required)
- Butternut squash 380g
- Onion 5
- Tinned tomatoes 2 x 400g tins (657g required)
- Red pepper 1
- Mushrooms 340g
- Carrot 2
- Sweet potato mash 230g
- Spring onion 5
- Broccoli 180g
- peas 80g
Dairy & Eggs
- Skyr 1.15kg
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 1 x 1L carton (82ml required)
- Light mozzarella 90g
- Oat milk 1 x 1L carton (482ml required)
- Parmesan 16g
Fruit
- berries 370g
- mixed berries 75g
- Banana 2
Herbs & Spices
- Garlic 6 cloves
- Chilli powder 1 tsp
- Cumin 1 tsp
- Basil, optional to taste
- Cinnamon 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Tahini dressing 130g
- Vegetable stock 3 cubes (makes 1500ml; 1307ml required)
- Peanut butter 55g
- Honey 2.75 tsp
- Tamari 2 tbsp
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 330g
Extras
- Chia seeds 5g
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 20g
- Sesame seeds 1 tsp
- Balsamic glaze 1 tsp
- Walnuts 35g
- Maple syrup 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
- 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 94g 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 1,800 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 1,800 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
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