Aldi Batch Cook Vegetarian Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 370 kcal, 12g protein.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 430 kcal, 24g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 240 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 2 soft-boiled
- Tinned chickpeas 400g
- Quorn mince 200g
- Firm tofu 180g
- Red lentils 100g
- Green lentils 100g cooked
Carbs & Grains
- Rolled oats 60g
- Brown rice 80g dry
- Oat biscuits 4
- Wholemeal pasta 90g dry
- Wholewheat noodles 80g dry
Vegetables
- Avocado half
- Cherry tomatoes 6
- Baby spinach 150g
- Onion 1
- Broccoli 100g
- Courgette 1 roasted
- Sweet potato 250g
- Spinach 100g
- Spring onion 2
- Carrot 1
- Celery 2 stalks
- Cucumber 60g
- Mushrooms 200g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat natural yogurt 80g
- Coconut milk light 200ml
- Peanut butter 1 tbsp
- Butternut squash 400g
- Cottage cheese 200g
- Halloumi 80g
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Curry paste 30g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Almonds 25g
- Dried cranberries 20g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Cumin 1 tsp
- Paprika 1 tsp
- Raisins 20g
- Hummus 80g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Dark chocolate 70% 30g
- Frozen mixed berries 80g
- Reduced-sugar baked beans 200g
- Banana 1
- Pomegranate seeds 30g
- Lemon dressing 15g
- Walnuts 20g
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.
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.