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 Batch Cook Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 72g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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 kcal72g protein224g carbs67g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person69g protein · 206g carbs per person
Breakfast489 kcal · 8g protein · 20g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 489 kcal, 8g protein, 20g carbs.
Recipe
Ingredients
- 30g chia seeds
- 175ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch484 kcal · 20g protein · 91g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 484 kcal, 20g protein, 91g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner633 kcal · 38g protein · 80g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 633 kcal, 38g protein, 80g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its 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 small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack193 kcal · 3g protein · 15g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 193 kcal, 3g protein, 15g carbs.
Recipe
Ingredients
- 20g walnuts
- 15g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine walnuts and dried blueberries in a bowl or lidded container.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Black Bean Burrito Bowl.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Chickpea and Spinach Coconut Curry as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Walnuts and Dried Blueberries.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Aldi Batch Cook 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 - 69g protein, 206g carbs, 75g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (489 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (484 kcal, 20g protein, 91g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Tuesday
1799 kcal - 61g protein, 223g carbs, 73g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (413 kcal, 7g protein, 16g carbs, 34g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (410 kcal, 17g protein, 77g carbs, 2g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (813 kcal, 34g protein, 118g carbs, 25g fat, 20g fibre per person)
- Snack: Walnuts and Dried Blueberries (163 kcal, 3g protein, 12g carbs, 12g fat, 2g fibre per person)
Wednesday
1799 kcal - 69g protein, 206g carbs, 75g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (489 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (484 kcal, 20g protein, 91g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Thursday
1799 kcal - 61g protein, 223g carbs, 73g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (413 kcal, 7g protein, 16g carbs, 34g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (410 kcal, 17g protein, 77g carbs, 2g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (813 kcal, 34g protein, 118g carbs, 25g fat, 20g fibre per person)
- Snack: Walnuts and Dried Blueberries (163 kcal, 3g protein, 12g carbs, 12g fat, 2g fibre per person)
Friday
1799 kcal - 69g protein, 206g carbs, 75g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (489 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (484 kcal, 20g protein, 91g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Saturday
1799 kcal - 98g protein, 237g carbs, 49g fat, 34g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (527 kcal, 27g protein, 82g carbs, 11g fat, 15g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (581 kcal, 29g protein, 70g carbs, 19g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (203 kcal, 27g protein, 13g carbs, 5g fat, 0g fibre per person)
Sunday
1813 kcal - 77g protein, 265g carbs, 50g fat, 39g fibre- Breakfast: Peanut Butter Overnight Oats (505 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (554 kcal, 28g protein, 86g carbs, 12g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (557 kcal, 25g protein, 95g carbs, 8g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (197 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Weekly shopping list
Protein
- Black beans 800g
- Firm tofu 525g
- Tinned chickpeas 575g
- Green lentils 170g
- Eggs 3
- Whey protein powder 24g
Carbs & Grains
- Brown rice 825g
- Rolled oats 130g
Vegetables
- Broccoli 525g
- Spring onion 7
- Baby spinach 310g
- Tinned tomatoes 1 x 400g tin (282g required)
- Onion 3
- Sweet potato 330g
- mixed veg 160g
- Mushrooms 170g
- peas 85g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (783ml required)
- Coconut milk light 1 x 400ml tin (282ml required)
- Oat milk 1 x 1L carton (325ml required)
- Semi-skimmed milk 1 x 1L carton (238ml required)
- Parmesan 17g
Fruit
- Mango chunks 400g
- Dried blueberries 80g
- Banana 2
Herbs & Spices
- Coriander, optional to taste x5
- Cumin 1.75 tsp
- Garlic 2 cloves
Condiments & Oils
- Salsa 200g
- Teriyaki sauce 100g
- Curry paste 45g
- Peanut butter 30g
- Tahini 35g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Vegetable stock 1 cube (makes 500ml; 497ml required)
Extras
- Chia seeds 130g
- Vanilla extract, optional to taste x5
- Sweetcorn 240g
- Lime juice, optional to taste x5
- Sesame seeds 2.75 tsp
- Walnuts 100g
- Lemon juice, optional to taste x2
- Pumpkin seeds 25g
- Dark chocolate chips 12g
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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 72g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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.
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