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 Wholegrain Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 92g 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
1,797 kcal92g protein218g carbs65g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person85g protein · 229g carbs per person
Breakfast486 kcal · 11g protein · 58g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 486 kcal, 11g protein, 58g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch350 kcal · 20g protein · 66g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 350 kcal, 20g protein, 66g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner765 kcal · 46g protein · 97g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 765 kcal, 46g protein, 97g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 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.
Snack198 kcal · 8g protein · 8g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 198 kcal, 8g protein, 8g carbs.
Recipe
Ingredients
- 2 tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks 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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 Wholegrain Weekly 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 - 85g protein, 229g carbs, 62g fat, 40g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (486 kcal, 11g protein, 58g carbs, 22g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (350 kcal, 20g protein, 66g carbs, 2g fat, 20g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (765 kcal, 46g protein, 97g carbs, 22g fat, 10g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Tuesday
1799 kcal - 86g protein, 210g carbs, 73g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (449 kcal, 10g protein, 54g carbs, 20g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (700 kcal, 44g protein, 75g carbs, 26g fat, 8g fibre per person)
- Snack: Peanut Butter with Celery Sticks (183 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Wednesday
1797 kcal - 98g protein, 174g carbs, 82g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (493 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (487 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (615 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Peanut Butter with Celery Sticks (202 kcal, 9g protein, 8g carbs, 17g fat, 3g fibre per person)
Thursday
1785 kcal - 70g protein, 243g carbs, 56g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (393 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (515 kcal, 20g protein, 58g carbs, 21g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (719 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Peanut Butter with Celery Sticks (158 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Friday
1801 kcal - 82g protein, 209g carbs, 73g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (370 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (382 kcal, 20g protein, 60g carbs, 9g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (794 kcal, 40g protein, 80g carbs, 35g fat, 11g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (255 kcal, 13g protein, 25g carbs, 13g fat, 3g fibre per person)
Saturday
1801 kcal - 111g protein, 236g carbs, 54g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (216 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (659 kcal, 45g protein, 64g carbs, 22g fat, 13g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (588 kcal, 28g protein, 114g carbs, 9g fat, 25g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (338 kcal, 17g protein, 33g carbs, 18g fat, 5g fibre per person)
Sunday
1795 kcal - 110g protein, 227g carbs, 53g fat, 41g fibre- Breakfast: Greek Yogurt with Mixed Berries (204 kcal, 20g protein, 23g carbs, 4g fat, 2g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (612 kcal, 25g protein, 68g carbs, 25g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (660 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (319 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Weekly shopping list
Protein
- Firm tofu 550g
- Eggs 7
- Tinned chickpeas 290g
- Green lentils 110g
- Quorn mince 200g
Carbs & Grains
- Quinoa 280g
- Brown rice 360g
- Soba noodles 140g
- Rice noodles 75g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Wholemeal pasta 90g
Vegetables
- Tinned tomatoes 4 x 400g tins (1525g required)
- Onion 3
- Broccoli 210g
- Spring onion 5
- Celery 15 sticks
- Edamame beans 170g
- Cucumber 2 (362g required)
- Red pepper 4
- Courgette 1
- Cherry tomatoes 2 x 300g packs (459g required)
- Spinach 170g
- Avocado 1
- Mixed leaves 110g
- mixed veg 160g
- Sweet potato 260g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1060ml required)
- Cottage cheese 210g
- Reduced-fat feta 65g
- Low-fat Greek yogurt 400g
- Halloumi 85g
Fruit
- Mango chunks 370g
- mixed berries 200g
- Pomegranate seeds 35g
Herbs & Spices
- Cinnamon 2.25 tsp
- Garlic 6 cloves
- Basil, optional to taste
- Ginger 1.75 tsp
- Mixed herbs 1 tbsp
- Chilli powder 1 tsp
- Cumin 2 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 202ml required)
- Teriyaki sauce 40g
- Peanut butter 120g
- Soy sauce 1.75 tbsp
- Sesame oil 1.75 tsp
- Tamari 2 tbsp
- Olive oil 1 tsp
- Tahini dressing 35g
- Curry paste 23g
- Honey 2 tsp
- Lemon dressing 15g
Tins & Jars
- Cannellini beans 210g
- Mixed beans 330g
Extras
- Maple syrup 1.5 tbsp
- Sesame seeds 1 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Reduced-fat cheddar 120g
- Oatcakes 11
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 92g 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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