Aldi Wholegrain Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 104g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (463 kcal, 28g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (514 kcal, 31g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (592 kcal, 36g protein)
  • Snack: Peanut Butter with Celery Sticks (231 kcal, 9g protein)

Tuesday

1800 kcal - 130g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (478 kcal, 29g protein)
  • Lunch: Miso Tofu and Edamame Bowl (558 kcal, 37g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (558 kcal, 48g protein)
  • Snack: Hard-Boiled Eggs (206 kcal, 16g protein)

Wednesday

1800 kcal - 110g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (402 kcal, 25g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (537 kcal, 25g protein)
  • Dinner: Tofu Pad Thai (537 kcal, 29g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (324 kcal, 31g protein)

Thursday

1800 kcal - 84g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (453 kcal, 28g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (516 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (541 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (290 kcal, 10g protein)

Friday

1800 kcal - 85g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (435 kcal, 27g protein)
  • Lunch: Black Bean Burrito Bowl (531 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (544 kcal, 24g protein)
  • Snack: Oat Biscuits with Peanut Butter (290 kcal, 10g protein)

Saturday

1800 kcal - 94g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (465 kcal, 34g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (527 kcal, 29g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (526 kcal, 22g protein)
  • Snack: Almonds and Dried Cranberries (282 kcal, 9g protein)

Sunday

1800 kcal - 110g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (496 kcal, 37g protein)
  • Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (600 kcal, 44g protein)
  • Snack: Apple and Peanut Butter (287 kcal, 8g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Firm tofu 230g
  • Tinned chickpeas 130g
  • Silken tofu 200g
  • Green lentils 125g dry
  • Black beans tinned 240g
  • Red lentils 145g
  • Eggs 2 soft-boiled
  • Quorn mince 260g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Low-sugar granola 35g
  • Oat biscuits 5
  • Wholemeal bread 2 slices
  • Wholemeal pasta 115g dry

Vegetables

  • Mushrooms 195g
  • Celery sticks 5
  • Edamame beans 135g
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Spring onion 3
  • Peanuts 20g
  • Sweet potato 250g
  • Baby spinach 75g
  • Sweetcorn 70g
  • Tinned tomatoes 240g
  • Onion 1
  • Avocado half

Dairy & Eggs

  • Tinned coconut milk light 260ml
  • Peanut butter 2.5 tbsp
  • Halloumi 110g
  • Low-fat Greek yogurt 170g
  • Coconut milk light 245ml

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Mixed leaves 65g
  • Balsamic glaze 1 tsp
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice
  • Honey 1 tsp
  • Cumin 1.25 tsp
  • Frozen mixed veg 250g
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Salsa 60g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini dressing 25g
  • Almonds 30g
  • Dried cranberries 25g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Apple 1

Your 7-Day Meal Plan

Monday

1800 kcal104g protein
Breakfast463 kcal · 28g protein · 12 min

Garlic Mushrooms with Poached Egg on Sourdough

Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 463 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Mushrooms 195g, Eggs 3, Sourdough bread 3 slices, Garlic 1 clove, Olive oil 1.25 tsp, Parsley pinch.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch514 kcal · 31g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 514 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 230g, Brown rice 105g dry, Roasted mixed veg 195g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner592 kcal · 36g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 592 kcal, 36g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Tinned chickpeas 130g, Mixed frozen veg 260g, Tinned coconut milk light 260ml, Curry paste 40g, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack231 kcal · 9g protein · 3 min

Peanut Butter with Celery Sticks

Made with peanut butter, celery sticks. Ready in 3 min — 231 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Peanut butter 2.5 tbsp, Celery sticks 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Aldi.

Protein

  • Eggs 3
  • Firm tofu 230g
  • Tinned chickpeas 130g
  • Silken tofu 200g
  • Green lentils 125g dry
  • Black beans tinned 240g
  • Red lentils 145g
  • Eggs 2 soft-boiled
  • Quorn mince 260g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 105g dry
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Low-sugar granola 35g
  • Oat biscuits 5
  • Wholemeal bread 2 slices
  • Wholemeal pasta 115g dry

Vegetables

  • Mushrooms 195g
  • Celery sticks 5
  • Edamame beans 135g
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Spring onion 3
  • Peanuts 20g
  • Sweet potato 250g
  • Baby spinach 75g
  • Sweetcorn 70g
  • Tinned tomatoes 240g
  • Onion 1
  • Avocado half

Dairy & Eggs

  • Tinned coconut milk light 260ml
  • Peanut butter 2.5 tbsp
  • Halloumi 110g
  • Low-fat Greek yogurt 170g
  • Coconut milk light 245ml

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Mixed leaves 65g
  • Balsamic glaze 1 tsp
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice
  • Honey 1 tsp
  • Cumin 1.25 tsp
  • Frozen mixed veg 250g
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Salsa 60g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini dressing 25g
  • Almonds 30g
  • Dried cranberries 25g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Apple 1

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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