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 Batch Cook Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 87g 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 kcal87g protein259g carbs46g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person93g protein · 268g carbs per person
Breakfast391 kcal · 12g protein · 58g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 391 kcal, 12g protein, 58g carbs.
Recipe
Ingredients
- 60g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch563 kcal · 25g protein · 104g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 563 kcal, 25g protein, 104g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- ½ of a standard tin of tomatoes
- 70g brown rice (dry weight)
- 1¾ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner701 kcal · 42g protein · 89g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 701 kcal, 42g protein, 89g 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
- 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.
Snack146 kcal · 14g protein · 17g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 146 kcal, 14g protein, 17g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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 and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Chickpea and Spinach Curry with Rice.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Egg Fried Brown Rice with Frozen Vegetables as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Frozen Greek Yogurt and Berry Bark.
- 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 Vegetarian Low Calorie Batch Cook 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
1801 kcal - 93g protein, 268g carbs, 40g fat, 40g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (563 kcal, 25g protein, 104g carbs, 7g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Tuesday
1800 kcal - 85g protein, 266g carbs, 43g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (399 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (577 kcal, 25g protein, 106g carbs, 8g fat, 17g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (148 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Wednesday
1801 kcal - 93g protein, 268g carbs, 40g fat, 40g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (563 kcal, 25g protein, 104g carbs, 7g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Thursday
1800 kcal - 85g protein, 266g carbs, 43g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (399 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (577 kcal, 25g protein, 106g carbs, 8g fat, 17g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (148 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Friday
1801 kcal - 93g protein, 268g carbs, 40g fat, 40g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (563 kcal, 25g protein, 104g carbs, 7g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Saturday
1804 kcal - 84g protein, 224g carbs, 62g fat, 36g fibre- Breakfast: Peanut Butter Overnight Oats (406 kcal, 12g protein, 61g carbs, 12g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (484 kcal, 26g protein, 51g carbs, 19g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (732 kcal, 30g protein, 106g carbs, 23g fat, 19g fibre per person)
- Snack: Light Mozzarella and Tomato (182 kcal, 16g protein, 6g carbs, 8g fat, 1g fibre per person)
Sunday
1801 kcal - 78g protein, 255g carbs, 53g fat, 46g fibre- Breakfast: Peanut Butter Overnight Oats (458 kcal, 14g protein, 68g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (560 kcal, 30g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (449 kcal, 23g protein, 88g carbs, 2g fat, 22g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (334 kcal, 11g protein, 40g carbs, 15g fat, 6g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 1.2kg
- Firm tofu 825g
- Eggs 6
- Beef tomato 1
- Green lentils 150g
Carbs & Grains
- Rolled oats 430g
- Brown rice 975g
Vegetables
- Baby spinach 575g
- Tinned tomatoes 3 x 400g tins (1059g required)
- Broccoli 575g
- Spring onion 10
- mixed veg 600g
- Onion 2
- Mushrooms 150g
- Carrot 2
- Sweet potato mash 190g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1206ml required)
- Low-fat Greek yogurt 725g
- Coconut milk light 1 x 400ml tin (126ml required)
- Light mozzarella 65g
Fruit
- mixed berries 380g
- berries 290g
- Banana 2
Herbs & Spices
- Curry powder 3.25 tbsp
- Basil, optional to taste
Condiments & Oils
- Teriyaki sauce 120g
- Honey 2.5 tbsp
- Soy sauce 4 tbsp
- Sesame oil 2 tsp
- Peanut butter 45g
- Tahini 30g
- Curry paste 19g
- Vegetable stock 1 cube (makes 500ml; 147ml required)
Extras
- Chia seeds 60g
- Maple syrup 1.75 tbsp
- Sesame seeds 1.5 tbsp
- Lemon juice, optional to taste x2
- Balsamic glaze 0.75 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
- 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 87g 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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