Aldi Sunday Prep 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
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 450 kcal, 22g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 220 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 2
- Green lentils 100g
- Firm tofu 200g
- Silken tofu 150g
- Egg whites 6
- Quorn mince 200g
- Black beans tinned 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 80g dry
- Rice noodles 80g dry
- Brown rice 80g dry
- Rolled oats 40g
Vegetables
- Avocado half
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Spinach 60g
- Cherry tomatoes 8
- Courgette 1
- Onion 1
- Spring onion 3
- Peanuts 20g
- Tinned tomatoes 200g
- Carrot 1
- Celery sticks 2
- Baby spinach 150g
- Sweet potato 200g
- Sweetcorn 60g
Dairy & Eggs
- Skyr 150g
- Semi-skimmed milk 100ml
- Low-fat Greek yogurt 100g
- Halloumi 100g
- Coconut milk light 200ml
- Cottage cheese 150g
- Peanut butter 2 tbsp
- Butternut squash 400g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Walnuts 25g
- Dried blueberries 20g
- Vegetable stock 500ml
- Cumin 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Roasted mixed veg 150g
- Tahini 20g
- Frozen mixed veg 200g
- Banana half
- Miso paste 1 tbsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Dill 1 tsp
- Balsamic glaze 1 tsp
- Curry paste 30g
- Salsa 50g
- Coriander fresh
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.