Aldi 5-a-Day 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 5-a-Day 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 - 84g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (386 kcal, 14g protein)
  • Lunch: Green Lentil and Halloumi Bowl (573 kcal, 35g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (514 kcal, 26g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (327 kcal, 9g protein)

Tuesday

1800 kcal - 95g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (424 kcal, 15g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (502 kcal, 26g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (604 kcal, 23g protein)
  • Snack: Pea Protein Green Smoothie (270 kcal, 31g protein)

Wednesday

1800 kcal - 84g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (404 kcal, 15g protein)
  • Lunch: Baked Falafel and Salad Pitta (551 kcal, 20g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (637 kcal, 32g protein)
  • Snack: Rice Cakes with Cottage Cheese (208 kcal, 17g protein)

Thursday

1800 kcal - 94g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (430 kcal, 16g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (470 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (574 kcal, 29g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (326 kcal, 18g protein)

Friday

1800 kcal - 78g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (407 kcal, 15g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (555 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (567 kcal, 35g protein)
  • Snack: Walnuts and Dried Blueberries (271 kcal, 6g protein)

Saturday

1800 kcal - 120g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (490 kcal, 17g protein)
  • Lunch: Edamame and Soba Noodle Salad (556 kcal, 29g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (556 kcal, 48g protein)
  • Snack: Skyr High-Protein Yogurt (198 kcal, 26g protein)

Sunday

1800 kcal - 97g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (463 kcal, 16g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (450 kcal, 20g protein)
  • Dinner: Tofu Pad Thai (600 kcal, 33g protein)
  • Snack: Mini Protein Overnight Oats (287 kcal, 28g protein)

Weekly shopping list

Protein

  • Green lentils 115g cooked
  • Green lentils tinned 235g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Tinned chickpeas 245g
  • Firm tofu 245g
  • Green lentils 125g

Carbs & Grains

  • Rice cakes 2
  • Wholemeal bread 3 slices
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Oatcakes 5
  • Rolled oats 80g
  • Soba noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry

Vegetables

  • Cucumber 70g
  • Mushrooms 235g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 130g
  • Pea protein powder 40g
  • Spinach 40g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Edamame beans 130g
  • Cucumber 3/4
  • Cherry tomatoes 11
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Halloumi 95g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Ricotta 120g
  • Cottage cheese 120g
  • Tinned coconut milk light 245ml
  • Skyr 200g

Extras & Condiments

  • Weetabix 2 biscuits
  • Banana 1
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Vegetable stock 235ml
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Banana 3/4
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Reduced-fat cheddar 50g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 25g
  • Chia seeds 2.75 tsp
  • Frozen mixed berries 105g
  • Maple syrup 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice

Your 7-Day Meal Plan

Monday

1800 kcal84g protein
Breakfast386 kcal · 14g protein · 2 min

Weetabix with Semi-Skimmed Milk and Banana

Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 386 kcal, 14g protein.

Recipe
  1. Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 235ml, Banana 1, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch573 kcal · 35g protein · 20 min

Green Lentil and Halloumi Bowl

Made with green lentils, halloumi, cucumber. Ready in 20 min — 573 kcal, 35g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 115g cooked, Halloumi 95g, Cucumber 70g, Pomegranate seeds 35g, Lemon dressing 20g.
  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.
Dinner514 kcal · 26g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 514 kcal, 26g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 235g, Mushrooms 235g, Onion 1, Carrot 2, Sweet potato mash 290g, Vegetable stock 235ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack327 kcal · 9g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 327 kcal, 9g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 2.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Green lentils 115g cooked
  • Green lentils tinned 235g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Tinned chickpeas 245g
  • Firm tofu 245g
  • Green lentils 125g

Carbs & Grains

  • Rice cakes 2
  • Wholemeal bread 3 slices
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Oatcakes 5
  • Rolled oats 80g
  • Soba noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry

Vegetables

  • Cucumber 70g
  • Mushrooms 235g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 130g
  • Pea protein powder 40g
  • Spinach 40g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Edamame beans 130g
  • Cucumber 3/4
  • Cherry tomatoes 11
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Halloumi 95g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Ricotta 120g
  • Cottage cheese 120g
  • Tinned coconut milk light 245ml
  • Skyr 200g

Extras & Condiments

  • Weetabix 2 biscuits
  • Banana 1
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Vegetable stock 235ml
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Banana 3/4
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Reduced-fat cheddar 50g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 25g
  • Chia seeds 2.75 tsp
  • Frozen mixed berries 105g
  • Maple syrup 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice

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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