What this plan is for
An Aldi vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High-Fibre Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 66g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalVegan Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,501 kcal66g protein223g carbs38g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person76g protein · 197g carbs per person
Breakfast395 kcal · 9g protein · 47g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 395 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ 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.
Lunch490 kcal · 28g protein · 84g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 490 kcal, 28g protein, 84g carbs.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 400ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner614 kcal · 39g protein · 66g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 614 kcal, 39g protein, 66g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g rice noodles (dry weight)
- 80g beansprouts
- 3 spring onions
- 1¾ tbsp tamari
- lime juice, to taste
- 15g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their 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 beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
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.
0 of 45 items tickedSaved on this device
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 High-Fibre Vegan Low Calorie Plan — 1,500 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
1499 kcal - 76g protein, 197g carbs, 42g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (395 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (490 kcal, 28g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu Pad Thai (614 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
Tuesday
1500 kcal - 60g protein, 170g carbs, 65g fat, 26g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (323 kcal, 7g protein, 38g carbs, 14g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (483 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (694 kcal, 35g protein, 70g carbs, 31g fat, 10g fibre per person)
Wednesday
1501 kcal - 65g protein, 248g carbs, 29g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (426 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (504 kcal, 24g protein, 97g carbs, 7g fat, 21g fibre per person)
Thursday
1499 kcal - 58g protein, 219g carbs, 45g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (412 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (573 kcal, 21g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (514 kcal, 27g protein, 100g carbs, 2g fat, 25g fibre per person)
Friday
1499 kcal - 66g protein, 246g carbs, 24g fat, 48g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (364 kcal, 8g protein, 43g carbs, 16g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (672 kcal, 32g protein, 123g carbs, 5g fat, 28g fibre per person)
Saturday
1511 kcal - 68g protein, 243g carbs, 29g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (283 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (546 kcal, 20g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (682 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
Sunday
1500 kcal - 71g protein, 237g carbs, 30g fat, 44g fibre- Breakfast: Baked Beans on Wholemeal Toast (244 kcal, 13g protein, 42g carbs, 2g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
Weekly shopping list
Protein
- Red lentils 420g
- Firm tofu 300g
- Falafel 10
- Tinned chickpeas 525g
- Green lentils 180g
Carbs & Grains
- Quinoa 240g
- Wholemeal 4 rolls
- Wholemeal 3 pittas
- Rice noodles 65g
- Brown rice 240g
- Wholemeal bread 4 slices
Vegetables
- Carrot 5
- Onion 7
- Celery 7 stalks
- Spring onion 3
- Mixed leaves 95g
- Tomato 3
- Cucumber 1 (48g required)
- mixed veg 140g
- Sweet potato 220g
- Tinned tomatoes 3 x 400g tins (957g required)
- Spinach 90g
- Mushrooms 180g
- Sweet potato mash 220g
- Red pepper 1
- Baby spinach 110g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1071ml required)
Fruit
- Mango chunks 320g
Herbs & Spices
- Cinnamon 2.25 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1749ml required)
- Tamari 1.75 tbsp
- Hummus 95g
- Curry paste 45g
Tins & Jars
- Mixed beans 310g
- Reduced-sugar baked beans 310g
Extras
- Maple syrup 1.5 tbsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
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.
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this vegan 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 66g 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 vegan low calorie plan?
Plenty of vegan low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegan 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 1,500 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.
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