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 Plant-Forward Weekly 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 68g 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 kcal68g protein230g carbs33g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1496 kcal per person68g protein · 267g carbs per person
Breakfast423 kcal · 13g protein · 67g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 423 kcal, 13g protein, 67g carbs.
Recipe
Ingredients
- 70g rolled oats
- 275ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat 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 frozen mixed berries.
Lunch317 kcal · 18g protein · 60g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 317 kcal, 18g protein, 60g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner756 kcal · 37g protein · 140g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 756 kcal, 37g protein, 140g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
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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 Plant-Forward Weekly 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
1496 kcal - 68g protein, 267g carbs, 15g fat, 49g fibre- Breakfast: Oat Porridge with Berries (423 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (317 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (756 kcal, 37g protein, 140g carbs, 4g fat, 20g fibre per person)
Tuesday
1502 kcal - 62g protein, 227g carbs, 41g fat, 38g fibre- Breakfast: Oat Porridge with Berries (338 kcal, 10g protein, 54g carbs, 7g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (351 kcal, 18g protein, 55g carbs, 9g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (813 kcal, 34g protein, 118g carbs, 25g fat, 20g fibre per person)
Wednesday
1499 kcal - 78g protein, 224g carbs, 29g fat, 33g fibre- Breakfast: Oat Porridge with Berries (387 kcal, 12g protein, 61g carbs, 8g fat, 10g 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: Teriyaki Tofu with Brown Rice and Broccoli (622 kcal, 38g protein, 79g carbs, 18g fat, 8g fibre per person)
Thursday
1509 kcal - 69g protein, 190g carbs, 53g fat, 28g fibre- Breakfast: Oat Porridge with Berries (374 kcal, 11g protein, 59g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (542 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (593 kcal, 38g protein, 64g carbs, 22g fat, 6g fibre per person)
Friday
1499 kcal - 67g protein, 237g carbs, 23g fat, 35g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (469 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (632 kcal, 31g protein, 109g carbs, 3g fat, 18g fibre per person)
Saturday
1501 kcal - 62g protein, 264g carbs, 23g fat, 49g fibre- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (486 kcal, 21g protein, 90g carbs, 6g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (479 kcal, 25g protein, 93g carbs, 2g fat, 23g fibre per person)
Sunday
1498 kcal - 67g protein, 200g carbs, 47g fat, 37g fibre- Breakfast: Banana and Peanut Butter Porridge (490 kcal, 15g protein, 76g carbs, 13g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (254 kcal, 14g protein, 48g carbs, 1g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (754 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
Weekly shopping list
Protein
- Red lentils 280g
- Tinned chickpeas 525g
- Firm tofu 470g
- Falafel 4
- Silken tofu 130g
- Green lentils 160g
Carbs & Grains
- Rolled oats 460g
- Brown rice 400g
- Soba noodles 60g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Rice noodles 65g
Vegetables
- Tinned tomatoes 3 x 400g tins (1126g required)
- Onion 6
- Edamame beans 160g
- Cucumber 1 (91g required)
- Red pepper 1
- Baby spinach 190g
- Carrot 3
- Celery 2 stalks
- Broccoli 170g
- Spring onion 4
- Mixed leaves 35g
- Tomato 1
- Butternut squash 340g
- Mushrooms 160g
- Sweet potato mash 200g
- mixed veg 150g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1666ml required)
- Coconut milk light 1 x 400ml tin (286ml required)
Fruit
- mixed berries 330g
- Banana 2
Herbs & Spices
- Garlic 10 cloves
- Basil, optional to taste x2
- Ginger 1.75 tsp
- Garam masala 2 tsp
- Curry powder 1.75 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1475ml required)
- Soy sauce 1.75 tbsp
- Sesame oil 0.75 tsp
- Curry paste 45g
- Teriyaki sauce 35g
- Hummus 35g
- Tamari 1.75 tbsp
- Miso paste 2.75 tsp
- Peanut butter 24g
Tins & Jars
- Cannellini beans 330g
Extras
- Sesame seeds 1.75 tsp
- Beansprouts 80g
- 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 68g 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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