What this plan is for
An Aldi vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 81g 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
1,801 kcal81g protein270g carbs45g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person90g protein · 241g carbs per person
Breakfast284 kcal · 15g protein · 49g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 284 kcal, 15g protein, 49g carbs.
Recipe
Ingredients
- 175g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch491 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 — 491 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.
Dinner855 kcal · 43g protein · 87g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 855 kcal, 43g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g chickpeas, drained
- 175g frozen mixed veg
- 175g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack171 kcal · 4g protein · 21g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 171 kcal, 4g protein, 21g carbs.
Recipe
Ingredients
- 1 banana
- 15g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine banana and almonds in a bowl or lidded container.
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 54 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 1,800 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Vegan Low Calorie 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 - 90g protein, 241g carbs, 51g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (284 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (491 kcal, 28g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (855 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Banana and Almonds (171 kcal, 4g protein, 21g carbs, 8g fat, 3g fibre per person)
Tuesday
1801 kcal - 71g protein, 251g carbs, 60g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (244 kcal, 13g protein, 42g carbs, 2g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (813 kcal, 34g protein, 118g carbs, 25g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (260 kcal, 6g protein, 29g carbs, 13g fat, 2g fibre per person)
Wednesday
1805 kcal - 97g protein, 257g carbs, 41g fat, 42g fibre- Breakfast: Baked Beans on Wholemeal Toast (300 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (590 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (700 kcal, 44g protein, 75g carbs, 26g fat, 8g fibre per person)
- Snack: Banana and Almonds (215 kcal, 5g protein, 28g carbs, 10g fat, 4g fibre per person)
Thursday
1780 kcal - 74g protein, 262g carbs, 44g fat, 44g fibre- Breakfast: Baked Beans on Wholemeal Toast (287 kcal, 15g protein, 50g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (637 kcal, 31g protein, 110g carbs, 3g fat, 18g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Friday
1799 kcal - 88g protein, 294g carbs, 32g fat, 59g fibre- Breakfast: Baked Beans on Wholemeal Toast (342 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (636 kcal, 33g protein, 124g carbs, 3g fat, 31g fibre per person)
- Snack: Banana and Almonds (227 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
Saturday
1825 kcal - 72g protein, 301g carbs, 39g fat, 46g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (331 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (501 kcal, 22g protein, 92g carbs, 7g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (689 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Sunday
1794 kcal - 76g protein, 283g carbs, 47g fat, 51g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (607 kcal, 29g protein, 118g carbs, 9g fat, 26g fibre per person)
- Snack: Banana and Almonds (227 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
Weekly shopping list
Protein
- Red lentils 360g
- Firm tofu 350g
- Tinned chickpeas 750g
- Falafel 6
- Silken tofu 320g
- Green lentils 220g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholemeal 3 rolls
- Wholemeal 2 pittas
- Brown rice 430g
- Oat 10 biscuits
- Rice noodles 75g
- Rye bread 4 slices
Vegetables
- Carrot 4
- Onion 5
- Celery 4 stalks
- mixed veg 170g
- Mixed leaves 65g
- Tomato 2
- Cucumber 1 (30g required)
- Baby spinach 190g
- Tinned tomatoes 3 x 400g tins (894g required)
- Spring onion 3
- Butternut squash 340g
- Edamame beans 220g
- Mushrooms 220g
- Sweet potato mash 270g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (191g required)
- Sweet potato 270g
- Spinach 110g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (305ml required)
Fruit
- Banana 4
Herbs & Spices
- Garlic 5 cloves
- Chilli flakes, optional to taste x2
- Curry powder 1.75 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1672ml required)
- Curry paste 50g
- Hummus 65g
- Peanut butter 40g
- Tamari 2 tbsp
- Miso paste 2.25 tbsp
- Soy sauce 2.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 875g
Extras
- Almonds 80g
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Sesame seeds 2.25 tsp
- Lemon juice 2 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.
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 81g 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 1,800 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 1,800 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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