Aldi Batch Cook Vegan Low Calorie Plan — 1,800 kcal
Free 7-day Vegan vegan 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
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 290 kcal, 22g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 420 kcal, 16g protein.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Firm tofu 200g
- Tinned chickpeas 200g
- Silken tofu 150g
- Black beans tinned 200g
- Green lentils 100g
Carbs & Grains
- Soba noodles 80g dry
- Rice cakes 2
- Brown rice 80g dry
- Wholemeal roll 1
- Oat biscuits 4
- Rolled oats 80g
- Wholewheat noodles 80g dry
Vegetables
- Mixed peppers 100g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Sweet potato 250g
- Spinach 100g
- Onion 1
- Courgette 1 roasted
- Spring onion 3
- Peanuts 20g
- Sweetcorn 60g
- Baby spinach 150g
- Broccoli 100g
- Mushrooms 200g
- Carrot 2
Dairy & Eggs
- Peanut butter 1 tbsp
- Butternut squash 400g
- Coconut milk light 200ml
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Paprika 1 tsp
- Banana 1
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Curry paste 30g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Miso paste 1 tbsp
- Almonds 25g
- Dried cranberries 20g
- Hummus 80g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Salsa 50g
- Coriander fresh
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Garam masala 2 tsp
- Smoked paprika 1 tsp
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 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, 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.