Aldi High-Fibre Weekly Vegan Low Calorie Plan — 1,800 kcal

Free printable vegan UK vegan 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 forVegans in a calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegans in a calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 High-Fibre Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegan

7-day meal plan

Monday

1800 kcal - 113g protein
  • Breakfast: Tofu Scramble with Peppers (390 kcal, 30g protein)
  • Lunch: Edamame and Soba Noodle Salad (564 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
  • Snack: Pea Protein Green Smoothie (282 kcal, 32g protein)

Tuesday

1800 kcal - 98g protein
  • Breakfast: Tofu Scramble with Peppers (387 kcal, 29g protein)
  • Lunch: Cannellini Bean and Tomato Soup (427 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (613 kcal, 37g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (373 kcal, 11g protein)

Wednesday

1800 kcal - 98g protein
  • Breakfast: Tofu Scramble with Peppers (395 kcal, 30g protein)
  • Lunch: Miso Tofu and Edamame Bowl (573 kcal, 38g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (314 kcal, 11g protein)

Thursday

1800 kcal - 90g protein
  • Breakfast: Tofu Scramble with Peppers (378 kcal, 29g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (496 kcal, 18g protein)
  • Dinner: Tofu Pad Thai (626 kcal, 34g protein)
  • Snack: Almonds and Dried Cranberries (300 kcal, 9g protein)

Friday

1800 kcal - 87g protein
  • Breakfast: Tofu Scramble with Peppers (373 kcal, 28g protein)
  • Lunch: Black Bean Burrito Bowl (566 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (553 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (308 kcal, 10g protein)

Saturday

1800 kcal - 69g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (494 kcal, 18g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (456 kcal, 20g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (571 kcal, 25g protein)
  • Snack: Walnuts and Dried Blueberries (279 kcal, 6g protein)

Sunday

1800 kcal - 89g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 18g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (512 kcal, 30g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein)
  • Snack: Roasted Spiced Chickpeas (250 kcal, 13g protein)

Weekly shopping list

Protein

  • Firm tofu 270g
  • Tinned chickpeas 270g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 125g
  • Green lentils tinned 250g

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Rolled oats 100g
  • Wholewheat noodles 100g dry

Vegetables

  • Mixed peppers 135g
  • Edamame beans 135g
  • Cucumber 3/4
  • Red pepper 1
  • Sweet potato 340g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Pea protein powder 40g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 75g
  • Baby spinach 195g
  • Courgette 1
  • Broccoli 125g
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 310g

Dairy & Eggs

  • Oat milk 340ml
  • Tinned coconut milk light 270ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk light 260ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Almonds 35g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Garam masala 2.5 tsp
  • Dried blueberries 25g
  • Smoked paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal113g protein
Breakfast390 kcal · 30g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 390 kcal, 30g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 270g, Mixed peppers 135g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch564 kcal · 30g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 564 kcal, 30g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 105g dry, Edamame beans 135g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  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.
Dinner564 kcal · 21g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 564 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 270g, Sweet potato 340g, Tinned tomatoes 525g, Spinach 135g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack282 kcal · 32g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 282 kcal, 32g protein.

Recipe
  1. Add Pea protein powder 40g, Oat milk 340ml, Spinach 40g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

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

Protein

  • Firm tofu 270g
  • Tinned chickpeas 270g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 125g
  • Green lentils tinned 250g

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Rolled oats 100g
  • Wholewheat noodles 100g dry

Vegetables

  • Mixed peppers 135g
  • Edamame beans 135g
  • Cucumber 3/4
  • Red pepper 1
  • Sweet potato 340g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Pea protein powder 40g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 75g
  • Baby spinach 195g
  • Courgette 1
  • Broccoli 125g
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 310g

Dairy & Eggs

  • Oat milk 340ml
  • Tinned coconut milk light 270ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk light 260ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Almonds 35g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Garam masala 2.5 tsp
  • Dried blueberries 25g
  • Smoked paprika 1.25 tsp

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 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.

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 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.

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