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 Batch Cook Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 76g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalVegan Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,800 kcal76g protein242g carbs58g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person74g protein · 236g carbs per person
Breakfast363 kcal · 8g protein · 43g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 363 kcal, 8g protein, 43g carbs.
Recipe
Ingredients
- 50g quinoa
- 150ml light coconut milk
- 60g 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.
Lunch569 kcal · 31g protein · 60g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 569 kcal, 31g protein, 60g carbs.
Recipe
Ingredients
- 125g firm tofu
- 60g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner586 kcal · 29g protein · 101g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 586 kcal, 29g protein, 101g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 300g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 525ml vegetable stock
- 1 wholemeal roll
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
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash 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.
Snack282 kcal · 6g protein · 32g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 282 kcal, 6g protein, 32g carbs.
Recipe
Ingredients
- 3 oat biscuits
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter 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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Baked Tofu and Tahini Buddha Bowl.
- Batch cook Butternut Squash and Lentil Soup with Bread and Chickpea and Spinach Coconut Curry as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Aldi Vegan Low Calorie Batch Cook 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
1800 kcal - 74g protein, 236g carbs, 57g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (363 kcal, 8g protein, 43g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (569 kcal, 31g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (586 kcal, 29g protein, 101g carbs, 3g fat, 17g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Tuesday
1799 kcal - 70g protein, 225g carbs, 70g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (315 kcal, 7g protein, 38g carbs, 14g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (493 kcal, 27g protein, 52g carbs, 20g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (754 kcal, 31g protein, 109g carbs, 24g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (237 kcal, 5g protein, 26g carbs, 12g fat, 2g fibre per person)
Wednesday
1800 kcal - 74g protein, 236g carbs, 57g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (363 kcal, 8g protein, 43g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (569 kcal, 31g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (586 kcal, 29g protein, 101g carbs, 3g fat, 17g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 70g protein, 225g carbs, 70g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (315 kcal, 7g protein, 38g carbs, 14g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (493 kcal, 27g protein, 52g carbs, 20g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (754 kcal, 31g protein, 109g carbs, 24g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (237 kcal, 5g protein, 26g carbs, 12g fat, 2g fibre per person)
Friday
1800 kcal - 74g protein, 236g carbs, 57g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (363 kcal, 8g protein, 43g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (569 kcal, 31g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (586 kcal, 29g protein, 101g carbs, 3g fat, 17g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Saturday
1800 kcal - 89g protein, 244g carbs, 54g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (425 kcal, 13g protein, 63g carbs, 10g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (502 kcal, 26g protein, 79g carbs, 13g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (765 kcal, 46g protein, 97g carbs, 22g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Sunday
1802 kcal - 81g protein, 291g carbs, 38g fat, 64g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (467 kcal, 14g protein, 70g carbs, 11g fat, 15g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (547 kcal, 28g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (669 kcal, 35g protein, 131g carbs, 3g fat, 33g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 850g
- Red lentils 230g
- Tinned chickpeas 525g
- Green lentils 230g
Carbs & Grains
- Quinoa 220g
- Brown rice 480g
- Wholemeal 3 rolls
- Oat 14 biscuits
- Rolled oats 130g
- Soba noodles 170g
Vegetables
- mixed veg 550g
- Butternut squash 900g
- Onion 5
- Baby spinach 200g
- Tinned tomatoes 1 x 400g tin (262g required)
- Edamame beans 220g
- Cucumber 1 (300g required)
- Red pepper 2
- Broccoli 210g
- Spring onion 2
- Celery 9 sticks
- Mushrooms 230g
- Carrot 3
- Sweet potato mash 280g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (974ml required)
- Oat milk 1 x 1L carton (424ml required)
Fruit
- Mango chunks 290g
- mixed berries 170g
Herbs & Spices
- Cinnamon 2 tsp
- Garlic 5 cloves
- Ginger 2.25 tsp
Condiments & Oils
- Tahini 75g
- Vegetable stock 4 cubes (makes 2L; 1797ml required)
- Peanut butter 60g
- Curry paste 40g
- Soy sauce 2.25 tbsp
- Sesame oil 2.25 tsp
- Teriyaki sauce 40g
- Almond butter 2.25 tbsp
Extras
- Maple syrup 2 tbsp
- Lemon juice, optional to taste x5
- Sesame seeds 1.75 tbsp
- Chia seeds 21g
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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 76g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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.
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