Aldi Sunday Prep 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.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 220 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Firm tofu 200g
- Green lentils tinned 200g
- Silken tofu 150g
- Black beans tinned 200g
Carbs & Grains
- Soba noodles 80g dry
- Brown rice 80g dry
- Wholemeal pitta 1
- Rolled oats 80g
- Rice cakes 2
- Wholewheat noodles 80g dry
Vegetables
- Mixed peppers 100g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Tinned tomatoes 400g
- Celery sticks 4
- Broccoli 200g
- Spring onion 2
- Courgette 1 roasted
- Spinach 30g
- Sweetcorn 60g
- Pea protein powder 30g
- Peanuts 20g
Dairy & Eggs
- Peanut butter 1 tbsp
- Almond butter 1 tbsp
- Oat milk 250ml
- Butternut squash 400g
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
- Vegetable stock 200ml
- Apple 1
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Basil
- Chilli powder 1 tsp
- Miso paste 1 tbsp
- Teriyaki sauce 40g
- Raisins 20g
- Hummus 80g
- Paprika 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Curry paste 30g
- Banana half
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
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.