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 Sunday Prep 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 71g 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
1,801 kcal71g protein256g carbs56g fat55g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person69g protein · 237g carbs per person
Breakfast525 kcal · 9g protein · 21g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 525 kcal, 9g protein, 21g carbs.
Recipe
Ingredients
- 30g chia seeds
- 175ml coconut milk
- 90g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch546 kcal · 24g protein · 101g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 546 kcal, 24g protein, 101g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- ½ of a standard tin of tomatoes
- 70g brown rice (dry weight)
- 1¾ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner550 kcal · 28g protein · 108g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 550 kcal, 28g protein, 108g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- 1 onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack178 kcal · 8g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 178 kcal, 8g protein, 7g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks 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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Chickpea and Spinach Curry with Rice.
- Batch cook Mushroom and Lentil Shepherd's Pie and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Peanut Butter with Celery Sticks.
- 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 Sunday Prep 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
1799 kcal - 69g protein, 237g carbs, 67g fat, 58g fibre- Breakfast: Chia Seed Pudding with Mango (525 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (546 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein, 108g carbs, 2g fat, 27g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Tuesday
1802 kcal - 69g protein, 242g carbs, 62g fat, 55g fibre- Breakfast: Chia Seed Pudding with Mango (464 kcal, 8g protein, 18g carbs, 38g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (480 kcal, 21g protein, 89g carbs, 6g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (700 kcal, 33g protein, 128g carbs, 5g fat, 29g fibre per person)
- Snack: Peanut Butter with Celery Sticks (158 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Wednesday
1799 kcal - 69g protein, 237g carbs, 67g fat, 58g fibre- Breakfast: Chia Seed Pudding with Mango (525 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (546 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein, 108g carbs, 2g fat, 27g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Thursday
1802 kcal - 69g protein, 242g carbs, 62g fat, 55g fibre- Breakfast: Chia Seed Pudding with Mango (464 kcal, 8g protein, 18g carbs, 38g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (480 kcal, 21g protein, 89g carbs, 6g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (700 kcal, 33g protein, 128g carbs, 5g fat, 29g fibre per person)
- Snack: Peanut Butter with Celery Sticks (158 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Friday
1799 kcal - 69g protein, 237g carbs, 67g fat, 58g fibre- Breakfast: Chia Seed Pudding with Mango (525 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (546 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein, 108g carbs, 2g fat, 27g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Saturday
1802 kcal - 76g protein, 317g carbs, 28g fat, 56g fibre- Breakfast: Oat Porridge with Berries (439 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (586 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (526 kcal, 25g protein, 102g carbs, 8g fat, 22g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Sunday
1801 kcal - 74g protein, 283g carbs, 41g fat, 47g fibre- Breakfast: Oat Porridge with Berries (339 kcal, 10g protein, 54g carbs, 7g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (817 kcal, 34g protein, 118g carbs, 25g fat, 21g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (197 kcal, 5g protein, 33g carbs, 6g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 1.35kg
- Green lentils 550g
- Red lentils 170g
Carbs & Grains
- Brown rice 525g
- Rolled oats 140g
- Wholemeal 2 rolls
- Rice 4 cakes
Vegetables
- Baby spinach 550g
- Tinned tomatoes 5 x 400g tins (1993g required)
- Mushrooms 550g
- Onion 7
- Carrot 7
- Sweet potato mash 675g
- Celery 17 sticks
- Celery 4 stalks
- Red pepper 2
- Sweet potato 230g
- Spinach 95g
Dairy & Eggs
- Coconut milk 3 x 400ml tins (853ml required)
- Oat milk 1 x 1L carton (490ml required)
- Coconut milk light 1 x 400ml tin (142ml required)
Fruit
- Mango chunks 430g
- mixed berries 140g
- Banana 2
Herbs & Spices
- Curry powder 3 tbsp
- Chilli powder 1.75 tsp
- Cumin 2.5 tsp
- Paprika 1 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1353ml required)
- Peanut butter 170g
- Curry paste 21g
Tins & Jars
- Mixed beans 650g
Extras
- Chia seeds 130g
- Vanilla extract, optional to taste x5
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 71g 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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