Monday
1500 kcal - 69g protein- Breakfast: Peanut Butter Overnight Oats (492 kcal, 21g protein)
- Lunch: Black Bean Burrito Bowl (504 kcal, 23g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (504 kcal, 25g protein)
Aldi Vegan 5-a-Day Weekly Weight Loss Plan — 1,500 kcal
Free printable vegan UK weight loss meal plan for Aldi: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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 Vegan 5-a-Day Weekly Weight Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 72g protein- Breakfast: Peanut Butter Overnight Oats (516 kcal, 22g protein)
- Lunch: Lentil and Roasted Vegetable Soup (432 kcal, 19g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (552 kcal, 31g protein)
Wednesday
1500 kcal - 69g protein- Breakfast: Peanut Butter Overnight Oats (512 kcal, 21g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (488 kcal, 29g protein)
- Dinner: Chickpea and Sweet Potato Stew (500 kcal, 19g protein)
Thursday
1500 kcal - 71g protein- Breakfast: Peanut Butter Overnight Oats (481 kcal, 20g protein)
- Lunch: Chickpea and Spinach Curry with Rice (504 kcal, 20g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (515 kcal, 31g protein)
Friday
1500 kcal - 61g protein- Breakfast: Peanut Butter Overnight Oats (533 kcal, 22g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (496 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (471 kcal, 17g protein)
Saturday
1500 kcal - 76g protein- Breakfast: Banana and Oat Smoothie (391 kcal, 13g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (504 kcal, 30g protein)
- Dinner: Tofu Pad Thai (605 kcal, 33g protein)
Sunday
1500 kcal - 56g protein- Breakfast: Banana and Oat Smoothie (391 kcal, 13g protein)
- Lunch: Baked Falafel and Salad Pitta (567 kcal, 20g protein)
- Dinner: Chickpea and Spinach Coconut Curry (542 kcal, 23g protein)
Weekly shopping list
Protein
- Black beans tinned 230g
- Green lentils 120g
- Firm tofu 240g
- Tinned chickpeas 240g
- Red lentils 125g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholemeal pitta 1
Vegetables
- Sweetcorn 70g
- Tinned tomatoes 460g
- Onion 1
- Red pepper 1
- Courgette 1
- Broccoli 240g
- Spring onion 2
- Sweet potato 300g
- Spinach 120g
- Baby spinach 110g
- Carrot 1
- Celery 2 stalks
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 230ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 500g
- Coconut milk light 250ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Salsa 55g
- Coriander fresh
- Lime juice
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Vegetable stock 600ml
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 225g
- Curry paste 35g
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Beansprouts 125g
- Tamari 2.5 tbsp
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
Your 7-Day Meal Plan
Monday
1500 kcal69g protein
Breakfast492 kcal · 21g protein · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 492 kcal, 21g protein.
Recipe
- Add Rolled oats 90g, Oat milk 230ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch504 kcal · 23g protein · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 504 kcal, 23g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 230g, Brown rice 90g dry, Sweetcorn 70g, Salsa 55g, Coriander fresh, Lime juice.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner504 kcal · 25g protein · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 504 kcal, 25g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Mixed beans tinned 460g, Tinned tomatoes 460g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 90g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Black beans tinned 230g
- Green lentils 120g
- Firm tofu 240g
- Tinned chickpeas 240g
- Red lentils 125g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholemeal pitta 1
Vegetables
- Sweetcorn 70g
- Tinned tomatoes 460g
- Onion 1
- Red pepper 1
- Courgette 1
- Broccoli 240g
- Spring onion 2
- Sweet potato 300g
- Spinach 120g
- Baby spinach 110g
- Carrot 1
- Celery 2 stalks
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 230ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 500g
- Coconut milk light 250ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Salsa 55g
- Coriander fresh
- Lime juice
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Vegetable stock 600ml
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 225g
- Curry paste 35g
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Beansprouts 125g
- Tamari 2.5 tbsp
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 weight loss 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 weight loss 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.
Feedback
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