What this plan is for
An Aldi weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegan 5-a-Day Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 60g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,500 kcal60g protein258g carbs29g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1503 kcal per person58g protein · 234g carbs per person
Breakfast354 kcal · 7g protein · 69g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 354 kcal, 7g protein, 69g carbs.
Recipe
Ingredients
- 1 banana
- 1 Medjool date
- 65ml oat milk
- ¾ tbsp hemp seeds
- 15g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, Medjool date and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch376 kcal · 19g protein · 53g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 376 kcal, 19g protein, 53g carbs.
Recipe
Ingredients
- 100g silken tofu
- 70g edamame beans
- 50g brown rice (dry weight)
- ¾ tbsp miso paste
- ¾ tbsp soy sauce
- ¾ tsp sesame seeds
Allergens in this meal: Cereals containing gluten, 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.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner773 kcal · 32g protein · 112g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 773 kcal, 32g protein, 112g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 100g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, 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.
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.
0 of 40 items tickedSaved on this device
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1503 kcal - 58g protein, 234g carbs, 42g fat, 34g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (354 kcal, 7g protein, 69g carbs, 8g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (376 kcal, 19g protein, 53g carbs, 10g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (773 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
Tuesday
1500 kcal - 59g protein, 289g carbs, 19g fat, 51g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 23g protein, 94g carbs, 7g fat, 15g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (507 kcal, 26g protein, 99g carbs, 2g fat, 25g fibre per person)
Wednesday
1499 kcal - 60g protein, 264g carbs, 31g fat, 40g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (499 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (508 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
Thursday
1498 kcal - 57g protein, 282g carbs, 20g fat, 49g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (408 kcal, 8g protein, 82g carbs, 9g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (441 kcal, 19g protein, 81g carbs, 6g fat, 13g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (649 kcal, 30g protein, 119g carbs, 5g fat, 27g fibre per person)
Friday
1501 kcal - 63g protein, 263g carbs, 23g fat, 33g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (419 kcal, 9g protein, 83g carbs, 9g fat, 9g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (432 kcal, 22g protein, 60g carbs, 11g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (650 kcal, 32g protein, 120g carbs, 3g fat, 17g fibre per person)
Saturday
1499 kcal - 61g protein, 244g carbs, 26g fat, 39g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (388 kcal, 9g protein, 46g carbs, 17g fat, 6g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (492 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (619 kcal, 30g protein, 107g carbs, 3g fat, 18g fibre per person)
Sunday
1501 kcal - 62g protein, 229g carbs, 41g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (449 kcal, 10g protein, 54g carbs, 20g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (521 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (531 kcal, 25g protein, 103g carbs, 8g fat, 22g fibre per person)
Weekly shopping list
Protein
- Silken tofu 490g
- Tinned chickpeas 1.15kg
- Green lentils 170g
- Red lentils 180g
Carbs & Grains
- Low-sugar granola 80g
- Brown rice 625g
- Quinoa 110g
- Wholemeal 1 roll
Vegetables
- Edamame beans 330g
- Baby spinach 340g
- Tinned tomatoes 5 x 400g tins (1777g required)
- Onion 4
- Mushrooms 170g
- Carrot 2
- Sweet potato mash 210g
- Sweet potato 460g
- Spinach 190g
- Red pepper 1
- Butternut squash 330g
Dairy & Eggs
- Oat milk 1 x 1L carton (389ml required)
- Coconut milk light 2 x 400ml tins (480ml required)
Fruit
- Banana 8
- Medjool 8 dates
- Mango chunks 140g
Herbs & Spices
- Curry powder 1.75 tbsp
- Cumin 2.75 tsp
- Paprika 2 tsp
- Chilli powder 0.75 tsp
- Garlic 4 cloves
- Ginger 0.75 tsp
- Garam masala 1.75 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Miso paste 3.25 tbsp
- Soy sauce 3.25 tbsp
- Curry paste 20g
- Vegetable stock 2 cubes (makes 1L; 733ml required)
Tins & Jars
- Mixed beans 290g
Extras
- Hemp seeds 4 tbsp
- Sesame seeds 1.25 tbsp
- Maple syrup 1.75 tsp
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
- 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
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 60g 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 weight loss plan?
Plenty of weight loss plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,500 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
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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