Monday
1500 kcal - 80g protein- Breakfast: Banana and Peanut Butter Porridge (486 kcal, 17g protein)
- Lunch: Edamame and Soba Noodle Salad (453 kcal, 24g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (561 kcal, 39g protein)
Aldi Lower-Sugar Weekly Weight Loss Plan — 1,500 kcal
Free printable 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
DietAll diets
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
DietAll diets
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 Lower-Sugar 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 - 96g protein- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 19g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (512 kcal, 29g protein)
- Dinner: Chicken and Vegetable Broth with Bread (452 kcal, 48g protein)
Wednesday
1500 kcal - 91g protein- Breakfast: Banana and Peanut Butter Porridge (475 kcal, 17g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (433 kcal, 25g protein)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (592 kcal, 49g protein)
Thursday
1500 kcal - 98g protein- Breakfast: Banana and Peanut Butter Porridge (523 kcal, 19g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (419 kcal, 28g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (558 kcal, 51g protein)
Friday
1500 kcal - 81g protein- Breakfast: Banana and Peanut Butter Porridge (500 kcal, 18g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (578 kcal, 47g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (422 kcal, 16g protein)
Saturday
1500 kcal - 75g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (436 kcal, 12g protein)
- Lunch: Baked Falafel and Salad Pitta (504 kcal, 18g protein)
- Dinner: Lentil and Turkey Sausage Casserole (560 kcal, 45g protein)
Sunday
1500 kcal - 75g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (424 kcal, 12g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (522 kcal, 24g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (554 kcal, 39g protein)
Weekly shopping list
Protein
- Mackerel fillet 195g
- Eggs 2 soft-boiled
- Chicken breast 215g
- Chicken stock 825ml
- Firm tofu 190g
- Red lentils 105g
- Eggs 3
- Cod fillet 235g
- Salmon fillet 165g
- Turkey sausages 4
- King prawns 215g
Carbs & Grains
- Rolled oats 95g
- Soba noodles 85g dry
- New potatoes 270g
- Brown rice 95g dry
- Wholemeal roll 1
- Wholewheat noodles 85g dry
- Low-sugar granola 20g
- Wholemeal pitta 1
- Wholemeal pasta 100g dry
Vegetables
- Edamame beans 110g
- Cucumber half
- Red pepper 1
- Spring onion 3
- Avocado half
- Cherry tomatoes 7
- Carrot 2
- Celery 2 stalks
- Onion 1
- Broccoli 105g
- Tinned tomatoes 420g
- Courgette 1
- Onion half
- Baby spinach 65g
- Cucumber 55g
- Tomato 1
Dairy & Eggs
- Oat milk 320ml
- Peanut butter 1 tbsp
- Butternut squash 440g
- Halloumi 110g
Extras & Condiments
- Banana 1
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
- Mixed leaves 70g
- Tahini dressing 25g
- Garlic 2 cloves
- Lean lamb shoulder 210g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Olive oil 1.25 tsp
- Green beans 175g
- Lemon 1
- Parsley
- Quinoa 90g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Vegetable stock 775ml
- Medjool dates 2
- Hemp seeds 1 tbsp
- Falafel 4 baked
- Hummus 45g
- Paprika 1 tsp
- Balsamic glaze 1 tsp
- Basil fresh
- Chilli flakes pinch
Your 7-Day Meal Plan
Monday
1500 kcal80g protein
Breakfast486 kcal · 17g protein · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 486 kcal, 17g protein.
Recipe
- Lay out the ingredients: Rolled oats 95g, Oat milk 320ml, Banana 1, Peanut butter 1 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch453 kcal · 24g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 453 kcal, 24g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 85g dry, Edamame beans 110g, Cucumber half, Red pepper 1, Soy sauce 1 tbsp, Sesame oil 1 tsp, Ginger 1 tsp.
- 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.
Dinner561 kcal · 39g protein · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 561 kcal, 39g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Mackerel fillet 195g, New potatoes 270g, Spring onion 3, Lemon juice, Mustard dressing 20g, Watercress 45g.
- 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.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Mackerel fillet 195g
- Eggs 2 soft-boiled
- Chicken breast 215g
- Chicken stock 825ml
- Firm tofu 190g
- Red lentils 105g
- Eggs 3
- Cod fillet 235g
- Salmon fillet 165g
- Turkey sausages 4
- King prawns 215g
Carbs & Grains
- Rolled oats 95g
- Soba noodles 85g dry
- New potatoes 270g
- Brown rice 95g dry
- Wholemeal roll 1
- Wholewheat noodles 85g dry
- Low-sugar granola 20g
- Wholemeal pitta 1
- Wholemeal pasta 100g dry
Vegetables
- Edamame beans 110g
- Cucumber half
- Red pepper 1
- Spring onion 3
- Avocado half
- Cherry tomatoes 7
- Carrot 2
- Celery 2 stalks
- Onion 1
- Broccoli 105g
- Tinned tomatoes 420g
- Courgette 1
- Onion half
- Baby spinach 65g
- Cucumber 55g
- Tomato 1
Dairy & Eggs
- Oat milk 320ml
- Peanut butter 1 tbsp
- Butternut squash 440g
- Halloumi 110g
Extras & Condiments
- Banana 1
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
- Mixed leaves 70g
- Tahini dressing 25g
- Garlic 2 cloves
- Lean lamb shoulder 210g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Olive oil 1.25 tsp
- Green beans 175g
- Lemon 1
- Parsley
- Quinoa 90g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Vegetable stock 775ml
- Medjool dates 2
- Hemp seeds 1 tbsp
- Falafel 4 baked
- Hummus 45g
- Paprika 1 tsp
- Balsamic glaze 1 tsp
- Basil fresh
- Chilli flakes pinch
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.