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 Vegetarian Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 76g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
1,485 kcal76g protein221g carbs33g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person75g protein · 203g carbs per person
Breakfast315 kcal · 22g protein · 33g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 315 kcal, 22g protein, 33g carbs.
Recipe
Ingredients
- 175g skyr
- 15g walnuts
- 1 banana
- ¾ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch547 kcal · 22g protein · 60g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 547 kcal, 22g protein, 60g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 70g brown rice (dry weight)
- ½ avocado
- 2 generous handfuls mixed leaves (about 50g)
- 5 cherry tomatoes
- 1 tbsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner638 kcal · 31g protein · 110g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 638 kcal, 31g protein, 110g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 325g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 600ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
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 47 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 Vegetarian 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
1500 kcal - 75g protein, 203g carbs, 38g fat, 28g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (315 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (547 kcal, 22g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (638 kcal, 31g protein, 110g carbs, 3g fat, 18g fibre per person)
Tuesday
1501 kcal - 69g protein, 196g carbs, 51g fat, 28g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (273 kcal, 18g protein, 31g carbs, 10g fat, 3g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (427 kcal, 18g protein, 49g carbs, 16g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (801 kcal, 33g protein, 116g carbs, 25g fat, 20g fibre per person)
Wednesday
1468 kcal - 86g protein, 247g carbs, 20g fat, 60g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (413 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (381 kcal, 22g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (674 kcal, 35g protein, 132g carbs, 3g fat, 33g fibre per person)
Thursday
1501 kcal - 82g protein, 252g carbs, 19g fat, 44g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (369 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (801 kcal, 39g protein, 149g carbs, 4g fat, 21g fibre per person)
Friday
1444 kcal - 83g protein, 197g carbs, 35g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (318 kcal, 23g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (617 kcal, 31g protein, 77g carbs, 20g fat, 7g fibre per person)
Saturday
1480 kcal - 67g protein, 208g carbs, 39g fat, 34g fibre- Breakfast: Banana and Oat Smoothie (372 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (599 kcal, 28g protein, 59g carbs, 27g fat, 9g fibre per person)
Sunday
1500 kcal - 72g protein, 242g carbs, 27g fat, 29g fibre- Breakfast: Banana and Oat Smoothie (413 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (464 kcal, 34g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (623 kcal, 27g protein, 107g carbs, 8g fat, 10g fibre per person)
Weekly shopping list
Protein
- Eggs 6
- Red lentils 380g
- Tinned chickpeas 280g
- Green lentils 230g
Carbs & Grains
- Brown rice 430g
- Wholemeal 3 rolls
- Wholemeal 1 pitta
- Rolled oats 90g
- Wholemeal pasta 80g
Vegetables
- Avocado 1
- Mixed leaves 95g
- Cherry tomatoes 1 x 300g pack (285g required)
- Butternut squash 340g
- Onion 8
- Baby spinach 240g
- Tinned tomatoes 3 x 400g tins (1155g required)
- Mushrooms 410g
- Carrot 4
- Sweet potato mash 280g
- Celery 4 stalks
- mixed veg 180g
- Spring onion 2
- Courgette 1
- Red pepper 1
- peas 95g
Dairy & Eggs
- Skyr 900g
- Coconut milk light 1 x 400ml tin (139ml required)
- Oat milk 1 x 1L carton (450ml required)
- Ricotta 90g
- Parmesan 35g
- Cottage cheese 190g
Fruit
- Banana 6
Herbs & Spices
- Garlic 14 cloves
- Basil, optional to taste x2
- Ginger 1 tsp
- Garam masala 2 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 1.5 tbsp
- Tahini dressing 35g
- Vegetable stock 6 cubes (makes 3L; 2654ml required)
- Curry paste 21g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Peanut butter 10g
- Olive oil 2.75 tsp
Tins & Jars
- Cannellini beans 420g
Extras
- Walnuts 90g
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.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 76g 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.