Monday
1500 kcal - 72g protein- Breakfast: Chia Seed Pudding with Mango (365 kcal, 12g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (535 kcal, 23g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (600 kcal, 37g protein)
Aldi Vegetarian Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable vegetarian 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
DietVegetarian
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
DietVegetarian
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 Vegetarian Balanced Plate 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 - 85g protein- Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
- Lunch: Black Bean Burrito Bowl (579 kcal, 26g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (553 kcal, 47g protein)
Wednesday
1500 kcal - 74g protein- Breakfast: Chia Seed Pudding with Mango (353 kcal, 11g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (542 kcal, 30g protein)
- Dinner: Tofu Pad Thai (605 kcal, 33g protein)
Thursday
1500 kcal - 62g protein- Breakfast: Chia Seed Pudding with Mango (408 kcal, 13g protein)
- Lunch: Cannellini Bean and Tomato Soup (466 kcal, 23g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (626 kcal, 26g protein)
Friday
1500 kcal - 70g protein- Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (540 kcal, 32g protein)
- Dinner: Red Lentil Dahl with Brown Rice (592 kcal, 26g protein)
Saturday
1500 kcal - 92g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (462 kcal, 33g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (487 kcal, 36g protein)
- Dinner: Chickpea and Spinach Coconut Curry (551 kcal, 23g protein)
Sunday
1500 kcal - 94g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (450 kcal, 33g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (475 kcal, 18g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (575 kcal, 43g protein)
Weekly shopping list
Protein
- Green lentils 130g dry
- Firm tofu 260g
- Tinned chickpeas 130g
- Black beans tinned 260g
- Eggs 4
- Eggs 3 soft-boiled
- Red lentils 160g
- Quorn mince 250g
Carbs & Grains
- Brown rice 105g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholewheat noodles 105g dry
- Rye bread 3 slices
- Wholemeal pitta 1
- Wholemeal pasta 115g dry
Vegetables
- Sweet potato 260g
- Baby spinach 80g
- Sweetcorn 80g
- Spinach 80g
- Cherry tomatoes 11
- Avocado 3/4
- Spring onion 4
- Peanuts 25g
- Tinned tomatoes 575g
- Onion 1
- Broccoli 130g
- Black pepper pinch
- Courgette 1 roasted
- Red pepper 1 roasted
Dairy & Eggs
- Coconut milk 260ml
- Tinned coconut milk light 260ml
- Butter 6g
- Cottage cheese 260g
- Coconut milk light 260ml
Extras & Condiments
- Chia seeds 40g
- Mango chunks 130g
- Vanilla extract drop
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Mixed frozen veg 260g
- Curry paste 40g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-fat feta 80g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Mixed leaves 75g
- Tahini dressing 25g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Cannellini beans tinned 290g
- Garlic 4 cloves
- Vegetable stock 290ml
- Basil
- Frozen mixed veg 290g
- Soy sauce 3 tbsp
- Sesame oil 1.5 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Turmeric 0.75 tsp
- Hummus 100g
Your 7-Day Meal Plan
Monday
1500 kcal72g protein
Breakfast365 kcal · 12g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 365 kcal, 12g protein.
Recipe
- Add Chia seeds 40g, Coconut milk 260ml, Mango chunks 130g, Vanilla extract drop 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.
Lunch535 kcal · 23g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 535 kcal, 23g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 130g dry, Sweet potato 260g, Baby spinach 80g, Tahini 25g, Lemon juice, Cumin 1.25 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.
Dinner600 kcal · 37g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 600 kcal, 37g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Tinned chickpeas 130g, Mixed frozen veg 260g, Tinned coconut milk light 260ml, Curry paste 40g, Brown rice 105g 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
- Green lentils 130g dry
- Firm tofu 260g
- Tinned chickpeas 130g
- Black beans tinned 260g
- Eggs 4
- Eggs 3 soft-boiled
- Red lentils 160g
- Quorn mince 250g
Carbs & Grains
- Brown rice 105g dry
- Wholemeal roll 1
- Rice noodles 100g dry
- Wholewheat noodles 105g dry
- Rye bread 3 slices
- Wholemeal pitta 1
- Wholemeal pasta 115g dry
Vegetables
- Sweet potato 260g
- Baby spinach 80g
- Sweetcorn 80g
- Spinach 80g
- Cherry tomatoes 11
- Avocado 3/4
- Spring onion 4
- Peanuts 25g
- Tinned tomatoes 575g
- Onion 1
- Broccoli 130g
- Black pepper pinch
- Courgette 1 roasted
- Red pepper 1 roasted
Dairy & Eggs
- Coconut milk 260ml
- Tinned coconut milk light 260ml
- Butter 6g
- Cottage cheese 260g
- Coconut milk light 260ml
Extras & Condiments
- Chia seeds 40g
- Mango chunks 130g
- Vanilla extract drop
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Mixed frozen veg 260g
- Curry paste 40g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-fat feta 80g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Mixed leaves 75g
- Tahini dressing 25g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Cannellini beans tinned 290g
- Garlic 4 cloves
- Vegetable stock 290ml
- Basil
- Frozen mixed veg 290g
- Soy sauce 3 tbsp
- Sesame oil 1.5 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Turmeric 0.75 tsp
- Hummus 100g
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 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.