Aldi Vegetarian Alternative Quick Prep Weight Loss Plan — 1,500 kcal
Free 7-day Vegetarian weight loss meal plan for Aldi. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Tinned chickpeas 200g
- Eggs 3
- Green lentils 100g
- Firm tofu 180g
- Quorn mince 200g
- Silken tofu 150g
Carbs & Grains
- Rolled oats 90g
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholemeal pasta 90g dry
Vegetables
- Baby spinach 100g
- Spring onion 2
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Onion 1
- Courgette 1
- Sweet potato 250g
- Spinach 100g
- Broccoli 200g
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Coconut milk light 200ml
- Butternut squash 400g
- Semi-skimmed milk 200ml
- Halloumi 100g
Extras & Condiments
- Banana 1
- Curry powder 2 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Vegetable stock 500ml
- Cumin 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Mixed herbs 1 tsp
- Miso paste 1 tbsp
- Honey 1 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Paprika 1 tsp
- Teriyaki sauce 40g
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.
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.