Monday
1500 kcal - 123g protein- Breakfast: Egg White Omelette with Peppers (322 kcal, 42g protein)
- Lunch: Edamame and Soba Noodle Salad (589 kcal, 31g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (589 kcal, 50g protein)
Aldi Vegetarian Quick Shop 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 difficultyLow (10–20 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 styleLow (10–20 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 Quick Shop 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 - 100g protein- Breakfast: Egg White Omelette with Peppers (322 kcal, 42g protein)
- Lunch: Lentil and Roasted Vegetable Soup (505 kcal, 22g protein)
- Dinner: Tofu Pad Thai (673 kcal, 36g protein)
Wednesday
1500 kcal - 101g protein- Breakfast: Egg White Omelette with Peppers (325 kcal, 42g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (566 kcal, 34g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (609 kcal, 25g protein)
Thursday
1500 kcal - 106g protein- Breakfast: Egg White Omelette with Peppers (314 kcal, 41g protein)
- Lunch: Miso Tofu and Edamame Bowl (573 kcal, 38g protein)
- Dinner: Red Lentil Dahl with Brown Rice (613 kcal, 27g protein)
Friday
1500 kcal - 92g protein- Breakfast: Egg White Omelette with Peppers (303 kcal, 39g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (631 kcal, 29g protein)
- Dinner: Chickpea and Spinach Coconut Curry (566 kcal, 24g protein)
Saturday
1500 kcal - 92g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (448 kcal, 29g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (496 kcal, 22g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 41g protein)
Sunday
1500 kcal - 73g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (466 kcal, 30g protein)
- Lunch: Black Bean Burrito Bowl (555 kcal, 25g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (479 kcal, 18g protein)
Weekly shopping list
Protein
- Egg whites 8
- Eggs 4
- Green lentils 140g
- Firm tofu 280g
- Silken tofu 205g
- Red lentils 165g
- Tinned chickpeas 525g
- Green lentils 120g dry
- Quorn mince 240g
- Black beans tinned 250g
Carbs & Grains
- Soba noodles 110g dry
- Wholemeal roll 1
- Rice noodles 110g dry
- Brown rice 115g dry
- Wholemeal bread 2 slices
- Wholemeal pasta 110g dry
Vegetables
- Mixed peppers 140g
- Onion 3/4
- Edamame beans 140g
- Cucumber 3/4
- Red pepper 1
- Spinach 85g
- Cherry tomatoes 11
- Courgette 1
- Onion 1
- Spring onion 4
- Peanuts 30g
- Tinned tomatoes 270g
- Baby spinach 195g
- Sweet potato 240g
- Sweetcorn 75g
Dairy & Eggs
- Halloumi 130g
- Coconut milk light 260ml
- Butter 6g
- Semi-skimmed milk 35ml
- Butternut squash 500g
Extras & Condiments
- Olive oil spray
- Mixed herbs 1.5 tsp
- Soy sauce 1.5 tbsp
- Sesame oil 1.5 tsp
- Ginger 1.5 tsp
- Reduced-fat feta 85g
- Olive oil 1.5 tsp
- Vegetable stock 700ml
- Cumin 1.5 tsp
- Beansprouts 140g
- Tamari 2.75 tbsp
- Lime juice
- Roasted mixed veg 210g
- Tahini 30g
- Lemon juice
- Sesame seeds 1.5 tsp
- Frozen mixed veg 280g
- Miso paste 1.25 tbsp
- Garlic 4 cloves
- Garam masala 2.75 tsp
- Mixed leaves 80g
- Balsamic glaze 1.25 tsp
- Curry paste 40g
- Salsa 65g
- Coriander fresh
Your 7-Day Meal Plan
Monday
1500 kcal123g protein
Breakfast322 kcal · 42g protein · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 322 kcal, 42g protein.
Recipe
- Prepare the ingredients: Egg whites 8, Mixed peppers 140g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch589 kcal · 31g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 589 kcal, 31g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 110g dry, Edamame beans 140g, Cucumber 3/4, Red pepper 1, Soy sauce 1.5 tbsp, Sesame oil 1.5 tsp, Ginger 1.5 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.
Dinner589 kcal · 50g protein · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 589 kcal, 50g protein.
Recipe
- Prepare the ingredients: Eggs 4, Reduced-fat feta 85g, Spinach 85g, Cherry tomatoes 11, Olive oil 1.5 tsp, Mixed herbs 1.5 tsp, Wholemeal roll 1.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Egg whites 8
- Eggs 4
- Green lentils 140g
- Firm tofu 280g
- Silken tofu 205g
- Red lentils 165g
- Tinned chickpeas 525g
- Green lentils 120g dry
- Quorn mince 240g
- Black beans tinned 250g
Carbs & Grains
- Soba noodles 110g dry
- Wholemeal roll 1
- Rice noodles 110g dry
- Brown rice 115g dry
- Wholemeal bread 2 slices
- Wholemeal pasta 110g dry
Vegetables
- Mixed peppers 140g
- Onion 3/4
- Edamame beans 140g
- Cucumber 3/4
- Red pepper 1
- Spinach 85g
- Cherry tomatoes 11
- Courgette 1
- Onion 1
- Spring onion 4
- Peanuts 30g
- Tinned tomatoes 270g
- Baby spinach 195g
- Sweet potato 240g
- Sweetcorn 75g
Dairy & Eggs
- Halloumi 130g
- Coconut milk light 260ml
- Butter 6g
- Semi-skimmed milk 35ml
- Butternut squash 500g
Extras & Condiments
- Olive oil spray
- Mixed herbs 1.5 tsp
- Soy sauce 1.5 tbsp
- Sesame oil 1.5 tsp
- Ginger 1.5 tsp
- Reduced-fat feta 85g
- Olive oil 1.5 tsp
- Vegetable stock 700ml
- Cumin 1.5 tsp
- Beansprouts 140g
- Tamari 2.75 tbsp
- Lime juice
- Roasted mixed veg 210g
- Tahini 30g
- Lemon juice
- Sesame seeds 1.5 tsp
- Frozen mixed veg 280g
- Miso paste 1.25 tbsp
- Garlic 4 cloves
- Garam masala 2.75 tsp
- Mixed leaves 80g
- Balsamic glaze 1.25 tsp
- Curry paste 40g
- Salsa 65g
- Coriander fresh
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.