Aldi Vegetarian Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal

Free printable vegetarian UK weight loss meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 Batch-Friendly Weekly Weight Loss Plan — 1,800 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.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 80g protein
  • Breakfast: Banana and Oat Smoothie (445 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (459 kcal, 23g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (674 kcal, 26g protein)
  • Snack: Hard-Boiled Eggs (222 kcal, 17g protein)

Tuesday

1800 kcal - 104g protein
  • Breakfast: Banana and Oat Smoothie (365 kcal, 12g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (482 kcal, 28g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (612 kcal, 31g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (341 kcal, 33g protein)

Wednesday

1800 kcal - 90g protein
  • Breakfast: Banana and Oat Smoothie (410 kcal, 13g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (503 kcal, 37g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (582 kcal, 29g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (305 kcal, 11g protein)

Thursday

1800 kcal - 77g protein
  • Breakfast: Banana and Oat Smoothie (401 kcal, 13g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (492 kcal, 18g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (596 kcal, 36g protein)
  • Snack: Oat Biscuits with Peanut Butter (311 kcal, 10g protein)

Friday

1800 kcal - 94g protein
  • Breakfast: Banana and Oat Smoothie (410 kcal, 13g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (530 kcal, 24g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (556 kcal, 48g protein)
  • Snack: Almonds and Dried Cranberries (304 kcal, 9g protein)

Saturday

1800 kcal - 82g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (372 kcal, 8g protein)
  • Lunch: Green Lentil and Halloumi Bowl (588 kcal, 36g protein)
  • Dinner: Tofu Pad Thai (576 kcal, 31g protein)
  • Snack: Apple and Peanut Butter (264 kcal, 7g protein)

Sunday

1800 kcal - 68g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (396 kcal, 9g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (498 kcal, 26g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (549 kcal, 23g protein)
  • Snack: Mixed Nuts and Dried Fruit (357 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Firm tofu 210g
  • Tinned chickpeas 130g
  • Red lentils 130g
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 145g dry
  • Wholewheat noodles 95g dry
  • Wholemeal pasta 105g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Wholemeal roll 1
  • Rye bread 2 slices
  • Rice noodles 95g dry
  • Wholemeal bread 3 slices

Vegetables

  • Tinned tomatoes 575g
  • Onion 1
  • Mushrooms 290g
  • Frozen peas 145g
  • Broccoli 120g
  • Baby spinach 175g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Red pepper 1
  • Spinach 40g
  • Carrot 1
  • Celery 3 stalks
  • Avocado half
  • Cucumber 70g
  • Spring onion 4
  • Peanuts 25g
  • Avocado 3/4

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.5 tsp
  • Ricotta 120g
  • Low-fat Greek yogurt 175g
  • Cottage cheese 260g
  • Tinned coconut milk light 260ml
  • Halloumi 95g

Extras & Condiments

  • Banana 1
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Parmesan 30g
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Olive oil 1.25 tbsp
  • Honey 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Reduced-fat feta 80g
  • Almonds 35g
  • Dried cranberries 25g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

1800 kcal80g protein
Breakfast445 kcal · 14g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 445 kcal, 14g protein.

Recipe
  1. Add Banana 1, Rolled oats 70g, Oat milk 360ml, Peanut butter 1.5 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch459 kcal · 23g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 459 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 290g, Tinned tomatoes 575g, Onion 1, Garlic 4 cloves, Vegetable stock 290ml, Basil.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner674 kcal · 26g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 674 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 145g dry, Mushrooms 290g, Frozen peas 145g, Onion 1, Vegetable stock 850ml, Parmesan 30g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack222 kcal · 17g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 222 kcal, 17g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Aldi.

Protein

  • Eggs 3
  • Firm tofu 210g
  • Tinned chickpeas 130g
  • Red lentils 130g
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 145g dry
  • Wholewheat noodles 95g dry
  • Wholemeal pasta 105g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Oat biscuits 5
  • Wholemeal roll 1
  • Rye bread 2 slices
  • Rice noodles 95g dry
  • Wholemeal bread 3 slices

Vegetables

  • Tinned tomatoes 575g
  • Onion 1
  • Mushrooms 290g
  • Frozen peas 145g
  • Broccoli 120g
  • Baby spinach 175g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Red pepper 1
  • Spinach 40g
  • Carrot 1
  • Celery 3 stalks
  • Avocado half
  • Cucumber 70g
  • Spring onion 4
  • Peanuts 25g
  • Avocado 3/4

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.5 tsp
  • Ricotta 120g
  • Low-fat Greek yogurt 175g
  • Cottage cheese 260g
  • Tinned coconut milk light 260ml
  • Halloumi 95g

Extras & Condiments

  • Banana 1
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Parmesan 30g
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Olive oil 1.25 tbsp
  • Honey 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Reduced-fat feta 80g
  • Almonds 35g
  • Dried cranberries 25g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.

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