What this plan is for
An Aldi weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi High-Fibre Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 128g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Protein comes from whole foods — fish, eggs, dairy, legumes — 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
1,799 kcal128g protein227g carbs43g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1793 kcal per person140g protein · 215g carbs per person
Breakfast386 kcal · 27g protein · 42g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 386 kcal, 27g protein, 42g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 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.
Lunch527 kcal · 33g protein · 87g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 527 kcal, 33g protein, 87g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner694 kcal · 63g protein · 72g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 694 kcal, 63g protein, 72g carbs.
Recipe
Ingredients
- 175g chicken breast
- 200g mushrooms
- 90g wholemeal pasta (dry weight)
- 50g low-fat crème fraîche
- 2 garlic cloves
- 1 tsp thyme
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add mushrooms and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in low-fat crème fraîche and thyme, and heat through before serving.
Snack186 kcal · 17g protein · 14g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 186 kcal, 17g protein, 14g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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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.
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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.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 High-Fibre 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 macros and the weekly shopping list.
7-day meal plan
Monday
1793 kcal - 140g protein, 215g carbs, 41g fat, 42g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (386 kcal, 27g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (527 kcal, 33g protein, 87g carbs, 3g fat, 19g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (694 kcal, 63g protein, 72g carbs, 16g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (186 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Tuesday
1801 kcal - 125g protein, 228g carbs, 48g fat, 30g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (370 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (504 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (497 kcal, 48g protein, 77g carbs, 4g fat, 5g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (430 kcal, 21g protein, 26g carbs, 28g fat, 3g fibre per person)
Wednesday
1802 kcal - 113g protein, 249g carbs, 39g fat, 27g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (314 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (572 kcal, 41g protein, 61g carbs, 17g fat, 4g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (701 kcal, 34g protein, 130g carbs, 4g fat, 18g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (215 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Thursday
1801 kcal - 127g protein, 183g carbs, 64g fat, 20g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (370 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (648 kcal, 46g protein, 69g carbs, 19g fat, 4g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (595 kcal, 48g protein, 65g carbs, 17g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (188 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Friday
1798 kcal - 147g protein, 215g carbs, 39g fat, 28g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (367 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (696 kcal, 59g protein, 75g carbs, 17g fat, 5g fibre per person)
- Snack: Chocolate Protein Shake (238 kcal, 32g protein, 16g carbs, 6g fat, 1g fibre per person)
Saturday
1795 kcal - 122g protein, 271g carbs, 24g fat, 48g fibre- Breakfast: Banana and Oat Smoothie (479 kcal, 13g protein, 80g carbs, 11g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (566 kcal, 35g protein, 93g carbs, 4g fat, 20g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (500 kcal, 50g protein, 63g carbs, 7g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (250 kcal, 24g protein, 35g carbs, 2g fat, 7g fibre per person)
Sunday
1802 kcal - 121g protein, 231g carbs, 46g fat, 30g fibre- Breakfast: Banana and Oat Smoothie (400 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (604 kcal, 43g protein, 64g carbs, 18g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (651 kcal, 50g protein, 90g carbs, 13g fat, 15g fibre per person)
- Snack: Cottage Cheese with Cucumber (147 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Green lentils 410g
- Chicken breast 675g
- King prawns 575g
- Smoked mackerel fillet 80g
- Red lentils 110g
- Eggs 2
- Whey protein powder 30g
- Cod fillet 230g
- Turkey breast slices 90g
- Lean stewing beef 180g
Carbs & Grains
- Wholemeal pasta 180g
- Wholewheat noodles 90g
- Brown rice 370g
- Low-sugar granola 25g
- Rolled oats 100g
- New potatoes 290g
Vegetables
- Courgette 4
- Red pepper 4
- Onion 6
- Mushrooms 210g
- edamame beans 160g
- Pak choi 150g
- Mixed peppers 410g
- Tinned tomatoes 2 x 400g tins (521g required)
- Cherry tomatoes 1 x 300g pack (191g required)
- Celery 4 sticks
- peas 75g
- Green beans 170g
- Sweet potato 220g
- Carrot 2
- Cucumber 1 (150g required)
Dairy & Eggs
- Skyr 950g
- Low-fat crème fraîche 55g
- Light cream cheese 19g
- Low-fat Greek yogurt 130g
- Semi-skimmed milk 1 x 1L carton (281ml required)
- Oat milk 1 x 1L carton (501ml required)
- Cottage cheese 140g
Fruit
- Banana 7
Herbs & Spices
- Cumin 1.5 tbsp
- Garlic 16 cloves
- Thyme 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
- Parsley, optional to taste
Condiments & Oils
- Honey 2 tbsp
- Vegetable stock 5 cubes (makes 2500ml; 2023ml required)
- Sweet chilli sauce 19g
- Soy sauce 3 tbsp
- Olive oil 4.25 tbsp
- Peanut butter 45g
- Sesame oil 1 tsp
- Mustard 1.25 tsp
- Beef stock 270ml
Extras
- Walnuts 95g
- Sea salt, optional to taste
- Lime juice, optional to taste
- Lemon juice 1 tsp
- Oatcakes 3
- Lemon 1
- Rye 5 crackers
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
- Large fresh meat and mince packs that portion well for batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- 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
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
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 128g 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 1,800 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 1,800 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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