Aldi Meal Prep Weight Loss Plan — 1,800 kcal
Free 7-day weight loss meal plan for Aldi. Targets ~1800 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
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 340 kcal, 26g protein.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 380 kcal, 28g protein.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 380 kcal, 14g protein.
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 150 kcal, 30g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Chicken breast 120g cooked
- Turkey sausages 4
- Cod fillet 180g
- King prawns 200g
- Eggs 2
- Lean beef strips 180g
Carbs & Grains
- Wholemeal pitta 1
- Rice cakes 2
- Wholewheat noodles 90g dry
- Brown rice 80g dry
- Oatcakes 4
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Onion 1
- Carrot 1
- Celery 2 stalks
- Tinned tomatoes 400g
- Cucumber quarter grated
- Sweet potato 200g
- Broccoli 200g
- Avocado half
- Peas 80g
Dairy & Eggs
- Skyr 200g
- Cottage cheese 200g
- Butternut squash 400g
- Low-fat Greek yogurt 100g
- Peanut butter 1 tbsp
Extras & Condiments
- Walnuts 20g
- Banana 1
- Honey 1 tsp
- Mixed herbs 1 tsp
- Garlic 2 cloves
- Vegetable stock 700ml
- Paprika 1 tsp
- Dill 1 tsp
- Olive oil 1 tsp
- Lemon 1
- Basil fresh
- Chilli flakes pinch
- Cannellini beans tinned 200g
- Reduced-fat crème fraîche 80g
- Rye crackers 4
- Mustard 1 tsp
- Mango half
- Lime juice
- Coriander fresh
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Dried blueberries 20g
- Cumin 1 tsp
- Almonds 20g
- Frozen stir-fry veg 150g
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 tsp
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)
🥦 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, 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?
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.