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 Quick Shop 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: All diets
7-day meal plan
Monday
1800 kcal - 131g protein
Breakfast: Chia and Oat Overnight Pot with Berries (427 kcal, 15g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (473 kcal, 21g protein)
Dinner: Turkey Mince Bolognese with Wholemeal Pasta (669 kcal, 55g protein)
Snack: Chocolate Protein Shake (231 kcal, 40g protein)
Tuesday
1800 kcal - 127g protein
Breakfast: Chia and Oat Overnight Pot with Berries (432 kcal, 15g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (538 kcal, 42g protein)
Dinner: King Prawn Egg Fried Brown Rice (561 kcal, 44g protein)
Snack: Mini Protein Overnight Oats (269 kcal, 26g protein)
Wednesday
1800 kcal - 122g protein
Breakfast: Chia and Oat Overnight Pot with Berries (469 kcal, 16g protein)
Lunch: Lentil and Roasted Vegetable Soup (456 kcal, 20g protein)
Dinner: Chicken and Mushroom Wholemeal Pasta (710 kcal, 61g protein)
Snack: Lean Beef Jerky (165 kcal, 25g protein)
Thursday
1800 kcal - 144g protein
Breakfast: Chia and Oat Overnight Pot with Berries (434 kcal, 15g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (598 kcal, 56g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (586 kcal, 59g protein)
Snack: Hard-Boiled Eggs (182 kcal, 14g protein)
Friday
1800 kcal - 131g protein
Breakfast: Chia and Oat Overnight Pot with Berries (466 kcal, 16g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (617 kcal, 55g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (528 kcal, 45g protein)
Snack: Frozen Edamame Beans with Sea Salt (189 kcal, 15g protein)
Saturday
1800 kcal - 119g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (514 kcal, 24g protein)
Lunch: Chicken and Orzo Soup (539 kcal, 49g protein)
Dinner: Red Lentil Dahl with Brown Rice (551 kcal, 24g protein)
Snack: Prawn Cocktail in Lettuce Cups (196 kcal, 22g protein)
Sunday
1800 kcal - 125g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (501 kcal, 24g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (465 kcal, 24g protein)
Dinner: Chicken and Lentil One-Pot Stew (620 kcal, 60g protein)
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 427 kcal, 15g protein.
Recipe
Add Rolled oats 70g, Chia seeds 2.25 tsp, Oat milk 230ml, Frozen mixed berries 90g, Maple syrup 1.25 tsp to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Lunch473 kcal · 21g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 473 kcal, 21g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 115g dry, Sweet potato 230g, Baby spinach 70g, Tahini 25g, Lemon juice, Cumin 1.25 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.
Dinner669 kcal · 55g protein · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 669 kcal, 55g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
