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 Vegan Lean Protein Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 88g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,797 kcal88g protein247g carbs53g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person72g protein · 246g carbs per person
Breakfast250 kcal · 7g protein · 40g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 250 kcal, 7g protein, 40g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ¼ avocado
- 5 cherry tomatoes
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch488 kcal · 25g protein · 76g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 488 kcal, 25g protein, 76g carbs.
Recipe
Ingredients
- 70g green lentils (dry weight)
- ¾ medium sweet potato
- 1 generous handful baby spinach (about 40g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner843 kcal · 35g protein · 122g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 843 kcal, 35g protein, 122g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack218 kcal · 5g protein · 8g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 218 kcal, 5g protein, 8g carbs.
Recipe
Ingredients
- 20g dark chocolate 70%
- 15g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds 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
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
- 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 Vegan Lean Protein 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
1799 kcal - 72g protein, 246g carbs, 60g fat, 46g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (250 kcal, 7g protein, 40g carbs, 7g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (488 kcal, 25g protein, 76g carbs, 10g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (843 kcal, 35g protein, 122g carbs, 26g fat, 21g fibre per person)
- Snack: Dark Chocolate and Almonds (218 kcal, 5g protein, 8g carbs, 17g fat, 4g fibre per person)
Tuesday
1801 kcal - 92g protein, 232g carbs, 54g fat, 40g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (508 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (727 kcal, 46g protein, 78g carbs, 27g fat, 8g fibre per person)
- Snack: Almonds and Dried Cranberries (201 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Wednesday
1780 kcal - 79g protein, 284g carbs, 46g fat, 59g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (698 kcal, 36g protein, 108g carbs, 15g fat, 20g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (603 kcal, 29g protein, 117g carbs, 9g fat, 25g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Thursday
1798 kcal - 83g protein, 301g carbs, 27g fat, 69g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (333 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (493 kcal, 30g protein, 82g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (836 kcal, 39g protein, 153g carbs, 6g fat, 35g fibre per person)
- Snack: Carrot Sticks with Hummus (136 kcal, 5g protein, 19g carbs, 6g fat, 6g fibre per person)
Friday
1804 kcal - 89g protein, 245g carbs, 55g fat, 41g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (625 kcal, 32g protein, 97g carbs, 13g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (712 kcal, 43g protein, 90g carbs, 21g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Saturday
1799 kcal - 106g protein, 193g carbs, 67g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (328 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (906 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Carrot Sticks with Hummus (129 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Sunday
1800 kcal - 95g protein, 225g carbs, 64g fat, 50g fibre- Breakfast: Tofu Scramble with Peppers (356 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (626 kcal, 32g protein, 97g carbs, 13g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (541 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
- Snack: Dark Chocolate and Almonds (277 kcal, 6g protein, 11g carbs, 22g fat, 4g fibre per person)
Weekly shopping list
Protein
- Green lentils 650g
- Tinned chickpeas 800g
- Firm tofu 925g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 290g
- Rice noodles 80g
Vegetables
- Avocado 3
- Cherry tomatoes 2 x 300g packs (472g required)
- Sweet potato 1.25kg
- Baby spinach 330g
- Tinned tomatoes 4 x 400g tins (1317g required)
- Onion 5
- Courgette 3
- Red pepper 4
- Spring onion 5
- Spinach 200g
- Celery 8 sticks
- Carrot 4
- Broccoli 190g
- Mixed peppers 190g
- mixed veg 180g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (321ml required)
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 3.5 tbsp
- Paprika 2 tsp
- Chilli powder 1 tsp
- Turmeric 1 tsp
Condiments & Oils
- Tahini 75g
- Curry paste 50g
- Vegetable stock 3 cubes (makes 1500ml; 1384ml required)
- Tamari 2 tbsp
- Almond butter 2 tbsp
- Hummus 110g
- Teriyaki sauce 40g
- Olive oil 2 tsp
Tins & Jars
- Mixed beans 380g
Extras
- Lemon juice 1.75 tbsp
- Lemon juice, optional to taste x4
- Dark chocolate 70% 50g
- Almonds 60g
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
- Dried cranberries 19g
- Sesame seeds 1 tsp
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
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 88g 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 the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Aldi.
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