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 Vegan Lower-Sugar 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.
Breakfast: Porridge with Walnuts and Cinnamon (481 kcal, 17g protein)
Lunch: Edamame and Soba Noodle Salad (518 kcal, 27g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (542 kcal, 27g protein)
Snack: Apple with Walnuts (259 kcal, 6g protein)
Wednesday
1800 kcal - 75g protein
Breakfast: Porridge with Walnuts and Cinnamon (502 kcal, 18g protein)
Lunch: Cannellini Bean and Tomato Soup (411 kcal, 21g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (566 kcal, 28g protein)
Snack: Banana and Almonds (321 kcal, 8g protein)
Thursday
1800 kcal - 87g protein
Breakfast: Porridge with Walnuts and Cinnamon (459 kcal, 16g protein)
Lunch: Miso Tofu and Edamame Bowl (494 kcal, 33g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (541 kcal, 31g protein)
Snack: Dark Chocolate and Almonds (306 kcal, 7g protein)
Friday
1800 kcal - 75g protein
Breakfast: Porridge with Walnuts and Cinnamon (524 kcal, 19g protein)
Lunch: Hummus and Roasted Vegetable Pitta (510 kcal, 19g protein)
Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
Snack: Frozen Edamame Beans with Sea Salt (202 kcal, 16g protein)
Saturday
1800 kcal - 80g protein
Breakfast: Banana and Peanut Butter Porridge (516 kcal, 18g protein)
Lunch: Black Bean Burrito Bowl (505 kcal, 23g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (527 kcal, 32g protein)
Snack: Apple and Peanut Butter (252 kcal, 7g protein)
Sunday
1800 kcal - 69g protein
Breakfast: Banana and Peanut Butter Porridge (591 kcal, 21g protein)
Lunch: Lentil and Roasted Vegetable Soup (473 kcal, 21g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (499 kcal, 18g protein)
Snack: Peanut Butter with Celery Sticks (237 kcal, 9g protein)
Weekly shopping list
Protein
Green lentils 120g dry
Red lentils 145g
Green lentils tinned 245g
Silken tofu 175g
Firm tofu 235g
Tinned chickpeas 270g
Black beans tinned 230g
Green lentils 130g
Carbs & Grains
Rolled oats 95g
Brown rice 95g dry
Soba noodles 100g dry
Wholemeal pitta 1
Wholemeal roll 1
Vegetables
Sweet potato 240g
Baby spinach 70g
Tinned tomatoes 240g
Onion 1
Edamame beans 125g
Cucumber half
Red pepper 1
Mushrooms 245g
Carrot 2
Sweet potato mash 310g
Broccoli 235g
Spring onion 2
Courgette 1 roasted
Red pepper 1 roasted
Spinach 40g
Frozen edamame beans 200g
Sweetcorn 70g
Courgette 1
Celery sticks 5
Dairy & Eggs
Oat milk 360ml
Peanut butter 35g
Tinned coconut milk light 230ml
Butternut squash 525g
Extras & Condiments
Walnuts 25g
Cinnamon 0.5 tsp
Maple syrup 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Garlic 4 cloves
Ginger 1.25 tsp
Garam masala 2.5 tsp
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Vegetable stock 245ml
Apple 1
Cannellini beans tinned 260g
Basil
Mixed beans tinned 525g
Chilli powder 1.25 tsp
Banana 1
Almonds 25g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Teriyaki sauce 45g
Dark chocolate 70% 35g
Hummus 105g
Paprika 1.25 tsp
Sea salt pinch
Salsa 55g
Coriander fresh
Lime juice
Mixed frozen veg 230g
Curry paste 35g
Your 7-Day Meal Plan
Monday
1800 kcal75g protein
Breakfast471 kcal · 17g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 471 kcal, 17g protein.
Recipe
Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch495 kcal · 22g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 495 kcal, 22g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 240g, 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.
Dinner544 kcal · 24g protein · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 544 kcal, 24g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Red lentils 145g, Tinned tomatoes 240g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 95g dry.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack290 kcal · 12g protein · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 290 kcal, 12g protein.
Recipe
Lay out the ingredients: Rolled oats 60g, Peanut butter 35g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
Green lentils 120g dry
Red lentils 145g
Green lentils tinned 245g
Silken tofu 175g
Firm tofu 235g
Tinned chickpeas 270g
Black beans tinned 230g
Green lentils 130g
Carbs & Grains
Rolled oats 95g
Brown rice 95g dry
Soba noodles 100g dry
Wholemeal pitta 1
Wholemeal roll 1
Vegetables
Sweet potato 240g
Baby spinach 70g
Tinned tomatoes 240g
Onion 1
Edamame beans 125g
Cucumber half
Red pepper 1
Mushrooms 245g
Carrot 2
Sweet potato mash 310g
Broccoli 235g
Spring onion 2
Courgette 1 roasted
Red pepper 1 roasted
Spinach 40g
Frozen edamame beans 200g
Sweetcorn 70g
Courgette 1
Celery sticks 5
Dairy & Eggs
Oat milk 360ml
Peanut butter 35g
Tinned coconut milk light 230ml
Butternut squash 525g
Extras & Condiments
Walnuts 25g
Cinnamon 0.5 tsp
Maple syrup 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Garlic 4 cloves
Ginger 1.25 tsp
Garam masala 2.5 tsp
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Vegetable stock 245ml
Apple 1
Cannellini beans tinned 260g
Basil
Mixed beans tinned 525g
Chilli powder 1.25 tsp
Banana 1
Almonds 25g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Teriyaki sauce 45g
Dark chocolate 70% 35g
Hummus 105g
Paprika 1.25 tsp
Sea salt pinch
Salsa 55g
Coriander fresh
Lime juice
Mixed frozen veg 230g
Curry paste 35g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
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.
