Aldi Vegan Work Lunch Weekly Weight Loss Plan — 1,800 kcal

Free printable vegan UK weight loss meal plan for Aldi: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 Work Lunch 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: Vegan

7-day meal plan

Monday

1800 kcal - 75g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (502 kcal, 14g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (527 kcal, 31g protein)
  • Dinner: Chickpea and Sweet Potato Stew (540 kcal, 21g protein)
  • Snack: Carrot Sticks with Hummus (231 kcal, 9g protein)

Tuesday

1800 kcal - 79g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (456 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (526 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (538 kcal, 33g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (280 kcal, 12g protein)

Wednesday

1800 kcal - 62g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (509 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (522 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (495 kcal, 18g protein)
  • Snack: Apple with Walnuts (274 kcal, 7g protein)

Thursday

1800 kcal - 79g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (462 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (474 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (568 kcal, 31g protein)
  • Snack: Banana and Almonds (296 kcal, 7g protein)

Friday

1800 kcal - 60g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (459 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (529 kcal, 19g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (506 kcal, 21g protein)
  • Snack: Dark Chocolate and Almonds (306 kcal, 7g protein)

Saturday

1800 kcal - 82g protein
  • Breakfast: Oat Porridge with Berries (433 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (555 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (609 kcal, 27g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (203 kcal, 16g protein)

Sunday

1800 kcal - 78g protein
  • Breakfast: Oat Porridge with Berries (411 kcal, 14g protein)
  • Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (566 kcal, 28g protein)
  • Snack: Apple and Peanut Butter (283 kcal, 8g protein)

Weekly shopping list

Protein

  • Firm tofu 230g
  • Tinned chickpeas 260g
  • Red lentils 130g
  • Green lentils 135g dry
  • Green lentils tinned 260g

Carbs & Grains

  • Low-sugar granola 25g
  • Wholewheat noodles 105g dry
  • Brown rice 95g dry
  • Rolled oats 60g
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Wholemeal pitta 1
  • Soba noodles 105g dry

Vegetables

  • Broccoli 130g
  • Sweet potato 320g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Carrot 3
  • Baby spinach 115g
  • Onion 1
  • Celery 3 stalks
  • Spring onion 4
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices
  • Frozen edamame beans 205g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 260g
  • Sweet potato mash 320g

Dairy & Eggs

  • Oat milk 130ml
  • Tinned coconut milk light 235ml
  • Peanut butter 35g
  • Butternut squash 525g
  • Coconut milk light 235ml

Extras & Condiments

  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Hummus 75g
  • Curry powder 2.25 tsp
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Vegetable stock 650ml
  • Apple 1
  • Walnuts 25g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Almonds 25g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Dark chocolate 70% 35g
  • Frozen mixed berries 110g
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Sesame oil 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal75g protein
Breakfast502 kcal · 14g protein · 8 min

Banana and Date Smoothie Bowl with Seeds

Made with banana, medjool dates, oat milk. Ready in 8 min — 502 kcal, 14g protein.

Recipe
  1. Add Banana 3, Medjool dates 3, Oat milk 130ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch527 kcal · 31g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 527 kcal, 31g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 230g, Wholewheat noodles 105g dry, Broccoli 130g, Soy sauce 2.5 tbsp, Ginger 1.25 tsp, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner540 kcal · 21g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 540 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 260g, Sweet potato 320g, Tinned tomatoes 525g, Spinach 130g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack231 kcal · 9g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 231 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 75g.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Firm tofu 230g
  • Tinned chickpeas 260g
  • Red lentils 130g
  • Green lentils 135g dry
  • Green lentils tinned 260g

Carbs & Grains

  • Low-sugar granola 25g
  • Wholewheat noodles 105g dry
  • Brown rice 95g dry
  • Rolled oats 60g
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Wholemeal pitta 1
  • Soba noodles 105g dry

Vegetables

  • Broccoli 130g
  • Sweet potato 320g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Carrot 3
  • Baby spinach 115g
  • Onion 1
  • Celery 3 stalks
  • Spring onion 4
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices
  • Frozen edamame beans 205g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 260g
  • Sweet potato mash 320g

Dairy & Eggs

  • Oat milk 130ml
  • Tinned coconut milk light 235ml
  • Peanut butter 35g
  • Butternut squash 525g
  • Coconut milk light 235ml

Extras & Condiments

  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Hummus 75g
  • Curry powder 2.25 tsp
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Vegetable stock 650ml
  • Apple 1
  • Walnuts 25g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Almonds 25g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Dark chocolate 70% 35g
  • Frozen mixed berries 110g
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Sesame oil 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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.

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