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 Work Lunch Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 79g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,798 kcal79g protein266g carbs49g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1763 kcal per person74g protein · 296g carbs per person
Breakfast573 kcal · 17g protein · 87g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 573 kcal, 17g protein, 87g carbs.
Recipe
Ingredients
- 80g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch293 kcal · 17g protein · 55g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 293 kcal, 17g protein, 55g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner720 kcal · 35g protein · 133g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 720 kcal, 35g protein, 133g carbs.
Recipe
Ingredients
- 100g red lentils
- 175g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack177 kcal · 5g protein · 21g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 177 kcal, 5g protein, 21g carbs.
Recipe
Ingredients
- 1 banana
- 15g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine banana 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.
0 of 53 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1763 kcal - 74g protein, 296g carbs, 31g fat, 53g fibre- Breakfast: Banana and Peanut Butter Porridge (573 kcal, 17g protein, 87g carbs, 16g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (293 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (720 kcal, 35g protein, 133g carbs, 4g fat, 19g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
Tuesday
1799 kcal - 79g protein, 220g carbs, 69g fat, 34g fibre- Breakfast: Banana and Peanut Butter Porridge (506 kcal, 15g protein, 77g carbs, 14g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (369 kcal, 19g protein, 58g carbs, 9g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (776 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Peanut Butter with Celery Sticks (148 kcal, 6g protein, 6g carbs, 12g fat, 2g fibre per person)
Wednesday
1799 kcal - 80g protein, 266g carbs, 47g fat, 45g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (313 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (667 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Thursday
1800 kcal - 76g protein, 280g carbs, 43g fat, 54g fibre- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (399 kcal, 20g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (707 kcal, 33g protein, 129g carbs, 5g fat, 30g fibre per person)
- Snack: Peanut Butter with Celery Sticks (158 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Friday
1800 kcal - 84g protein, 265g carbs, 47g fat, 47g fibre- Breakfast: Banana and Peanut Butter Porridge (569 kcal, 17g protein, 86g carbs, 16g fat, 13g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (515 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (517 kcal, 27g protein, 101g carbs, 2g fat, 25g fibre per person)
- Snack: Walnuts and Dried Blueberries (199 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Saturday
1823 kcal - 75g protein, 278g carbs, 48g fat, 48g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (298 kcal, 8g protein, 40g carbs, 11g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (860 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (202 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
Sunday
1799 kcal - 86g protein, 260g carbs, 55g fat, 47g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (612 kcal, 44g protein, 75g carbs, 18g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (586 kcal, 28g protein, 113g carbs, 8g fat, 25g fibre per person)
- Snack: Walnuts and Dried Blueberries (235 kcal, 4g protein, 18g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Red lentils 180g
- Firm tofu 675g
- Tinned chickpeas 600g
- Green lentils 180g
Carbs & Grains
- Rolled oats 380g
- Brown rice 340g
- Soba noodles 130g
- Wholewheat noodles 160g
- Rye bread 4 slices
- Wholemeal 1 roll
- Rice 2 cakes
Vegetables
- Tinned tomatoes 5 x 400g tins (1746g required)
- Onion 6
- Edamame beans 160g
- Cucumber 1 (225g required)
- Red pepper 3
- mixed veg 150g
- Celery 7 sticks
- Celery 2 stalks
- Broccoli 370g
- Spring onion 2
- Mushrooms 180g
- Carrot 3
- Sweet potato mash 220g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (183g required)
- Baby spinach 120g
- Sweet potato 260g
- Spinach 110g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1243ml required)
- Tinned coconut milk light 1 x 400ml tin (299ml required)
Fruit
- Banana 7
- Dried blueberries 40g
Herbs & Spices
- Garlic 12 cloves
- Basil, optional to taste x2
- Ginger 1.5 tbsp
- Garam masala 1.75 tsp
- Chilli powder 1 tsp
- Cumin 2 tsp
- Chilli flakes, optional to taste x2
- Paprika 1 tsp
Condiments & Oils
- Peanut butter 130g
- Vegetable stock 2 cubes (makes 1L; 897ml required)
- Soy sauce 5.5 tbsp
- Sesame oil 1.75 tsp
- Curry paste 45g
- Teriyaki sauce 35g
Tins & Jars
- Cannellini beans 350g
- Mixed beans 320g
Extras
- Almonds 35g
- Sesame seeds 1 tsp
- Walnuts 50g
- Lemon juice 1.75 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
- A ready-made protein shake covers a gap without adding a single extra step
- 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
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 79g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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