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A $65 vegetarian Aldi meal plan with 130g of protein a day

Here is a full sample week for 1 person, built for fat loss at Aldi (vegetarian): about 128g of protein and 1561 kcal a day per person, with an estimated shopping total of $62.49 for 20 items.

Prices are estimates for Aldi in the US (USD), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have soy sauce.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Cottage cheese and egg scramble (35g protein, 386 kcal, 10 min)

Eggs 100g, Low-fat cottage cheese 170g, Zucchini 30g, Whole wheat bread 40g

1. Whisk eggs in a bowl with a pinch of salt and pepper.
2. Cook zucchini in a pan over medium heat for 1 minute until soft.
3. Add eggs and cook over low heat, stirring, for 3 minutes.
4. Stir in cottage cheese, then serve with toasted whole wheat bread.

Tofu burrito bowl (52g protein, 615 kcal, 20 min)

Extra-firm tofu 250g, White rice (dry) 45g, Canned black beans (drained) 75g, Salsa 40g, Salad greens 60g

1. Cook rice in water for 15 minutes on low heat with a lid.
2. Pan-fry cubed tofu in olive oil on high heat for 6 minutes until golden.
3. Warm black beans, then assemble over rice with salsa and lettuce.

Lentil and egg noodle stir fry (43g protein, 553 kcal, 20 min)

Egg noodles (dry) 30g, Extra-firm tofu 145g, Mixed vegetables (frozen) 150g, Soy sauce 15g, Red lentils (dry) 35g

1. Boil egg noodles for 4 minutes, then drain.
2. Stir fry cubed tofu in olive oil on high heat for 5 minutes.
3. Add mixed vegetables and soy sauce, cook 3 minutes, then toss in noodles.

Scrambled eggs on toast (38g protein, 469 kcal, 10 min)

Eggs 150g, Liquid egg whites 95g, Whole wheat bread 80g, Zucchini 30g

1. Whisk the eggs and egg whites with a pinch of salt.
2. Soften the zucchini in a nonstick pan, add the eggs and stir gently.
3. Serve on toast.

Cottage cheese pasta with zucchini (46g protein, 555 kcal, 18 min)

Pasta (dry) 75g, Low-fat cottage cheese 300g, Zucchini 150g, Mushrooms 80g

1. Boil pasta for 10 minutes, reserving a splash of cooking water.
2. Sauté sliced zucchini and mushrooms in olive oil on medium heat for 5 minutes.
3. Toss pasta with cottage cheese, vegetables and a little pasta water.

Chickpea and tofu tikka masala (44g protein, 555 kcal, 20 min)

Extra-firm tofu 200g, Canned chickpeas (drained) 60g, Canned diced tomatoes 200g, Onions 70g, White rice (dry) 30g

1. Cook rice in water for 15 minutes on low heat with a lid.
2. Soften diced onion in olive oil on medium heat for 4 minutes.
3. Add tomatoes, chickpeas and tofu with spices, simmer 10 minutes on low heat.

Red lentil and tomato soup (63g protein, 651 kcal, 20 min)

Red lentils (dry) 110g, Canned diced tomatoes 200g, Onions 80g, Carrots 80g, Liquid egg whites 290g

1. Sauté diced onion and carrot in olive oil over medium heat for 5 minutes.
2. Add lentils, tomatoes and 600 ml water, simmer on low heat for 15 minutes.
3. Stir in egg whites and cook 2 minutes until they set in ribbons.

Lentil bolognese (31g protein, 526 kcal, 30 min)

Red lentils (dry) 110g, Pasta (dry) 20g, Marinara sauce 45g, Onions 50g, Carrots 60g

1. Soften chopped onion and carrot.
2. Add lentils, marinara and 1 cup of water, simmer 20 minutes.
3. Serve over pasta.

Egg and veggie fried noodles (42g protein, 529 kcal, 15 min)

Egg noodles (dry) 30g, Eggs 100g, Extra-firm tofu 115g, Mixed vegetables (frozen) 150g, Soy sauce 15g

1. Cook the noodles.
2. Fry tofu cubes, then scramble the eggs in the same pan.
3. Add veg, noodles and soy sauce and toss.

Day 1 totals: 130g protein, 1554 kcal, 154g carbs, 51g fat.

Questions

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