Free 3-day sample · supermarket matched
Here is a three-day vegetarian meal plan averaging 2497 calories, 148g protein, 142g fat and 146g carbohydrate per day. Its recipes are matched against Meal Matcher’s Aldi ingredient coverage.
You can generate another sample here without signing up. Create an account to personalise and save your plan; the full planner adds swaps, quantities and the complete supermarket-matched shopping workflow.
Calories
2497
daily average
Protein
148g
daily average
Fat
142g
daily average
Carbs
146g
daily average
Fibre
39g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,500 calories.
Day 1
158g protein
41g fibre
Apple Pie Overnight Oats
10 min · 462 kcal
Blueberry Almond Banana Smoothie
5 min · 204 kcal
Cottage Cheese Frittata
30 min · 526 kcal
Lemon Garlic Chickpeas
10 min · 279 kcal
Cayenne Crusted Tofu Steaks
20 min · 1026 kcal
Day 2
144g protein
63g fibre
Courgette Breakfast Casserole
35 min · 864 kcal
Mexican Baked Egg Casserole
1 hr 5 min · 619 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
Chilli No Carne
30 min · 780 kcal
Day 3
143g protein
13g fibre
Air Fryer Omelette
15 min · 867 kcal
Tortilla Breakfast Quiche
30 min · 636 kcal
Creamy Avocado Egg Salad
20 min · 218 kcal
Halloumi and Veggie Quesadillas
25 min · 696 kcal
Steamed Broccoli
15 min · 78 kcal
A small shopping preview
Here are a few products used by this plan. Generate your own personalised plan to receive the complete shopping list and quantities.
Estimated recipe cost
£33.29
Across all three days shown above.
For Egg
Merevale Free Range British Eggs 278g*/6 Pack
Matched at Aldi
For Black Beans
Four Seasons Black Beans In Water 390g (235g Drained)
Matched at Aldi
For Tofu
Plant Menu Organic Super Firm Tofu 200g
Matched at Aldi
For Courgette
Nature's Pick Courgettes 500g
Matched at Aldi
About this plan
Across these three days, the plan ranges from 2495 to 2499 calories per day and averages 148g of protein. Day 1 is the highest-protein day at 158g, while Day 2 lands closest to the 2,500-calorie target. This variation is normal: the planner balances whole meals over the sample rather than forcing every day to end on an identical number.
The sample includes 9 meal periods built from 14 recipes. It is generated from Meal Matcher’s real recipe catalogue, then limited to recipes whose ingredients can be mapped for Aldi. That makes it a working preview of the planner rather than a hand-written list of meal ideas.
Three days is long enough to see how breakfast, lunch and dinner fit together without publishing an entire personalised week or its full shopping list. When you build your own plan, you can change calories, dietary preference and supermarket, then save or swap meals around your routine.
The three days average 2497 calories. Individual days vary slightly because the planner uses practical portions and complete recipes.
Yes. The regenerate button builds a temporary new three-day sample. The URL itself continues to show the reviewed default plan.
The public page shows only a few retailer-matched examples. The full quantities and shopping workflow are available inside the planner.
Make it yours
Choose your targets, personalise the meals, and keep the full shopping workflow in one place.
Keep Aldi and the calorie target, then compare another dietary style.
Move up or down in 100-calorie steps while keeping the same diet and supermarket.
