The $60/Week Aldi Weight-Loss Meal Plan (1,500 & 1,800 Calories)
Somebody decided that losing weight requires a $200 grocery cart — organic everything, exotic superfoods, six kinds of protein powder. Aldi shoppers know better.
This is a complete 7-day weight-loss meal plan built entirely from Aldi staples: about $60 for the week, high protein, no sad meals, no cooking marathons. It comes in two calorie levels — roughly 1,500 and 1,800 per day — so you can match it to your target.
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How this plan works
- Protein anchors every meal. Eggs, chicken thighs, ground turkey, Greek yogurt, tuna, cottage cheese — the cheapest proteins in the store, arranged so you stay full on a deficit.
- Batch-friendly by design. You cook chicken, rice, and turkey once each; most “cooking” after that is assembly. Repetition is a feature — it’s what keeps the list at $60 and decisions at zero.
- Two calorie levels. The base plan lands near 1,500 calories/day. The “1,800 add-ons” section shows exactly what to add if your target is higher. (Nobody should eat below 1,200 without medical supervision.)
The $60 Aldi shopping list
Typical Aldi prices as of August 2026 — expect some variation by region. Everything is a regular-stock item.
| Item | Approx. price |
|---|---|
| Eggs, 2 dozen | $4.50 |
| Old-fashioned oats, large canister | $3.80 |
| Boneless chicken thighs, ~3 lb | $8.50 |
| 93% lean ground turkey, 1 lb | $4.30 |
| Canned tuna in water, 4 cans | $4.00 |
| Nonfat Greek yogurt, two 32-oz tubs | $7.00 |
| Cottage cheese, 24 oz | $3.20 |
| Frozen vegetables (broccoli, green beans, stir-fry mix), 4 bags | $4.80 |
| Brown rice, 2 lb | $2.20 |
| Black beans, 3 cans | $2.40 |
| Bananas, ~2 lb | $1.20 |
| Apples, 3-lb bag | $3.90 |
| Peanut butter | $2.30 |
| Whole-wheat tortillas, 8 ct | $2.40 |
| Salsa | $1.90 |
| Baby spinach | $2.50 |
| Carrots, 2 lb | $1.60 |
| Total | ≈ $60.50 |
Assumed pantry basics: cooking oil, salt, pepper, and any dried spices you own (chili powder, garlic powder, cinnamon all feature).
Sunday batch prep (about 75 minutes, mostly hands-off)
- Chicken: Season all the thighs (salt, pepper, garlic powder), roast at 425°F for ~25 minutes. Refrigerate.
- Rice: Cook the full 2 lb per package directions. Refrigerate in one container.
- Turkey skillet base: Brown the ground turkey with chili powder; stir in 2 cans of black beans and half the salsa. This is 4 dinners’ worth of “turkey-bean skillet.”
- Grab-and-go: Portion oats into jars if you like overnight oats; wash the apples; that’s it.
The 7-day plan (~1,500 calories/day)
| Day | Breakfast (~350) | Lunch (~450) | Dinner (~500) | Snack (~200) |
|---|---|---|---|---|
| Mon | Peanut-butter banana oatmeal | Chicken + rice + broccoli bowl | Turkey-bean skillet over rice | Greek yogurt with cinnamon |
| Tue | 3-egg spinach scramble + tortilla | Tuna-salad wrap (tuna + Greek yogurt + carrots) | Roasted chicken thighs + green beans + rice | Apple + peanut butter |
| Wed | Greek yogurt bowl with oats + banana | Chicken + rice + stir-fry veg bowl | Turkey-bean tacos on tortillas + salsa | Cottage cheese + carrots |
| Thu | Peanut-butter banana oatmeal | Tuna-salad wrap + apple | Chicken thighs + broccoli + rice | Greek yogurt with cinnamon |
| Fri | 3-egg spinach scramble + tortilla | Chicken + rice + veg bowl | Turkey-bean skillet over rice | Apple + peanut butter |
| Sat | Greek yogurt bowl with oats + banana | Egg & spinach quesadilla + salsa | Chicken thighs + stir-fry veg + rice | Cottage cheese + carrots |
| Sun | Peanut-butter banana oatmeal | Tuna-salad wrap + carrots | Turkey-bean tacos + spinach | Greek yogurt + banana |
Daily totals land around 1,450–1,550 calories with 100–120g protein — the combination that keeps a deficit livable. Portions that matter: ~5–6 oz cooked chicken, 1 cup cooked rice, 2 eggs + 1 white or 3 eggs, ¾ cup Greek yogurt per serving, 2 tbsp peanut butter.
Eating closer to 1,800? Add these
- +1 egg at breakfast (or 1 extra tbsp peanut butter in oatmeal) — ~90–100 cal
- +½ cup rice at dinner — ~110 cal
- +1 extra snack: cottage cheese bowl or yogurt with banana — ~120–150 cal
That’s roughly +300 calories/day with almost no extra cost — the list has enough buffer to cover it.
Swaps that don’t break the plan
- Hate tuna? Swap the 4 cans for 2 more lbs of chicken thighs or canned chicken (+$3–4).
- Vegetarian? Replace chicken and turkey with more eggs, an extra tub of Greek yogurt, canned chickpeas, and Aldi’s block tofu — the structure holds.
- No time to cook rice? Aldi’s 90-second rice pouches work; you’ll pay ~$4 more for the week.
- Bored by Thursday? Change the spices, not the food: the same turkey-bean base goes Tex-Mex with cumin, Italian with oregano and a can of tomatoes, or curry-ish with curry powder.
Why this works when “eating healthy” hasn’t
This plan quietly does the four things that actually drive fat loss: a calorie level matched to a realistic deficit, protein at every meal (which research consistently ties to better appetite control — see this review), decisions made once on Sunday instead of 21 times a week, and a price that doesn’t give you an excuse to quit.
Run it for two weeks, weigh in once a week, and adjust with the calculator as the scale moves. More store-specific plans (Walmart and Costco versions) are coming — the Budget hub is where they’ll land.
General nutrition information, not medical advice — consult your physician before starting a weight-loss program, and see our Medical Disclaimer. This article contains no affiliate links; our Affiliate Disclosure explains how we fund the site.