Aldi High Protein Meal Plan UK — Budget 7-Day Gym Guide

Plan at a glance

Calories~1,550/day
Protein~162g/day
Weekly cost£35–45 per week (Aldi own-brand)

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Getting enough protein to build muscle or preserve lean mass while losing fat does not have to be expensive. Aldi stocks all the high-protein staples you need — chicken breast, tinned tuna, free range eggs, low-fat cottage cheese, and 0% fat Greek yogurt — at prices that beat most UK supermarkets. This 7-day high-protein Aldi meal plan delivers 140–170 g of protein per day at around 1,500–1,600 calories, with an estimated weekly shop cost of £35–45.

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Why Choose a Aldi High Protein Meal Plan?

Protein is the most expensive macronutrient to eat in adequate quantities — so buying it from a discount supermarket like Aldi makes a meaningful difference over weeks and months. Aldi chicken breast costs significantly less per kilogram than premium supermarket equivalents, and the Milbona dairy range offers high-quality protein at very competitive prices. This plan targets 1.8–2.2 g of protein per kg of body weight — the range most commonly recommended for fat loss with muscle preservation.

Example 7-Day Aldi High Protein Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,550 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.

Monday

BreakfastGreek Yogurt Protein Bowl388 kcal · 36g protein · 5 min

200 g 0% Aldi Low Fat Greek Yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.

Portions: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Egg White Salad428 kcal · 56g protein · 10 min

Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.

Portions: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Breast with Lentils & Greens571 kcal · 61g protein · 25 min

Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.

Portions: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus

Recipe
  1. Prepare the ingredients: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Cucumber163 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with sliced cucumber and black pepper.

Portions: 200g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 175g protein

Tuesday

BreakfastEgg White Omelette with Spinach318 kcal · 30g protein · 10 min

Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.

Portions: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Quinoa Power Bowl447 kcal · 50g protein · 15 min

Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.

Portions: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Salmon with Asparagus537 kcal · 52g protein · 20 min

Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of Aldi Brown Rice.

Portions: 150g salmon fillet, 200g asparagus, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 200g asparagus, 40g brown rice (dry).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake & Almonds248 kcal · 28g protein · 2 min

One scoop protein powder mixed with water, plus 20 g almonds.

Portions: 30g protein powder, 300ml water, 20g almonds

Recipe
  1. Prepare the ingredients: 30g protein powder, 300ml water, 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 160g protein

Wednesday

BreakfastOvernight Protein Oats370 kcal · 32g protein · 5 min

50 g Aldi Rolled Oats, one scoop vanilla protein powder, Aldi Skimmed Milk, and banana slices.

Portions: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Lentil Soup420 kcal · 45g protein · 30 min

Ground turkey and red lentil soup with spinach and mild spices.

Portions: 150g turkey mince, 40g red lentils (dry), 80g spinach

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g red lentils (dry), 80g spinach.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerGrilled Chicken Tikka Skewers560 kcal · 60g protein · 20 min

Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.

Portions: 200g chicken breast, 250g cauliflower rice, 50g raita

Recipe
  1. Prepare the ingredients: 200g chicken breast, 250g cauliflower rice, 50g raita.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Walnuts200 kcal · 18g protein · 2 min

150 g 0% Aldi Low Fat Greek Yogurt with 15 g walnuts and a teaspoon of honey.

Portions: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 155g protein

Thursday

BreakfastSmoked Salmon Scrambled Eggs385 kcal · 38g protein · 10 min

Three-egg scramble with 75 g smoked salmon and a handful of spinach.

Portions: 3 eggs, 75g smoked salmon, 40g spinach

Recipe
  1. Prepare the ingredients: 3 eggs, 75g smoked salmon, 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna Nicoise Salad436 kcal · 51g protein · 10 min

Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.

Portions: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives

Recipe
  1. Wash, chop, and portion the ingredients: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerLean Beef Stir-Fry547 kcal · 56g protein · 15 min

200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of Aldi Brown Rice.

Portions: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers

Recipe
  1. Prepare the ingredients: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackEdamame Pods182 kcal · 17g protein · 5 min

200 g edamame pods, lightly salted.

Portions: 200g edamame pods

Recipe
  1. Prepare the ingredients: 200g edamame pods.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 162g protein

Friday

BreakfastProtein Pancakes367 kcal · 36g protein · 15 min

Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.

Portions: 1 egg, 30g protein powder, 40g oat flour, 1 banana

Recipe
  1. Prepare the ingredients: 1 egg, 30g protein powder, 40g oat flour, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Chickpea Power Salad449 kcal · 49g protein · 10 min

Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.

Portions: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach

Recipe
  1. Wash, chop, and portion the ingredients: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Cod with Lentils540 kcal · 57g protein · 25 min

Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.

Portions: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes

Recipe
  1. Prepare the ingredients: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Pineapple194 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.

Portions: 200g cottage cheese, 50g tinned pineapple in juice

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 50g tinned pineapple in juice.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 164g protein

Saturday

BreakfastHigh-Protein Full English397 kcal · 40g protein · 15 min

Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.

Portions: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes

Recipe
  1. Prepare the ingredients: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Quinoa Bowl447 kcal · 48g protein · 10 min

King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.

Portions: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Burger with Salad527 kcal · 52g protein · 20 min

200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Aldi Low Fat Greek Yogurt sauce.

Portions: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato

Recipe
  1. Wash, chop, and portion the ingredients: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
SnackProtein Shake179 kcal · 25g protein · 2 min

One scoop whey protein mixed with water.

Portions: 30g whey protein, 300ml water

Recipe
  1. Prepare the ingredients: 30g whey protein, 300ml water.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 165g protein

Sunday

BreakfastEggs Florentine (lighter)380 kcal · 32g protein · 15 min

Two poached eggs on a bed of wilted spinach on Aldi Wholemeal Bread — no hollandaise.

Portions: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Stew430 kcal · 48g protein · 30 min

Diced chicken breast slow-simmered with carrots, celery, and lentils.

Portions: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry)

Recipe
  1. Prepare the ingredients: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerRoast Chicken & Roasted Veg560 kcal · 58g protein · 45 min

Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.

Portions: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans

Recipe
  1. Prepare the ingredients: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Berries180 kcal · 18g protein · 2 min

150 g 0% Aldi Low Fat Greek Yogurt with mixed berries.

Portions: 150g 0% Greek yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 156g protein

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Aldi own-brand).

Protein

  • 2 tins tuna ( 290g drained)
  • 8 eggs whites
  • 900g chicken breast
  • 200g cooked lentils
  • 150g salmon fillet
  • 150g turkey mince
  • 40g red lentils (dry)
  • 7 eggs
  • 75g smoked salmon
  • 145g tinned tuna
  • 2 eggs
  • 200g lean beef strips
  • 100g chickpeas (drained)
  • 150g cod fillet
  • 2 turkey rashers ( 60g )
  • 150g king prawns
  • 200g turkey patty
  • 50g lentils (dry)
  • 175g skinless chicken breast

Carbs

  • 160g quinoa (cooked)
  • 75g brown rice (dry)
  • 50g oats
  • 250g cauliflower rice
  • 40g oat flour

Vegetables

  • 80g mixed leaves
  • 500g cucumber
  • 300g broccoli
  • 300g asparagus
  • 360g spinach
  • 180g mushrooms
  • 200g cherry tomatoes
  • 50g edamame
  • 100g peppers
  • 200g edamame pods
  • 100g roasted tomatoes
  • 100g tomatoes
  • ½ avocado ( 60g )
  • 80g salad leaves and tomato
  • 180g carrots
  • 60g celery
  • 100g parsnips

Dairy

  • 500g 0% Greek yogurt
  • 400g cottage cheese
  • 200ml skimmed milk

Extras

  • 120g protein powder
  • 160g mixed berries
  • 15g chia seeds
  • 1 yolk
  • 600ml water
  • 20g almonds
  • 1 banana x2
  • 50g raita
  • 15g walnuts
  • 1 tsp honey
  • 180g green beans
  • 10g olives
  • 50g tinned pineapple in juice
  • 1 wholemeal bun ( 60g )
  • 30g whey protein
  • 1 slice wholemeal toast ( 35g )

Tips for Success

  • Aldi tinned tuna is one of the cheapest sources of protein available — around 55–65p per can with 25+ g of protein. Keep a stock of 6–8 cans for quick high-protein lunches.
  • Aldi Milbona 0% fat Greek yogurt delivers 10 g of protein per 100 g. Use it as a base for breakfast bowls, post-workout snacks, and sauces.
  • Batch-cook chicken breast on Sunday and portion into 150–180 g servings for the week. Aldi chicken breast reheats well and works in salads, wraps, and stir-fries.
  • Aldi cottage cheese is consistently low-priced. Eat it as a snack with cucumber and black pepper for an easy 20+ g protein hit under 200 kcal.
  • Aldi's frozen edamame and green beans are excellent low-calorie, moderate-protein additions to high-protein meals.

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Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.

Frequently Asked Questions

How much protein is in this Aldi high protein plan?

140–170 g of protein per day, spread across four meals or eating occasions. This targets roughly 1.8–2.2 g per kg of body weight — appropriate for fat loss while maintaining or building muscle.

Is Aldi good for high-protein eating on a budget?

Yes — Aldi is one of the best UK supermarkets for high-protein eating on a budget. Chicken breast, tinned tuna, eggs, and Greek yogurt are all significantly cheaper than at Tesco or Sainsbury's.

Can I follow this plan if I am vegetarian?

Not as written — this plan is meat-based. For a high-protein vegetarian option, see our High Protein Vegetarian Meal Plan, which uses eggs, Greek yogurt, cottage cheese, tofu, and legumes.

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