| Calories | ~1,550/day |
|---|---|
| Protein | ~161g/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.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
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.
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.
200 g 0% Aldi Low Fat Greek Yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.
Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.
Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of Aldi Brown Rice.
One scoop protein powder mixed with water, plus 20 g almonds.
50 g Aldi Rolled Oats, one scoop vanilla protein powder, Aldi Skimmed Milk, and banana slices.
Ground turkey and red lentil soup with spinach and mild spices.
Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.
150 g 0% Aldi Low Fat Greek Yogurt with 15 g walnuts and a teaspoon of honey.
Three-egg scramble with 75 g smoked salmon and a handful of spinach.
Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.
200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of Aldi Brown Rice.
200 g edamame pods, lightly salted.
Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.
Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.
Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.
200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.
Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.
King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.
200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Aldi Low Fat Greek Yogurt sauce.
One scoop whey protein mixed with water.
Two poached eggs on a bed of wilted spinach on Aldi Wholemeal Bread — no hollandaise.
Diced chicken breast slow-simmered with carrots, celery, and lentils.
Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.
150 g 0% Aldi Low Fat Greek Yogurt with mixed berries.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Aldi own-brand).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised Aldi High Protein meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Aldi High Protein Plan →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.
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.
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.
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.