What this plan is for
An Aldi body recomposition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Body Recomposition Meal Plan — 1,800 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 1,800 kcal/day and averages 133g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,798 kcal133g protein198g carbs55g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person118g protein · 163g carbs per person
Breakfast380 kcal · 26g protein · 42g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 380 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch513 kcal · 35g protein · 44g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 513 kcal, 35g protein, 44g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 200g new potatoes
- 100g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner573 kcal · 40g protein · 44g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 573 kcal, 40g protein, 44g carbs.
Recipe
Ingredients
- 175g mackerel fillet
- 250g new potatoes
- 3 spring onions
- lemon juice, to taste
- 1 tbsp plus 1 tsp mustard dressing
- 1 generous handful watercress (about 40g)
Allergens in this meal: Fish, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Cook the mackerel fillet in a non-stick pan over medium heat until opaque and it flakes easily. Rest briefly before slicing if needed. Add spring onions for the final minute and cook until fragrant.
- Rinse watercress, then slice or chop spring onions.
- Arrange mackerel fillet, new potatoes, lemon juice, to taste and watercress in a bowl and finish with mustard dressing. Keep the dressing separate if packing ahead.
Snack333 kcal · 17g protein · 33g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 333 kcal, 17g protein, 33g carbs.
Recipe
Ingredients
- 40g reduced-fat cheddar
- 4 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Aldi Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Body Recomposition Meal Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 118g protein, 163g carbs, 81g fat, 20g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (380 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (513 kcal, 35g protein, 44g carbs, 24g fat, 7g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (573 kcal, 40g protein, 44g carbs, 26g fat, 4g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (333 kcal, 17g protein, 33g carbs, 17g fat, 5g fibre per person)
Tuesday
1795 kcal - 149g protein, 196g carbs, 52g fat, 46g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (468 kcal, 32g protein, 52g carbs, 17g fat, 5g fibre per person)
- Lunch: King Prawn and Avocado Salad (287 kcal, 37g protein, 11g carbs, 12g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (833 kcal, 62g protein, 132g carbs, 9g fat, 34g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
Wednesday
1798 kcal - 169g protein, 203g carbs, 39g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (400 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (305 kcal, 43g protein, 8g carbs, 8g fat, 2g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (848 kcal, 72g protein, 120g carbs, 16g fat, 17g fibre per person)
- Snack: Tuna on Rye Crackers (245 kcal, 26g protein, 32g carbs, 1g fat, 6g fibre per person)
Thursday
1797 kcal - 122g protein, 216g carbs, 51g fat, 21g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (384 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (520 kcal, 37g protein, 52g carbs, 14g fat, 9g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (517 kcal, 51g protein, 80g carbs, 4g fat, 5g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (376 kcal, 8g protein, 42g carbs, 19g fat, 3g fibre per person)
Friday
1800 kcal - 140g protein, 226g carbs, 36g fat, 35g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (386 kcal, 27g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (527 kcal, 33g protein, 87g carbs, 3g fat, 19g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (625 kcal, 63g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (262 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Saturday
1801 kcal - 108g protein, 193g carbs, 64g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (452 kcal, 10g protein, 54g carbs, 20g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (430 kcal, 43g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (646 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Sunday
1799 kcal - 125g protein, 187g carbs, 64g fat, 27g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (498 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: King Prawn and Avocado Salad (256 kcal, 31g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (782 kcal, 47g protein, 100g carbs, 23g fat, 11g fibre per person)
- Snack: Chocolate Protein Shake (263 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 150g
- Mackerel fillet 180g
- King prawns 550g
- Quorn mince 250g
- Eggs 3
- Lean beef mince 200g
- Chicken thighs 240g
- Tinned chickpeas 110g
- Tinned tuna in spring water 90g
- Smoked salmon 170g
- Green lentils 110g
- Chicken breast 170g
- Pea protein powder 30g
- Firm tofu 210g
- Whey protein powder 35g
Carbs & Grains
- New potatoes 440g
- Wholemeal pasta 200g
- Wholemeal couscous 90g
- Quinoa 200g
- Wholewheat noodles 90g
- Oat 4 biscuits
- White potatoes 260g
- Brown rice 95g
Vegetables
- Green beans 100g
- Spring onion 8
- Watercress 40g
- Avocado 1
- Mixed leaves 240g
- Cherry tomatoes 2 x 300g packs (306g required)
- Tinned tomatoes 2 x 400g tins (704g required)
- Onion 5
- Romaine lettuce 45g
- Cucumber 1 (150g required)
- Pak choi 160g
- Courgette 1
- Red pepper 1
- Sweet potato 190g
- Baby spinach 200g
- Spinach 30g
- Broccoli 210g
Dairy & Eggs
- Skyr 1.1kg
- Semi-skimmed milk 1 x 1L carton (462ml required)
- Light cream cheese 35g
- Coconut milk light 1 x 400ml tin (393ml required)
- Ricotta 95g
- Parmesan 14g
- Oat milk 1 x 1L carton (234ml required)
Fruit
- Banana 6
- Mango chunks 160g
Herbs & Spices
- Garlic 8 cloves
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Dill 1 tsp
- Cumin 1 tsp
- Parsley, optional to taste
- Cinnamon 1 tsp
- Garlic powder 1 tsp
Condiments & Oils
- Honey 1.75 tbsp
- Olive oil 1.75 tbsp
- Mustard dressing 20g
- Lemon dressing 35g
- Soy sauce 2.25 tbsp
- Sweet chilli sauce 20g
- Peanut butter 16g
- Vegetable stock 2 cubes (makes 1L; 510ml required)
- Teriyaki sauce 45g
Extras
- Walnuts 110g
- Lemon 2
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 70g
- Oatcakes 4
- Ras el hanout 2.25 tsp
- Rye 8 crackers
- Lemon juice 1.25 tsp
- Lime juice, optional to taste
- Smoked haddock fillet 190g
- Maple syrup 2 tsp
- Sesame seeds 1.25 tsp
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Large fresh meat and mince packs that portion well for batch cooking.
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- Ranges rotate and stock varies by store, so plan a fallback for any single named product.
- Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this body recomposition plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 133g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic body recomposition plan?
Plenty of body recomposition plans share the same 1,800 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
Can I print this body recomposition meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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