Aldi Body Recomposition Meal Plan — 1,800 kcal
Free 7-day body recomposition meal plan for Aldi: ~1800 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 532 kcal, 38g protein. Portion adjusted to 1.27x to match the plan target.
Recipe
- Prepare the ingredients: Back bacon rashers 2, Eggs 2, Reduced-sugar baked beans 100g, Mushrooms 80g, Wholemeal bread 1 slice, Olive oil spray. Use about 1.27x the listed amounts for this plan.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 520 kcal, 30g protein. Portion adjusted to 1.27x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 180g, Wholewheat noodles 80g dry, Broccoli 100g, Soy sauce 2 tbsp, Ginger 1 tsp, Garlic 2 cloves. Use about 1.27x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 583 kcal, 33g protein. Portion adjusted to 1.27x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 200g, Brown rice 90g dry, Broccoli 200g, Teriyaki sauce 40g, Sesame seeds 1 tsp, Spring onion 2. Use about 1.27x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 165 kcal, 25g protein. Portion adjusted to 1.27x to match the plan target.
Recipe
- Lay out the ingredients: Lean beef jerky 40g. Use about 1.27x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Eggs 2
- Firm tofu 180g
- Lean beef jerky 40g
- Salmon fillet 180g
- Turkey mince lean 200g
- King prawns 120g
- Chicken breast 220g
Carbs & Grains
- Wholemeal bread 1 slice
- Wholewheat noodles 80g dry
- Brown rice 90g dry
- Soba noodles 90g dry
- Rolled oats 80g
- White potatoes 250g
Vegetables
- Mushrooms 80g
- Broccoli 100g
- Spring onion 2
- Courgette 1
- Red pepper 1
- Onion half
- Sweet potato 200g
- Baby spinach 60g
- Cucumber 50g
- Tinned tomatoes 200g
- Frozen edamame beans 150g
- Tomato 1
- Romaine lettuce leaves 4
- Spinach 30g
- Carrot 150g
Dairy & Eggs
- Halloumi 100g
- Low-fat Greek yogurt 150g
- Oat milk 300ml
- Semi-skimmed milk 150ml
Extras & Condiments
- Back bacon rashers 2
- Reduced-sugar baked beans 100g
- Olive oil spray
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Mixed leaves 60g
- Lemon 1
- Dill 1 tsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Sea salt pinch
- Falafel 4 baked
- Hummus 40g
- Light mayo 15g
- Balsamic glaze 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Honey 1 tsp
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
- Rye crackers 4
- Cumin 0.5 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.