Aldi Pescatarian Desk Lunch Weekly Body Recomposition Plan — 1,800 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built around Aldi's Everyday Essentials for an estimated £45–70/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Plan summary
Individual days vary around these figures.
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We'll send: Aldi Pescatarian Desk Lunch Weekly Body Recomposition Plan — 1,800 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread.
Recipe
Ingredients
- 125g mushrooms
- 2 eggs
- 2 slices of sourdough bread
- 1 garlic clove
- ¾ tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms and garlic, then cook them in olive oil in a non-stick pan over medium heat until softened. Bring a small pan of water to a gentle simmer.
- Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
- Toast sourdough bread, then top with the cooked mushrooms and the eggs, finishing with parsley, to taste.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 400ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach.
Recipe
Ingredients
- 80g ricotta
- 70g wholemeal pasta (dry weight)
- 4 generous handfuls baby spinach (about 125g)
- 2 garlic cloves
- 10g parmesan
- ¾ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, keeping a mug of the cooking water before you drain it.
- Meanwhile, gently cook the crushed garlic in the olive oil in a large pan for 1 minute, then add the baby spinach and stir until wilted.
- Stir in the ricotta with a splash of the pasta water to make a sauce, then toss through the drained pasta.
- Serve with the parmesan grated over.
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes.
Recipe
Ingredients
- 30g reduced-fat cheddar
- 3 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
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Estimated cost: £45–70/week for 1 person from Aldi. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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.
- 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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £45–70/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
What Aldi is good for here
- 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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this body recomposition plan cost per week?
This plan is designed for Aldi and is estimated at £45–70 per week for one person at typical UK prices, 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 118g of protein per day across the week, based on the meals actually selected — in line with 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.
Feedback
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