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A 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 Pescatarian Desk Lunch Weekly Body Recomposition Plan — 1,800 kcal
Free printable pescatarian UK body recomposition meal plan for Aldi: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Aldi Pescatarian Desk Lunch Weekly Body Recomposition Plan — 1,800 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
1800 kcal per person78g protein · 256g carbs per person
Breakfast394 kcal · 21g protein · 48g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 394 kcal, 21g protein, 48g carbs.
Recipe
- Prepare the ingredients: Mushrooms 105g, Eggs 1, Sourdough bread 1 slice, Garlic 1 clove, Olive oil 0.75 tsp, Parsley pinch.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch429 kcal · 19g protein · 79g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 429 kcal, 19g protein, 79g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tinned chickpeas 140g, Baby spinach 70g, Tinned tomatoes 140g, Brown rice 55g dry, Curry powder 1.5 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner808 kcal · 33g protein · 116g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 808 kcal, 33g protein, 116g carbs.
Recipe
- Prep the listed ingredients: Tinned chickpeas 280g, Baby spinach 105g, Coconut milk light 140ml, Tinned tomatoes 140g, Onion 1, Curry paste 20g, Brown rice 55g dry.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack169 kcal · 5g protein · 13g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 169 kcal, 5g protein, 13g carbs.
Recipe
- Lay out the ingredients: Mixed nuts 20g, Raisins 15g.
- 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
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.
Protein
- Eggs 11
- Tinned chickpeas 420g
- Tinned tuna in spring water 120g
- Salmon fillet 330g
- Tinned sardines in spring water 75g
- Black beans tinned 190g
- Tuna steak 190g
- Firm tofu 145g
- Falafel 3 baked
- Quorn mince 165g
Carbs & Grains
- Sourdough bread 1 slice
- Brown rice 550g dry
- Sourdough bread 8 slices
- Soba noodles 75g dry
- Wholemeal pitta 2
- Rolled oats 130g
- Wholemeal pasta 75g dry
Vegetables
- Mushrooms 800g
- Baby spinach 175g
- Tinned tomatoes 1300g
- Onion 5
- Edamame beans 65g
- Spring onion 2
- Pak choi 125g
- Red pepper 1
- Sweetcorn 55g
- Asparagus 140g
- Celery sticks 4
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Sweet potato 190g
- Broccoli 190g
- Roasted mixed veg 125g
- Frozen peas 80g
- Mixed leaves 35g
- Tomato 1
- Cucumber 3 slices
Dairy & Eggs
- Coconut milk light 140ml
- Semi-skimmed milk 250ml
- Almond butter 1 tbsp
- Cottage cheese 190g
- Skyr 145g
- Oat milk 490ml
- Parmesan 15g
Fruit
- Raisins 15g
Herbs & Spices
- Garlic 5 cloves
- Parsley pinch x5
- Curry powder 1.5 tsp
- Garlic 7 cloves
- Basil
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
- Coriander fresh
- Mixed herbs 1.75 tsp
- Dill 1 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Olive oil 5.25 tsp
- Curry paste 20g
- Soy sauce 2.5 tbsp
- Sesame oil 0.75 tsp
- Miso paste 0.75 tbsp
- Vegetable stock 650ml
- Salsa 45g
- Olive oil 1 tbsp
- Tahini 15g
- Hummus 35g
Tins & Jars
- Cannellini beans tinned 170g
- Mixed beans tinned 340g
Extras
- Mixed nuts 20g
- Sesame seeds 1.5 tsp
- Whey protein powder 25g
- Rye crackers 3
- Lime juice
- Lemon juice x2
- Lemon 1
- Walnuts 30g
- Maple syrup 1.5 tsp
- Pumpkin seeds 25g
- Dark chocolate chips 10g
SupermarketAldi
Cooking for1 person
Cook amount1 portions
Calorie target~1800 kcal/day per person
Weekly budget£30–40 total
Prep difficultyLow (10–20 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietPescatarian
Estimated Daily Macros Per Person
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Aldi Pescatarian Desk Lunch Weekly Body Recomposition 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
1800 kcal - 78g protein, 256g carbs, 56g fat, 39g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (394 kcal, 21g protein, 48g carbs, 13g fat, 4g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (429 kcal, 19g protein, 79g carbs, 6g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 116g carbs, 25g fat, 20g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (169 kcal, 5g protein, 13g carbs, 12g fat, 2g fibre per person)
Tuesday
1800 kcal - 144g protein, 191g carbs, 55g fat, 17g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (463 kcal, 25g protein, 56g carbs, 15g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (509 kcal, 45g protein, 60g carbs, 9g fat, 6g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (616 kcal, 46g protein, 61g carbs, 25g fat, 6g fibre per person)
- Snack: Chocolate Protein Shake (212 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Wednesday
1800 kcal - 97g protein, 280g carbs, 31g fat, 59g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (479 kcal, 26g protein, 58g carbs, 15g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (301 kcal, 16g protein, 56g carbs, 2g fat, 17g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (767 kcal, 36g protein, 140g carbs, 6g fat, 33g fibre per person)
- Snack: Sardines on Rye Crackers (253 kcal, 19g protein, 26g carbs, 8g fat, 5g fibre per person)
Thursday
1800 kcal - 115g protein, 244g carbs, 37g fat, 29g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (529 kcal, 28g protein, 64g carbs, 17g fat, 5g fibre per person)
- Lunch: Black Bean Burrito Bowl (555 kcal, 23g protein, 103g carbs, 3g fat, 16g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (614 kcal, 60g protein, 72g carbs, 8g fat, 5g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Friday
1800 kcal - 124g protein, 196g carbs, 65g fat, 28g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (535 kcal, 29g protein, 65g carbs, 17g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (462 kcal, 35g protein, 64g carbs, 11g fat, 10g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (712 kcal, 44g protein, 61g carbs, 37g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (91 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Saturday
1800 kcal - 85g protein, 223g carbs, 60g fat, 27g fibre- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 14g protein, 62g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (624 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (552 kcal, 25g protein, 94g carbs, 7g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (136 kcal, 12g protein, 1g carbs, 9g fat, 0g fibre per person)
Sunday
1800 kcal - 84g protein, 231g carbs, 64g fat, 48g fibre- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 14g protein, 62g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (560 kcal, 21g protein, 70g carbs, 23g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 41g protein, 88g carbs, 7g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (196 kcal, 8g protein, 11g carbs, 15g fat, 2g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Tinned chickpeas 420g
- Tinned tuna in spring water 120g
- Salmon fillet 330g
- Tinned sardines in spring water 75g
- Black beans tinned 190g
- Tuna steak 190g
- Firm tofu 145g
- Falafel 3 baked
- Quorn mince 165g
Carbs & Grains
- Sourdough bread 1 slice
- Brown rice 550g dry
- Sourdough bread 8 slices
- Soba noodles 75g dry
- Wholemeal pitta 2
- Rolled oats 130g
- Wholemeal pasta 75g dry
Vegetables
- Mushrooms 800g
- Baby spinach 175g
- Tinned tomatoes 1300g
- Onion 5
- Edamame beans 65g
- Spring onion 2
- Pak choi 125g
- Red pepper 1
- Sweetcorn 55g
- Asparagus 140g
- Celery sticks 4
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Sweet potato 190g
- Broccoli 190g
- Roasted mixed veg 125g
- Frozen peas 80g
- Mixed leaves 35g
- Tomato 1
- Cucumber 3 slices
Dairy & Eggs
- Coconut milk light 140ml
- Semi-skimmed milk 250ml
- Almond butter 1 tbsp
- Cottage cheese 190g
- Skyr 145g
- Oat milk 490ml
- Parmesan 15g
Fruit
- Raisins 15g
Herbs & Spices
- Garlic 5 cloves
- Parsley pinch x5
- Curry powder 1.5 tsp
- Garlic 7 cloves
- Basil
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
- Coriander fresh
- Mixed herbs 1.75 tsp
- Dill 1 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Olive oil 5.25 tsp
- Curry paste 20g
- Soy sauce 2.5 tbsp
- Sesame oil 0.75 tsp
- Miso paste 0.75 tbsp
- Vegetable stock 650ml
- Salsa 45g
- Olive oil 1 tbsp
- Tahini 15g
- Hummus 35g
Tins & Jars
- Cannellini beans tinned 170g
- Mixed beans tinned 340g
Extras
- Mixed nuts 20g
- Sesame seeds 1.5 tsp
- Whey protein powder 25g
- Rye crackers 3
- Lime juice
- Lemon juice x2
- Lemon 1
- Walnuts 30g
- Maple syrup 1.5 tsp
- Pumpkin seeds 25g
- Dark chocolate chips 10g
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)
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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
Seen something off with this plan? Send a quick note and we will review it.
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