Aldi High-Protein Body Recomposition 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
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 442 kcal, 19g protein.
Recipe
- Add Rolled oats 80g, Oat milk 200ml, Peanut butter 1 tbsp, Banana 1, Chia seeds 1 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 484 kcal, 41g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Chicken tikka 150g, Wholemeal tortilla 1, Mint yogurt sauce 30g, Lettuce 40g, Cucumber 50g.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 607 kcal, 47g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Lean beef strips 200g, Brown rice 90g dry, Frozen stir-fry veg 200g, Soy sauce 2 tbsp, Garlic 2 cloves, Ginger 1 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 267 kcal, 6g protein.
Recipe
- Lay out the ingredients: Dark chocolate 70% 30g, Almonds 20g.
- 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
- Chicken tikka 150g
- Lean beef strips 200g
- Turkey mince lean 180g
- Salmon fillet 180g
- Firm tofu 180g
- Beef stock 300ml
- King prawns 200g
- Eggs 2
- Smoked salmon 100g
Carbs & Grains
- Rolled oats 80g
- Wholemeal tortilla 1
- Brown rice 90g dry
- Rice noodles 80g dry
- New potatoes 200g
- Low-sugar granola 30g
Vegetables
- Lettuce 40g
- Cucumber 50g
- Romaine lettuce leaves 4
- Spring onion 2
- Carrot grated 50g
- Baby spinach 100g
- Peanuts 20g
- Sweet potato 250g
- Tinned tomatoes 400g
- Onion 1
- Red onion half
- Mushrooms 200g
Dairy & Eggs
- Oat milk 200ml
- Peanut butter 1 tbsp
- Mint yogurt sauce 30g
- Cottage cheese 150g
Extras & Condiments
- Banana 1
- Chia seeds 1 tsp
- Frozen stir-fry veg 200g
- Soy sauce 2 tbsp
- Garlic 2 cloves
- Ginger 1 tsp
- Dark chocolate 70% 30g
- Almonds 20g
- Hoisin sauce 20g
- Sesame seeds 1 tsp
- Lemon juice
- Olive oil 1 tbsp
- Apple 1
- Roasted mixed veg 150g
- Tahini 20g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Green beans 100g
- Dried cranberries 20g
- Mixed herbs 1 tsp
- Pumpkin seeds 30g
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Hummus 60g
- Quinoa 80g dry
- Dill 1 tsp
- Low-fat crème fraîche 50g
- Thyme 1 tsp
- Honey 1 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.