Aldi High-Variety Body Recomposition Plan — 1,800 kcal

Free printable UK body recomposition meal plan for Aldi: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyHigher variety
Best forBody recomposition with high protein and slightly higher calories
DietAll diets

Estimated daily macros

Protein
120g
Carbs
190g
Fats
65g
Fibre
35g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleHigher variety
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Aldi High-Variety Body Recomposition Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 137g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (456 kcal, 13g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (654 kcal, 54g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (538 kcal, 47g protein)
  • Snack: Lean Beef Jerky (152 kcal, 23g protein)

Tuesday

1800 kcal - 102g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (534 kcal, 15g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (520 kcal, 38g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (534 kcal, 33g protein)
  • Snack: Hard-Boiled Eggs (212 kcal, 16g protein)

Wednesday

1800 kcal - 102g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (471 kcal, 13g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (483 kcal, 22g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (665 kcal, 53g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (181 kcal, 14g protein)

Thursday

1800 kcal - 134g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (465 kcal, 13g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (572 kcal, 50g protein)
  • Dinner: Smoked Haddock and Potato Bake (572 kcal, 50g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (191 kcal, 21g protein)

Friday

1800 kcal - 116g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (484 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (397 kcal, 20g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (695 kcal, 65g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (224 kcal, 17g protein)

Saturday

1800 kcal - 115g protein
  • Breakfast: Baked Beans on Wholemeal Toast (481 kcal, 22g protein)
  • Lunch: Tiger Prawn and Mango Salad (467 kcal, 38g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (591 kcal, 25g protein)
  • Snack: Tuna on Rye Crackers (261 kcal, 30g protein)

Sunday

1800 kcal - 126g protein
  • Breakfast: Baked Beans on Wholemeal Toast (412 kcal, 19g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (612 kcal, 53g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (541 kcal, 42g protein)
  • Snack: Roasted Spiced Chickpeas (235 kcal, 12g protein)

Weekly shopping list

Protein

  • Chicken breast 185g
  • Turkey mince lean 235g
  • Lean beef jerky 45g
  • Eggs 3
  • Red lentils 120g
  • Salmon fillet 215g
  • Cod fillet 215g
  • King prawns 145g
  • Tinned tuna in spring water 110g
  • Tinned tuna 170g
  • Egg 1
  • Tinned chickpeas 235g

Carbs & Grains

  • Low-sugar granola 25g
  • Wholemeal pasta 95g dry
  • Brown rice 95g cooked
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Soba noodles 110g dry
  • White potatoes 300g
  • Brown rice 125g dry

Vegetables

  • Cherry tomatoes 9
  • Mixed peppers 5
  • Tinned tomatoes 235g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Carrot 1
  • Celery 2 stalks
  • Frozen edamame beans 180g
  • Sweet potato 240g
  • Romaine lettuce leaves 5
  • Broccoli 185g
  • Red onion quarter
  • Spring onion 3
  • Sweet potato 235g mashed

Dairy & Eggs

  • Oat milk 115ml
  • Cottage cheese 270g
  • Semi-skimmed milk 180ml
  • Low-fat Greek yogurt 185g

Extras & Condiments

  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Green pesto 30g
  • Parmesan 10g
  • Garlic 2 cloves
  • Mixed herbs 1.25 tsp
  • Reduced-sugar baked beans 270g
  • Vegetable stock 600ml
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Sea salt pinch
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Light mayo 20g
  • Lemon juice
  • Cannellini beans tinned 250g
  • Basil
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Mango 3/4
  • Mixed leaves 110g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 20g
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal137g protein
Breakfast456 kcal · 13g protein · 8 min

Banana and Date Smoothie Bowl with Seeds

Made with banana, medjool dates, oat milk. Ready in 8 min — 456 kcal, 13g protein.

Recipe
  1. Add Banana 2, Medjool dates 2, Oat milk 115ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch654 kcal · 54g protein · 20 min

Chicken and Wholemeal Pasta with Pesto

Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 654 kcal, 54g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Chicken breast 185g, Wholemeal pasta 95g dry, Green pesto 30g, Cherry tomatoes 9, Parmesan 10g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner538 kcal · 47g protein · 35 min

Lean Turkey Mince Stuffed Peppers

Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 538 kcal, 47g protein.

Recipe
  1. Prepare the ingredients: Turkey mince lean 235g, Mixed peppers 5, Brown rice 95g cooked, Tinned tomatoes 235g, Onion 1, Garlic 2 cloves.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack152 kcal · 23g protein · 1 min

Lean Beef Jerky

Made with lean beef jerky. Ready in 1 min — 152 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Lean beef jerky 45g.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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 breast 185g
  • Turkey mince lean 235g
  • Lean beef jerky 45g
  • Eggs 3
  • Red lentils 120g
  • Salmon fillet 215g
  • Cod fillet 215g
  • King prawns 145g
  • Tinned tuna in spring water 110g
  • Tinned tuna 170g
  • Egg 1
  • Tinned chickpeas 235g

Carbs & Grains

  • Low-sugar granola 25g
  • Wholemeal pasta 95g dry
  • Brown rice 95g cooked
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Soba noodles 110g dry
  • White potatoes 300g
  • Brown rice 125g dry

Vegetables

  • Cherry tomatoes 9
  • Mixed peppers 5
  • Tinned tomatoes 235g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Carrot 1
  • Celery 2 stalks
  • Frozen edamame beans 180g
  • Sweet potato 240g
  • Romaine lettuce leaves 5
  • Broccoli 185g
  • Red onion quarter
  • Spring onion 3
  • Sweet potato 235g mashed

Dairy & Eggs

  • Oat milk 115ml
  • Cottage cheese 270g
  • Semi-skimmed milk 180ml
  • Low-fat Greek yogurt 185g

Extras & Condiments

  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Green pesto 30g
  • Parmesan 10g
  • Garlic 2 cloves
  • Mixed herbs 1.25 tsp
  • Reduced-sugar baked beans 270g
  • Vegetable stock 600ml
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Sea salt pinch
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Light mayo 20g
  • Lemon juice
  • Cannellini beans tinned 250g
  • Basil
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Mango 3/4
  • Mixed leaves 110g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 20g
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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