What this plan is for
An 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 High-Variety 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 108g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal108g protein227g carbs49g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1806 kcal per person104g protein · 251g carbs per person
Breakfast555 kcal · 16g protein · 70g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 555 kcal, 16g protein, 70g carbs.
Recipe
Ingredients
- 70g rolled oats
- 275ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch376 kcal · 47g protein · 34g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 376 kcal, 47g protein, 34g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- ½ of a standard tin of chickpeas, drained
- ½ cucumber
- ½ red onion
- 1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna and chickpeas; rinse the pulses under cold water.
- Slice or chop cucumber and red onion.
- Arrange tuna, chickpeas and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner739 kcal · 36g protein · 128g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 739 kcal, 36g protein, 128g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 375g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 650ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash 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.
Snack136 kcal · 5g protein · 19g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 136 kcal, 5g protein, 19g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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.
0 of 70 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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.
- 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1806 kcal - 104g protein, 251g carbs, 37g fat, 47g fibre- Breakfast: Porridge with Walnuts and Cinnamon (555 kcal, 16g protein, 70g carbs, 21g fat, 12g fibre per person)
- Lunch: Chickpea and Tuna Salad (376 kcal, 47g protein, 34g carbs, 6g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (739 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Carrot Sticks with Hummus (136 kcal, 5g protein, 19g carbs, 6g fat, 6g fibre per person)
Tuesday
1800 kcal - 114g protein, 224g carbs, 45g fat, 33g fibre- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 14g protein, 62g carbs, 18g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (499 kcal, 40g protein, 60g carbs, 8g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (599 kcal, 46g protein, 82g carbs, 12g fat, 14g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (214 kcal, 14g protein, 20g carbs, 7g fat, 4g fibre per person)
Wednesday
1796 kcal - 109g protein, 200g carbs, 58g fat, 29g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (561 kcal, 22g protein, 62g carbs, 23g fat, 8g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (544 kcal, 54g protein, 65g carbs, 8g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (165 kcal, 18g protein, 7g carbs, 7g fat, 2g fibre per person)
Thursday
1798 kcal - 83g protein, 267g carbs, 43g fat, 40g fibre- Breakfast: Porridge with Walnuts and Cinnamon (453 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (363 kcal, 27g protein, 50g carbs, 8g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (638 kcal, 31g protein, 118g carbs, 3g fat, 17g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (344 kcal, 12g protein, 41g carbs, 15g fat, 6g fibre per person)
Friday
1792 kcal - 99g protein, 219g carbs, 61g fat, 36g fibre- Breakfast: Porridge with Walnuts and Cinnamon (483 kcal, 14g protein, 61g carbs, 18g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (641 kcal, 54g protein, 90g carbs, 12g fat, 13g fibre per person)
- Snack: Hard-Boiled Eggs (124 kcal, 11g protein, 1g carbs, 8g fat, 0g fibre per person)
Saturday
1799 kcal - 128g protein, 215g carbs, 48g fat, 40g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (476 kcal, 41g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (613 kcal, 51g protein, 86g carbs, 10g fat, 16g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (222 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
Sunday
1800 kcal - 118g protein, 211g carbs, 50g fat, 43g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (412 kcal, 35g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (512 kcal, 42g protein, 47g carbs, 15g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (718 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Peanut Butter with Celery Sticks (158 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 140g
- Tinned chickpeas 220g
- Red lentils 190g
- Turkey mince lean 340g
- Lean stewing beef 170g
- Smoked salmon 300g
- Eggs 7
- Falafel 4
- Chicken thighs 180g
- Green lentils 95g
- Chicken breast 130g
Carbs & Grains
- Rolled oats 380g
- Wholemeal 1 roll
- Wholemeal 2 pittas
- Brown rice 270g
- White potatoes 220g
- Wholemeal couscous 65g
- Wholemeal bread 4 slices
- Wholemeal pasta 65g
Vegetables
- Cucumber 2 (466g required)
- Red onion 1
- Butternut squash 370g
- Onion 7
- Carrot 4
- peas 70g
- Sweet potato 440g
- Tinned tomatoes 4 x 400g tins (1335g required)
- Avocado 1
- Mixed leaves 85g
- Cherry tomatoes 2 x 300g packs (302g required)
- Courgette 2
- Red pepper 3
- Tomato 1
- Spinach 95g
- Celery 4 sticks
Dairy & Eggs
- Oat milk 2 x 1L cartons (1260ml required)
- Light cream cheese 25g
- Semi-skimmed milk 1 x 1L carton (132ml required)
- Cottage cheese 160g
- Parmesan 8g
Fruit
- Raisins 18g
Herbs & Spices
- Cinnamon 2.25 tsp
- Garlic 11 cloves
- Parsley, optional to taste
- Mixed herbs 0.75 tsp
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Lemon dressing 14g
- Vegetable stock 3 cubes (makes 1500ml; 1108ml required)
- Hummus 90g
- Chicken stock 85ml
- Beef stock 250ml
- Tahini dressing 18g
- Peanut butter 50g
- Honey 2.25 tsp
- Green pesto 20g
Tins & Jars
- Mixed beans 330g
Extras
- Walnuts 85g
- Maple syrup 1.5 tbsp
- Rye 3 crackers
- Smoked haddock fillet 160g
- Reduced-fat cheddar 30g
- Chia seeds 4g
- Ras el hanout 1.75 tsp
- Lemon 1
- Lemon juice 1.75 tsp
- Mixed nuts 30g
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Large fresh meat and mince packs that portion well for batch cooking.
- 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
- 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)
💪 Increase protein
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 108g 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 rotation actively avoids repeating the same protein twice in one day.
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 beginners?
Yes. Recipes are rated Higher variety and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.