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 111g of protein, built around Aldi's Everyday Essentials for an estimated £40–70/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts.
Recipe
Ingredients
- 90g rolled oats
- 325ml 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.
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves.
Recipe
Ingredients
- 150g king prawns
- ½ mango
- 3 generous handfuls mixed leaves (about 90g)
- ¼ red onion
- lime juice, to taste
- chilli flakes, to taste
- coriander fresh, to taste
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add red onion for the final minute and cook until fragrant.
- Rinse and dry mixed leaves.
- Arrange king prawns, mango and mixed leaves in a bowl and finish with lime juice, chilli flakes and coriander fresh, to taste.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion.
Recipe
Ingredients
- ½ medium butternut squash (about 425g)
- 100g red lentils
- 1 onion
- 2 garlic cloves
- 750ml 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.
Carrot Sticks with Hummus
Made with carrot, hummus.
Recipe
Ingredients
- 2 carrot
- 4 tbsp plus 1 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
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Estimated cost: £40–70/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 16 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.
- 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.
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 | £40–70/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. |
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
- 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 is estimated at £40–70 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 111g 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
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