Aldi Vegetarian Body Recomposition Plan — 2,000 kcal
Free 7-day body recomposition meal plan for Aldi: ~2000 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 497 kcal, 24g protein. Portion adjusted to 1.18x to match the plan target.
Recipe
- Add the base ingredients to a bowl: Wholemeal flour 80g, Eggs 2, Semi-skimmed milk 150ml, Low-fat yogurt 100g, Blueberries 50g. Use about 1.18x the listed amounts for this plan.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 462 kcal, 24g protein. Portion adjusted to 1.18x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 20g, Wholemeal bread 2 slices, Watercress 30g, Mustard 1 tsp. Use about 1.18x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 544 kcal, 31g protein. Portion adjusted to 1.18x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 200g, Brown rice 90g dry, Broccoli 200g, Teriyaki sauce 40g, Sesame seeds 1 tsp, Spring onion 2. Use about 1.18x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 225 kcal, 19g protein. Portion adjusted to 1.18x to match the plan target.
Recipe
- Lay out the ingredients: Light mozzarella 100g, Beef tomato 1, Basil leaves, Balsamic glaze 1 tsp. Use about 1.18x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 272 kcal, 9g protein. Portion adjusted to 1.18x to match the plan target.
Recipe
- Lay out the ingredients: Pumpkin seeds 30g, Dark chocolate chips 15g. Use about 1.18x the listed amounts for this plan.
- 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
- Eggs 2
- Firm tofu 200g
- Beef tomato 1
- Green lentils tinned 200g
- Tinned chickpeas 200g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 90g dry
- Oat biscuits 4
- Rolled oats 50g
- Soba noodles 80g dry
Vegetables
- Broccoli 200g
- Spring onion 2
- Tomato 1
- Cucumber 4 slices
- Courgette 1
- Red pepper 1
- Onion half
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 100g
- Edamame beans 100g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Peanut butter 1 tbsp
- Ricotta 100g
Extras & Condiments
- Blueberries 50g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Reduced-sugar baked beans 200g
- Frozen mixed berries 80g
- Olive oil 1 tsp
- Vegetable stock 200ml
- Sea salt pinch
- Almonds 25g
- Dried cranberries 20g
- Curry powder 2 tsp
- Parmesan 20g
- Garlic 2 cloves
- Honey 1 tbsp
- Chia seeds 1 tsp
- Apple 1
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Raisins 20g
- Banana 1
- Cumin 1 tsp
- Chilli powder 1 tsp
- Smoked paprika 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
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?
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.