What this plan is for
An Aldi body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Vegetarian Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 116g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,995 kcal116g protein256g carbs60g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person113g protein · 230g carbs per person
Breakfast373 kcal · 24g protein · 35g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 373 kcal, 24g protein, 35g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 90g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch583 kcal · 32g protein · 101g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 583 kcal, 32g protein, 101g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- 1 onion
- 2 celery stalks
- 1 wholemeal roll
- 450ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery 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.
Dinner572 kcal · 38g protein · 39g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 572 kcal, 38g protein, 39g carbs.
Recipe
Ingredients
- 3 eggs
- 60g reduced-fat feta
- 2 generous handfuls spinach (about 60g)
- 7 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack310 kcal · 15g protein · 31g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 310 kcal, 15g protein, 31g carbs.
Recipe
Ingredients
- 40g reduced-fat cheddar
- 4 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
Snack163 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 163 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
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 64 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
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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.
- 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 2,000 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Vegetarian Body Recomposition Plan — 2,000 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
2001 kcal - 113g protein, 230g carbs, 72g fat, 39g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (373 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (583 kcal, 32g protein, 101g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (572 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (310 kcal, 15g protein, 31g carbs, 16g fat, 4g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Tuesday
1999 kcal - 119g protein, 226g carbs, 76g fat, 32g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (379 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (719 kcal, 44g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Wednesday
2000 kcal - 128g protein, 226g carbs, 71g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (372 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (457 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (673 kcal, 43g protein, 72g carbs, 25g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (285 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Thursday
1999 kcal - 118g protein, 309g carbs, 31g fat, 59g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (478 kcal, 27g protein, 82g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (701 kcal, 33g protein, 128g carbs, 5g fat, 30g fibre per person)
- Snack: Pea Protein Green Smoothie (240 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (259 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Friday
1969 kcal - 82g protein, 267g carbs, 66g fat, 34g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (307 kcal, 14g protein, 50g carbs, 8g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (577 kcal, 25g protein, 99g carbs, 8g fat, 9g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Saturday
2003 kcal - 124g protein, 251g carbs, 59g fat, 46g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (319 kcal, 26g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (473 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (495 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Roasted Spiced Chickpeas (282 kcal, 16g protein, 36g carbs, 10g fat, 10g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (434 kcal, 15g protein, 51g carbs, 19g fat, 8g fibre per person)
Sunday
1995 kcal - 125g protein, 283g carbs, 44g fat, 59g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (335 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (625 kcal, 35g protein, 108g carbs, 4g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (687 kcal, 51g protein, 109g carbs, 8g fat, 28g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (240 kcal, 7g protein, 19g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 16
- Red lentils 280g
- Firm tofu 370g
- Pea protein powder 24g
- Tinned chickpeas 200g
- Quorn mince 210g
Carbs & Grains
- Wholemeal bread 11 slices
- Wholemeal 4 rolls
- Wholemeal 4 pittas
- Brown rice 240g
- Rice noodles 75g
- Rolled oats 160g
- Oat 4 biscuits
- Low-sugar granola 80g
- Wholemeal pasta 95g
Vegetables
- Baby spinach 230g
- Mushrooms 625g
- Carrot 3
- Onion 6
- Celery 6 stalks
- Celery 4 sticks
- Spinach 140g
- Cherry tomatoes 2 x 300g packs (378g required)
- Courgette 4
- Red pepper 5
- Broccoli 190g
- Spring onion 5
- Tinned tomatoes 2 x 400g tins (722g required)
- peas 90g
Dairy & Eggs
- Reduced-fat feta 55g
- Cottage cheese 380g
- Skyr 575g
- Semi-skimmed milk 1 x 1L carton (168ml required)
- Oat milk 1 x 1L carton (198ml required)
- Parmesan 17g
Fruit
- Apple 1
- Banana 2
- berries 160g
- Raisins 20g
Herbs & Spices
- Mixed herbs 1.25 tbsp
- Chilli powder 1 tsp
- Cumin 1.5 tsp
- Garlic 5 cloves
- Smoked paprika 1 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Vegetable stock 4 cubes (makes 2L; 1881ml required)
- Peanut butter 85g
- Hummus 150g
- Teriyaki sauce 40g
- Tamari 2 tbsp
- Honey 2 tbsp
- Almond butter 1 tbsp
Tins & Jars
- Mixed beans 320g
- Reduced-sugar baked beans 200g
Extras
- Reduced-fat cheddar 75g
- Oatcakes 8
- Sesame seeds 1 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Pumpkin seeds 30g
- Dark chocolate chips 13g
- Chia seeds 9g
- 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
- 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 116g 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 2,000 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 2,000 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
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