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A 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 Desk Lunch Weekly Body Recomposition Plan — 2,000 kcal
Free printable vegetarian UK body recomposition meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Aldi Vegetarian Desk Lunch Weekly Body Recomposition Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person104g protein · 263g carbs per person
Breakfast383 kcal · 20g protein · 31g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 383 kcal, 20g protein, 31g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Avocado 1/2, Eggs 2, Wholemeal bread 2 slices, Lemon juice 0.75 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch508 kcal · 37g protein · 62g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 508 kcal, 37g protein, 62g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 155g, Wholewheat noodles 70g dry, Broccoli 85g, Soy sauce 1.75 tbsp, Ginger 0.75 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner759 kcal · 36g protein · 139g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 759 kcal, 36g protein, 139g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Mixed beans tinned 340g, Tinned tomatoes 340g, Onion 1, Red pepper 1, Chilli powder 0.75 tsp, Cumin 0.75 tsp, Brown rice 70g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack204 kcal · 8g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 204 kcal, 8g protein, 11g carbs.
Recipe
- Lay out the ingredients: Pumpkin seeds 25g, Dark chocolate chips 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack146 kcal · 3g protein · 20g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 146 kcal, 3g protein, 20g carbs.
Recipe
- Lay out the ingredients: Apple 1, Peanut butter 0.75 tbsp.
- 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
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.
Protein
- Eggs 15
- Firm tofu 500g
- Quorn mince 210g
- Beef tomato 1
- Eggs 2 soft-boiled
- Tinned chickpeas 775g
- Eggs 2 hard-boiled
- Green lentils 75g cooked
Carbs & Grains
- Wholemeal bread 12 slices
- Wholewheat noodles 70g dry
- Brown rice 450g dry
- Wholemeal pitta 1
- Wholemeal pasta 95g dry
- Oat biscuits 4
- Rolled oats 120g
- Rice noodles 60g dry
Vegetables
- Avocado 3
- Broccoli 290g
- Tinned tomatoes 1825g
- Onion 4
- Red pepper 1
- Peanut butter 1.75 tbsp
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 120g
- Spring onion 6
- Frozen edamame beans 150g
- Basil leaves
- Carrot 2
- Mixed leaves 55g
- Cherry tomatoes 5
- Sweet potato 220g
- Watercress 30g
- Frozen mixed veg 210g
- Cucumber 1/2
- Peanut butter 1.5 tsp
- Cucumber 45g
- Peanuts 15g
- Peanut butter 25g
- Baby spinach 190g
Dairy & Eggs
- Light mozzarella 105g
- Cottage cheese 155g
- Oat milk 390ml
- Halloumi 60g
- Coconut milk light 150ml
- Semi-skimmed milk 225ml
Fruit
- Apple 1
- Raisins 20g
- Banana 2
- Pomegranate seeds 25g
Herbs & Spices
- Chilli flakes pinch x5
- Ginger 0.75 tsp
- Garlic 8 cloves
- Chilli powder 0.75 tsp
- Cumin 2.25 tsp
- Basil
- Mixed herbs 1 tsp
- Paprika 1 tsp
- Smoked paprika 0.75 tsp
- Curry powder 1.5 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Hummus 145g
- Teriyaki sauce 40g
- Vegetable stock 210ml
- Tahini dressing 20g
- Light mayo 20g
- Mustard 1 tsp
- Sesame oil 1 tsp
- Lemon dressing 10g
- Tamari 1.5 tbsp
- Olive oil 0.75 tsp
- Honey 0.75 tbsp
- Curry paste 25g
Tins & Jars
- Mixed beans tinned 340g
- Cannellini beans tinned 210g
Extras
- Lemon juice 4.75 tsp
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Sesame seeds 1 tsp
- Walnuts 25g
- Dried blueberries 20g
- Sea salt pinch
- Balsamic glaze 1 tsp
- Mixed nuts 25g
- Beansprouts 75g
- Lime juice
- Chia seeds 0.75 tsp
- Almonds 20g
- Dried cranberries 15g
- Whey protein powder 25g
SupermarketAldi
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyLow (10–20 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietVegetarian
Estimated Daily Macros Per Person
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 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Aldi Vegetarian Desk Lunch Weekly 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
2000 kcal - 104g protein, 263g carbs, 61g fat, 54g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (383 kcal, 20g protein, 31g carbs, 19g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (508 kcal, 37g protein, 62g carbs, 14g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (759 kcal, 36g protein, 139g carbs, 6g fat, 32g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (204 kcal, 8g protein, 11g carbs, 15g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (146 kcal, 3g protein, 20g carbs, 7g fat, 4g fibre per person)
Tuesday
2000 kcal - 107g protein, 227g carbs, 78g fat, 42g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (448 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (385 kcal, 17g protein, 64g carbs, 10g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (755 kcal, 46g protein, 96g carbs, 22g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (228 kcal, 4g protein, 18g carbs, 16g fat, 3g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (184 kcal, 17g protein, 13g carbs, 8g fat, 8g fibre per person)
Wednesday
2000 kcal - 128g protein, 250g carbs, 52g fat, 67g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (470 kcal, 24g protein, 38g carbs, 23g fat, 9g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (365 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (710 kcal, 52g protein, 113g carbs, 8g fat, 29g fibre per person)
- Snack: Light Mozzarella and Tomato (300 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (155 kcal, 6g protein, 22g carbs, 6g fat, 7g fibre per person)
Thursday
2000 kcal - 79g protein, 247g carbs, 80g fat, 42g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (397 kcal, 20g protein, 32g carbs, 19g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (553 kcal, 22g protein, 63g carbs, 22g fat, 7g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (506 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (212 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (332 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Friday
2000 kcal - 122g protein, 178g carbs, 85g fat, 23g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (471 kcal, 24g protein, 38g carbs, 23g fat, 9g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (428 kcal, 24g protein, 39g carbs, 19g fat, 5g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (755 kcal, 38g protein, 92g carbs, 24g fat, 8g fibre per person)
- Snack: Cottage Cheese with Cucumber (172 kcal, 20g protein, 8g carbs, 7g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (174 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Saturday
2000 kcal - 103g protein, 239g carbs, 69g fat, 39g fibre- Breakfast: Banana and Oat Smoothie (340 kcal, 9g protein, 57g carbs, 8g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (497 kcal, 33g protein, 48g carbs, 16g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (586 kcal, 37g protein, 63g carbs, 22g fat, 6g fibre per person)
- Snack: Roasted Spiced Chickpeas (227 kcal, 12g protein, 29g carbs, 8g fat, 9g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (350 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Sunday
2000 kcal - 94g protein, 291g carbs, 56g fat, 47g fibre- Breakfast: Banana and Oat Smoothie (330 kcal, 9g protein, 56g carbs, 8g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (458 kcal, 20g protein, 84g carbs, 6g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (862 kcal, 35g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Almonds and Dried Cranberries (158 kcal, 4g protein, 14g carbs, 10g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (192 kcal, 26g protein, 13g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Firm tofu 500g
- Quorn mince 210g
- Beef tomato 1
- Eggs 2 soft-boiled
- Tinned chickpeas 775g
- Eggs 2 hard-boiled
- Green lentils 75g cooked
Carbs & Grains
- Wholemeal bread 12 slices
- Wholewheat noodles 70g dry
- Brown rice 450g dry
- Wholemeal pitta 1
- Wholemeal pasta 95g dry
- Oat biscuits 4
- Rolled oats 120g
- Rice noodles 60g dry
Vegetables
- Avocado 3
- Broccoli 290g
- Tinned tomatoes 1825g
- Onion 4
- Red pepper 1
- Peanut butter 1.75 tbsp
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 120g
- Spring onion 6
- Frozen edamame beans 150g
- Basil leaves
- Carrot 2
- Mixed leaves 55g
- Cherry tomatoes 5
- Sweet potato 220g
- Watercress 30g
- Frozen mixed veg 210g
- Cucumber 1/2
- Peanut butter 1.5 tsp
- Cucumber 45g
- Peanuts 15g
- Peanut butter 25g
- Baby spinach 190g
Dairy & Eggs
- Light mozzarella 105g
- Cottage cheese 155g
- Oat milk 390ml
- Halloumi 60g
- Coconut milk light 150ml
- Semi-skimmed milk 225ml
Fruit
- Apple 1
- Raisins 20g
- Banana 2
- Pomegranate seeds 25g
Herbs & Spices
- Chilli flakes pinch x5
- Ginger 0.75 tsp
- Garlic 8 cloves
- Chilli powder 0.75 tsp
- Cumin 2.25 tsp
- Basil
- Mixed herbs 1 tsp
- Paprika 1 tsp
- Smoked paprika 0.75 tsp
- Curry powder 1.5 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Hummus 145g
- Teriyaki sauce 40g
- Vegetable stock 210ml
- Tahini dressing 20g
- Light mayo 20g
- Mustard 1 tsp
- Sesame oil 1 tsp
- Lemon dressing 10g
- Tamari 1.5 tbsp
- Olive oil 0.75 tsp
- Honey 0.75 tbsp
- Curry paste 25g
Tins & Jars
- Mixed beans tinned 340g
- Cannellini beans tinned 210g
Extras
- Lemon juice 4.75 tsp
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Sesame seeds 1 tsp
- Walnuts 25g
- Dried blueberries 20g
- Sea salt pinch
- Balsamic glaze 1 tsp
- Mixed nuts 25g
- Beansprouts 75g
- Lime juice
- Chia seeds 0.75 tsp
- Almonds 20g
- Dried cranberries 15g
- Whey protein powder 25g
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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