Aldi Vegetarian Lean 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
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 518 kcal, 22g protein. Portion adjusted to 1.2x to match the plan target.
Recipe
- Add Rolled oats 80g, Oat milk 200ml, Peanut butter 1 tbsp, Banana 1, Chia seeds 1 tsp to a lidded container. Use about 1.2x the listed amounts for this plan.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 518 kcal, 29g protein. Portion adjusted to 1.2x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 2 soft-boiled, Brown rice 80g dry, Avocado half, Mixed leaves 60g, Cherry tomatoes 6, Tahini dressing 20g. Use about 1.2x the listed amounts for this plan.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 506 kcal, 19g protein. Portion adjusted to 1.2x to match the plan target.
Recipe
- Prep the listed ingredients: Tinned chickpeas 200g, Sweet potato 250g, Tinned tomatoes 400g, Spinach 100g, Cumin 1 tsp, Paprika 1 tsp. Use about 1.2x the listed amounts for this plan.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 301 kcal, 7g protein. Portion adjusted to 1.2x to match the plan target.
Recipe
- Lay out the ingredients: Banana 1, Almonds 20g. Use about 1.2x 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.
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 157 kcal, 22g protein. Portion adjusted to 1.2x to match the plan target.
Recipe
- Lay out the ingredients: Cottage cheese 150g, Cucumber half. Use about 1.2x 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 soft-boiled
- Tinned chickpeas 200g
- Firm tofu 200g
- Green lentils tinned 200g
- Beef tomato 1
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Wholemeal bread 2 slices
- Low-sugar granola 30g
Vegetables
- Avocado half
- Cherry tomatoes 6
- Sweet potato 250g
- Spinach 100g
- Cucumber half
- Onion 1
- Broccoli 200g
- Spring onion 2
- Celery sticks 4
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 200g
- Carrot 2
- Frozen peas 100g
- Baby spinach 150g
Dairy & Eggs
- Oat milk 200ml
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Almond butter 1 tbsp
- Semi-skimmed milk 300ml
- Low-fat Greek yogurt 150g
- Light mozzarella 100g
- Ricotta 100g
- Halloumi 80g
Extras & Condiments
- Banana 1
- Chia seeds 1 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Cumin 1 tsp
- Paprika 1 tsp
- Almonds 20g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Apple 1
- Walnuts 20g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Reduced-sugar baked beans 200g
- Whey protein powder 30g
- Honey 1 tsp
- Hummus 80g
- Parmesan 20g
- Balsamic glaze 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Olive oil 1 tbsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Chilli powder 1 tsp
- Sea salt pinch
- Dried cranberries 20g
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.