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 Recovery Weekly 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 117g of protein, built around Aldi's Everyday Essentials for roughly £20–30/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalBody Recomposition
Weekly cost£20–30 estimate
Daily average across the 7 days
1,994 kcal117g protein254g carbs62g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person142g protein · 210g carbs per person
Breakfast242 kcal · 24g protein · 27g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 242 kcal, 24g protein, 27g carbs.
Recipe
Ingredients
- 225g low-fat Greek yogurt
- 125g frozen mixed berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch579 kcal · 43g protein · 82g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 579 kcal, 43g protein, 82g carbs.
Recipe
Ingredients
- 225g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 9 cherry tomatoes
- 1¼ tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner867 kcal · 55g protein · 94g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 867 kcal, 55g protein, 94g carbs.
Recipe
Ingredients
- 225g firm tofu
- 90g rice noodles (dry weight)
- 125g beansprouts
- 4 spring onions
- 2¼ tbsp tamari
- lime juice, to taste
- 25g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack187 kcal · 16g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 187 kcal, 16g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
Snack124 kcal · 4g protein · 6g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 124 kcal, 4g protein, 6g carbs.
Recipe
Ingredients
- 1¼ tbsp almond butter
- 5 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 68 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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.
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.
- 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Vegetarian Recovery 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
1999 kcal - 142g protein, 210g carbs, 72g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (242 kcal, 24g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (579 kcal, 43g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (867 kcal, 55g protein, 94g carbs, 32g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Almond Butter with Celery Sticks (124 kcal, 4g protein, 6g carbs, 10g fat, 3g fibre per person)
Tuesday
1957 kcal - 118g protein, 259g carbs, 56g fat, 35g fibre- Breakfast: Greek Yogurt with Mixed Berries (235 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (403 kcal, 18g protein, 66g carbs, 11g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (849 kcal, 51g protein, 108g carbs, 24g fat, 12g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (289 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (181 kcal, 5g protein, 25g carbs, 9g fat, 5g fibre per person)
Wednesday
2004 kcal - 118g protein, 281g carbs, 48g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (198 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (604 kcal, 25g protein, 67g carbs, 25g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (640 kcal, 47g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Thursday
2001 kcal - 128g protein, 215g carbs, 75g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (203 kcal, 20g protein, 23g carbs, 4g fat, 2g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (473 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1003 kcal, 51g protein, 102g carbs, 44g fat, 14g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (231 kcal, 6g protein, 18g carbs, 16g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (91 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
2003 kcal - 98g protein, 286g carbs, 52g fat, 41g fibre- Breakfast: Greek Yogurt with Mixed Berries (231 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (559 kcal, 35g protein, 92g carbs, 4g fat, 19g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (736 kcal, 32g protein, 125g carbs, 10g fat, 11g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
- Snack: Walnuts and Dried Blueberries (255 kcal, 4g protein, 20g carbs, 18g fat, 3g fibre per person)
Saturday
2001 kcal - 117g protein, 279g carbs, 61g fat, 47g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (394 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (511 kcal, 26g protein, 80g carbs, 13g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (589 kcal, 28g protein, 114g carbs, 9g fat, 25g fibre per person)
- Snack: Cottage Cheese with Cucumber (169 kcal, 19g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (338 kcal, 17g protein, 33g carbs, 18g fat, 5g fibre per person)
Sunday
1995 kcal - 100g protein, 247g carbs, 70g fat, 33g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (358 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (663 kcal, 33g protein, 81g carbs, 21g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (186 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (134 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Weekly shopping list
Protein
- Firm tofu 650g
- Eggs 7
- Quorn mince 190g
- Tinned chickpeas 310g
- Green lentils 110g
- Falafel 4
Carbs & Grains
- Wholemeal 5 pittas
- Rice noodles 95g
- Brown rice 450g
- Low-sugar granola 35g
- Wholemeal pasta 85g
- Rolled oats 40g
- Rice 5 cakes
- Soba noodles 85g
Vegetables
- Courgette 5
- Red pepper 6
- Cherry tomatoes 2 x 300g packs (387g required)
- Spring onion 8
- Celery 5 sticks
- Spinach 140g
- Broccoli 230g
- Avocado 1
- Mixed leaves 95g
- Tinned tomatoes 2 x 400g tins (786g required)
- Onion 3
- mixed veg 380g
- Mushrooms 220g
- peas 110g
- Edamame beans 110g
- Cucumber 2 (319g required)
- Sweet potato 260g
- Tomato 1
- Carrot 2
Dairy & Eggs
- Low-fat Greek yogurt 1.25kg
- Cottage cheese 675g
- Skyr 650g
- Semi-skimmed milk 1 x 1L carton (94ml required)
- Tinned coconut milk light 1 x 400ml tin (193ml required)
- Parmesan 22g
Fruit
- mixed berries 550g
- Apple 2
- Banana 4
- Raisins 19g
- Dried blueberries 22g
Herbs & Spices
- Mixed herbs 1.25 tbsp
- Garlic 5 cloves
- Cumin 2.25 tsp
- Ginger 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Honey 3 tbsp
- Tamari 2.5 tbsp
- Almond butter 1.25 tbsp
- Hummus 190g
- Teriyaki sauce 45g
- Peanut butter 35g
- Tahini dressing 19g
- Curry paste 30g
- Vegetable stock 3 cubes (makes 1500ml; 1210ml required)
- Soy sauce 3 tbsp
- Sesame oil 2 tsp
Extras
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 23g
- Sesame seeds 1.25 tsp
- Mixed nuts 30g
- Walnuts 90g
- Reduced-fat cheddar 45g
- Oatcakes 4
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Greek yogurt with fruit and granola covers both protein and carb needs in one 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 £20–30 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 117g 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 both protein and carbs are set high together, rather than trading one off against the other.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.