Aldi Vegetarian Recovery 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.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 92g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (379 kcal, 12g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (532 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (544 kcal, 40g protein)
  • Snack: Roasted Spiced Chickpeas (237 kcal, 12g protein)
  • Snack: Dark Chocolate and Almonds (308 kcal, 7g protein)

Tuesday

2000 kcal - 85g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (413 kcal, 13g protein)
  • Lunch: Edamame and Soba Noodle Salad (542 kcal, 28g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (490 kcal, 18g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (232 kcal, 18g protein)
  • Snack: Banana and Almonds (323 kcal, 8g protein)

Wednesday

2000 kcal - 69g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (403 kcal, 13g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (453 kcal, 20g protein)
  • Dinner: Chickpea and Sweet Potato Stew (528 kcal, 20g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (352 kcal, 10g protein)
  • Snack: Apple with Walnuts (264 kcal, 6g protein)

Thursday

2000 kcal - 115g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (413 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (516 kcal, 31g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (594 kcal, 34g protein)
  • Snack: Pea Protein Green Smoothie (271 kcal, 31g protein)
  • Snack: Almond Butter with Celery Sticks (206 kcal, 6g protein)

Friday

2000 kcal - 148g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (427 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (520 kcal, 32g protein)
  • Snack: Rice Cakes with Cottage Cheese (227 kcal, 19g protein)
  • Snack: Chocolate Protein Shake (266 kcal, 47g protein)

Saturday

2000 kcal - 113g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (418 kcal, 26g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (558 kcal, 26g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (512 kcal, 26g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (291 kcal, 16g protein)
  • Snack: Light Mozzarella and Tomato (221 kcal, 19g protein)

Sunday

2000 kcal - 97g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (439 kcal, 27g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (500 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 22g protein)
  • Snack: Walnuts and Dried Blueberries (268 kcal, 6g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (220 kcal, 20g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 235g
  • Quorn mince 235g
  • Red lentils 130g
  • Green lentils 125g
  • Firm tofu 230g
  • Silken tofu 200g
  • Eggs 3
  • Green lentils tinned 235g
  • Beef tomato 1
  • Green lentils 120g dry

Carbs & Grains

  • Brown rice 95g dry
  • Wholemeal pasta 105g dry
  • Soba noodles 105g dry
  • Wholemeal roll 1
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Sourdough bread 2 slices
  • Oatcakes 5

Vegetables

  • Baby spinach 120g
  • Tinned tomatoes 235g
  • Onion 1
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 310g
  • Spinach 125g
  • Broccoli 260g
  • Spring onion 3
  • Pea protein powder 40g
  • Celery sticks 5
  • Mushrooms 175g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 120g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Butternut squash 525g
  • Low-fat Greek yogurt 195g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 135g
  • Halloumi 115g
  • Light mozzarella 115g

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Curry powder 2.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 900ml
  • Frozen berries 75g
  • Banana 1
  • Paprika 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 270g
  • Whey protein powder 40g
  • Garlic 1 clove
  • Parsley pinch
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Reduced-fat cheddar 45g
  • Basil leaves
  • Parmesan 25g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

2000 kcal92g protein
Breakfast379 kcal · 12g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 379 kcal, 12g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 235ml, Frozen mixed berries 95g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch532 kcal · 21g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 532 kcal, 21g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 235g, Baby spinach 120g, Tinned tomatoes 235g, Brown rice 95g dry, Curry powder 2.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner544 kcal · 40g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 544 kcal, 40g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 235g, Wholemeal pasta 105g dry, Tinned tomatoes 470g, Onion 1, Garlic 4 cloves, Mixed herbs 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack237 kcal · 12g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 237 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 235g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack308 kcal · 7g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 308 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 35g, Almonds 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Tinned chickpeas 235g
  • Quorn mince 235g
  • Red lentils 130g
  • Green lentils 125g
  • Firm tofu 230g
  • Silken tofu 200g
  • Eggs 3
  • Green lentils tinned 235g
  • Beef tomato 1
  • Green lentils 120g dry

Carbs & Grains

  • Brown rice 95g dry
  • Wholemeal pasta 105g dry
  • Soba noodles 105g dry
  • Wholemeal roll 1
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Sourdough bread 2 slices
  • Oatcakes 5

Vegetables

  • Baby spinach 120g
  • Tinned tomatoes 235g
  • Onion 1
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 310g
  • Spinach 125g
  • Broccoli 260g
  • Spring onion 3
  • Pea protein powder 40g
  • Celery sticks 5
  • Mushrooms 175g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 120g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Butternut squash 525g
  • Low-fat Greek yogurt 195g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 135g
  • Halloumi 115g
  • Light mozzarella 115g

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Curry powder 2.25 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 900ml
  • Frozen berries 75g
  • Banana 1
  • Paprika 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 270g
  • Whey protein powder 40g
  • Garlic 1 clove
  • Parsley pinch
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Reduced-fat cheddar 45g
  • Basil leaves
  • Parmesan 25g
  • Dried blueberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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