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 Training Day 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 111g of protein, built around Aldi's Everyday Essentials for roughly £30–40/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£30–40 estimate
Daily average across the 7 days
1,999 kcal111g protein223g carbs75g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1998 kcal per person122g protein · 230g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
- chilli flakes, to taste
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 avocado, 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 lemon juice and chilli flakes, to taste.
Lunch569 kcal · 29g protein · 89g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 569 kcal, 29g protein, 89g carbs.
Recipe
Ingredients
- 90g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner576 kcal · 43g protein · 91g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 576 kcal, 43g protein, 91g carbs.
Recipe
Ingredients
- 175g Quorn mince
- 80g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack242 kcal · 21g protein · 7g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 242 kcal, 21g protein, 7g carbs.
Recipe
Ingredients
- 90g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- ¾ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack208 kcal · 8g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 208 kcal, 8g protein, 11g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips 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.
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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 Training Day 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
1998 kcal - 122g protein, 230g carbs, 66g fat, 50g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (569 kcal, 29g protein, 89g carbs, 12g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (576 kcal, 43g protein, 91g carbs, 7g fat, 23g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Tuesday
1996 kcal - 104g protein, 237g carbs, 67g fat, 36g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (570 kcal, 29g protein, 89g carbs, 12g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 25g protein, 98g carbs, 8g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Wednesday
2001 kcal - 108g protein, 219g carbs, 74g fat, 46g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (630 kcal, 32g protein, 98g carbs, 13g fat, 18g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (492 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
- Snack: Dark Chocolate and Almonds (283 kcal, 6g protein, 11g carbs, 22g fat, 5g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (149 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Thursday
1996 kcal - 99g protein, 208g carbs, 83g fat, 39g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (588 kcal, 30g protein, 91g carbs, 12g fat, 17g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (138 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Friday
2001 kcal - 121g protein, 226g carbs, 73g fat, 53g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (401 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (627 kcal, 33g protein, 123g carbs, 3g fat, 31g fibre per person)
- Snack: Cottage Cheese with Cucumber (171 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (355 kcal, 18g protein, 35g carbs, 19g fat, 5g fibre per person)
Saturday
2001 kcal - 130g protein, 209g carbs, 77g fat, 30g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (502 kcal, 32g protein, 62g carbs, 15g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (680 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (150 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (296 kcal, 15g protein, 29g carbs, 16g fat, 4g fibre per person)
Sunday
1999 kcal - 94g protein, 229g carbs, 83g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (421 kcal, 27g protein, 52g carbs, 12g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (292 kcal, 20g protein, 16g carbs, 17g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (856 kcal, 35g protein, 123g carbs, 27g fat, 22g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
- Snack: Peanut Butter with Celery Sticks (148 kcal, 6g protein, 6g carbs, 12g fat, 2g fibre per person)
Weekly shopping list
Protein
- Eggs 23
- Green lentils 575g
- Quorn mince 180g
- Beef tomato 2
- Firm tofu 180g
- Tinned chickpeas 300g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal pasta 160g
- Brown rice 230g
- Wholemeal flour 140g
- Oat 3 biscuits
Vegetables
- Avocado 3
- Sweet potato 725g
- Baby spinach 460g
- Tinned tomatoes 2 x 400g tins (494g required)
- Onion 5
- Mushrooms 390g
- peas 90g
- Courgette 3
- Red pepper 3
- Mixed leaves 170g
- Carrot 2
- Sweet potato mash 260g
- Cucumber 1 (300g required)
- Broccoli 180g
- Spring onion 2
- Celery 3 sticks
Dairy & Eggs
- Light mozzarella 180g
- Parmesan 30g
- Low-fat Greek yogurt 280g
- Ricotta 90g
- Cottage cheese 300g
- Semi-skimmed milk 1 x 1L carton (247ml required)
- Low-fat yogurt 170g
- Coconut milk light 1 x 400ml tin (150ml required)
Fruit
- berries 110g
- Blueberries 85g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 1.25 tbsp
- Garlic 6 cloves
- Mixed herbs 1 tsp
- Basil, optional to taste x2
Condiments & Oils
- Tahini 75g
- Vegetable stock 2 cubes (makes 1L; 726ml required)
- Honey 2 tsp
- Olive oil 2 tbsp
- Teriyaki sauce 40g
- Curry paste 22g
- Peanut butter 40g
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Lemon juice 1.75 tbsp
- Lemon juice, optional to taste x4
- Balsamic glaze 1.75 tsp
- Pumpkin seeds 55g
- Dark chocolate chips 30g
- Dark chocolate 70% 55g
- Almonds 40g
- Reduced-fat cheddar 80g
- Oatcakes 8
- Sesame seeds 1 tsp
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 £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 111g 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.
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