Aldi Vegetarian Training Day 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
165g
Carbs
190g
Fats
60g
Fibre
35g

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 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 calories, protein totals and the weekly shopping list.

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

7-day meal plan

Monday

2000 kcal - 141g protein
  • Breakfast: Greek Yogurt with Mixed Berries (345 kcal, 29g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (547 kcal, 40g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (633 kcal, 32g protein)
  • Snack: Cottage Cheese with Cucumber (187 kcal, 26g protein)
  • Snack: Roasted Spiced Chickpeas (288 kcal, 14g protein)

Tuesday

2000 kcal - 101g protein
  • Breakfast: Greek Yogurt with Mixed Berries (331 kcal, 28g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (524 kcal, 19g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (649 kcal, 25g protein)
  • Snack: Peanut Butter with Celery Sticks (248 kcal, 10g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (248 kcal, 19g protein)

Wednesday

2000 kcal - 106g protein
  • Breakfast: Greek Yogurt with Mixed Berries (301 kcal, 25g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (502 kcal, 23g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (652 kcal, 33g protein)
  • Snack: Hard-Boiled Eggs (194 kcal, 15g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (351 kcal, 10g protein)

Thursday

2000 kcal - 149g protein
  • Breakfast: Greek Yogurt with Mixed Berries (287 kcal, 24g protein)
  • Lunch: Green Lentil and Halloumi Bowl (587 kcal, 36g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (527 kcal, 26g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (347 kcal, 34g protein)
  • Snack: Pea Protein Green Smoothie (252 kcal, 29g protein)

Friday

2000 kcal - 122g protein
  • Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (524 kcal, 27g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (617 kcal, 38g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (309 kcal, 11g protein)
  • Snack: Rice Cakes with Cottage Cheese (228 kcal, 19g protein)

Saturday

2000 kcal - 118g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (437 kcal, 34g protein)
  • Lunch: Baked Falafel and Salad Pitta (517 kcal, 18g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (483 kcal, 41g protein)
  • Snack: Oat Biscuits with Peanut Butter (276 kcal, 9g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (287 kcal, 16g protein)

Sunday

2000 kcal - 110g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (455 kcal, 36g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (431 kcal, 29g protein)
  • Dinner: Tofu Pad Thai (575 kcal, 31g protein)
  • Snack: Almonds and Dried Cranberries (275 kcal, 8g protein)
  • Snack: Walnuts and Dried Blueberries (264 kcal, 6g protein)

Weekly shopping list

Protein

  • Green lentils tinned 290g
  • Tinned chickpeas 290g
  • Red lentils 125g
  • Eggs 3
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal pitta 1
  • Brown rice 140g dry
  • Wholemeal roll 1
  • Wholemeal pasta 115g dry
  • Rice cakes 3
  • Low-sugar granola 35g
  • Wholemeal bread 3 slices
  • Oat biscuits 5
  • Oatcakes 5
  • Rice noodles 95g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 12
  • Mushrooms 290g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 360g
  • Cucumber 3/4
  • Spinach 40g
  • Frozen peas 140g
  • Celery sticks 6
  • Celery 3 stalks
  • Baby spinach 190g
  • Cucumber 70g
  • Tinned tomatoes 480g
  • Red pepper 1
  • Pea protein powder 35g
  • Tomato 1
  • Courgette 1
  • Onion half
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Low-fat Greek yogurt 290g
  • Cottage cheese 290g
  • Peanut butter 2.75 tbsp
  • Ricotta 125g
  • Halloumi 95g
  • Oat milk 300ml
  • Tinned coconut milk light 270ml
  • Skyr 230g

Extras & Condiments

  • Frozen mixed berries 145g
  • Honey 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Vegetable stock 290ml
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Hummus 110g
  • Parmesan 30g
  • Garlic 3 cloves
  • Frozen berries 85g
  • Banana 1
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana half
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Reduced-fat feta 70g
  • Reduced-fat cheddar 45g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Almonds 30g
  • Dried cranberries 25g
  • Walnuts 30g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

2000 kcal141g protein
Breakfast345 kcal · 29g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 345 kcal, 29g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 290g, Frozen mixed berries 145g, Honey 1.5 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch547 kcal · 40g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 547 kcal, 40g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 290g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 12, Mixed herbs 1.5 tsp, Wholemeal pitta 1.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner633 kcal · 32g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 633 kcal, 32g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 290g, Mushrooms 290g, Onion 1, Carrot 3, Sweet potato mash 360g, Vegetable stock 290ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack187 kcal · 26g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 187 kcal, 26g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 215g, Cucumber 3/4.
  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.
Snack288 kcal · 14g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 288 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 290g, Smoked paprika 1.5 tsp, Cumin 0.75 tsp, Olive oil 1.5 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.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Aldi.

Protein

  • Green lentils tinned 290g
  • Tinned chickpeas 290g
  • Red lentils 125g
  • Eggs 3
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal pitta 1
  • Brown rice 140g dry
  • Wholemeal roll 1
  • Wholemeal pasta 115g dry
  • Rice cakes 3
  • Low-sugar granola 35g
  • Wholemeal bread 3 slices
  • Oat biscuits 5
  • Oatcakes 5
  • Rice noodles 95g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 12
  • Mushrooms 290g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 360g
  • Cucumber 3/4
  • Spinach 40g
  • Frozen peas 140g
  • Celery sticks 6
  • Celery 3 stalks
  • Baby spinach 190g
  • Cucumber 70g
  • Tinned tomatoes 480g
  • Red pepper 1
  • Pea protein powder 35g
  • Tomato 1
  • Courgette 1
  • Onion half
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Low-fat Greek yogurt 290g
  • Cottage cheese 290g
  • Peanut butter 2.75 tbsp
  • Ricotta 125g
  • Halloumi 95g
  • Oat milk 300ml
  • Tinned coconut milk light 270ml
  • Skyr 230g

Extras & Condiments

  • Frozen mixed berries 145g
  • Honey 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Vegetable stock 290ml
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Hummus 110g
  • Parmesan 30g
  • Garlic 3 cloves
  • Frozen berries 85g
  • Banana 1
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana half
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Reduced-fat feta 70g
  • Reduced-fat cheddar 45g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Almonds 30g
  • Dried cranberries 25g
  • Walnuts 30g
  • 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?

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.

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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