Aldi Vegetarian Training Day 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
100g
Carbs
220g
Fats
65g
Fibre
42g

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 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 - 102g protein
  • Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (540 kcal, 32g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (592 kcal, 26g protein)
  • Snack: Banana and Almonds (329 kcal, 8g protein)
  • Snack: Cottage Cheese with Cucumber (171 kcal, 24g protein)

Tuesday

2000 kcal - 90g protein
  • Breakfast: Chia Seed Pudding with Mango (378 kcal, 12g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (514 kcal, 38g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (581 kcal, 24g protein)
  • Snack: Apple with Walnuts (284 kcal, 7g protein)
  • Snack: Peanut Butter with Celery Sticks (243 kcal, 9g protein)

Wednesday

2000 kcal - 104g protein
  • Breakfast: Chia Seed Pudding with Mango (390 kcal, 13g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (530 kcal, 20g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (641 kcal, 47g protein)
  • Snack: Almond Butter with Celery Sticks (223 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (216 kcal, 17g protein)

Thursday

2000 kcal - 134g protein
  • Breakfast: Chia Seed Pudding with Mango (361 kcal, 12g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (516 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (491 kcal, 18g protein)
  • Snack: Chocolate Protein Shake (258 kcal, 45g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (374 kcal, 36g protein)

Friday

2000 kcal - 98g protein
  • Breakfast: Chia Seed Pudding with Mango (348 kcal, 11g protein)
  • Lunch: Green Lentil and Halloumi Bowl (608 kcal, 37g protein)
  • Dinner: Chickpea and Sweet Potato Stew (522 kcal, 20g protein)
  • Snack: Light Mozzarella and Tomato (236 kcal, 20g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (286 kcal, 10g protein)

Saturday

2000 kcal - 119g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (442 kcal, 32g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (479 kcal, 25g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (564 kcal, 32g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (221 kcal, 20g protein)
  • Snack: Oat Biscuits with Peanut Butter (294 kcal, 10g protein)

Sunday

2000 kcal - 107g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (456 kcal, 33g protein)
  • Lunch: Baked Falafel and Salad Pitta (569 kcal, 20g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (494 kcal, 30g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (190 kcal, 15g protein)
  • Snack: Almonds and Dried Cranberries (291 kcal, 9g protein)

Weekly shopping list

Protein

  • Firm tofu 235g
  • Red lentils 160g
  • Tinned chickpeas 550g
  • Quorn mince 280g
  • Eggs 3
  • Green lentils 125g cooked
  • Beef tomato 1
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholewheat noodles 105g dry
  • Brown rice 105g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 125g dry
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Rye bread 2 slices
  • Wholemeal bread 2 slices
  • Oat biscuits 5

Vegetables

  • Broccoli 130g
  • Tinned tomatoes 260g
  • Onion 1
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Baby spinach 205g
  • Celery sticks 5
  • Spinach 40g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 75g
  • Sweet potato 310g
  • Black pepper pinch
  • Spring onion 2
  • Tomato 1
  • Frozen edamame beans 190g

Dairy & Eggs

  • Coconut milk 260ml
  • Cottage cheese 195g
  • Coconut milk light 270ml
  • Peanut butter 2.75 tbsp
  • Almond butter 1.5 tbsp
  • Butternut squash 525g
  • Semi-skimmed milk 390ml
  • Low-fat Greek yogurt 195g
  • Halloumi 100g
  • Light mozzarella 125g
  • Butter 6g

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Garam masala 2.75 tsp
  • Banana 1
  • Almonds 25g
  • Mixed herbs 1.25 tsp
  • Curry paste 40g
  • Apple 1
  • Walnuts 25g
  • Hummus 110g
  • Vegetable stock 650ml
  • Whey protein powder 40g
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Turmeric 0.5 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Frozen mixed berries 100g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Reduced-sugar baked beans 250g
  • Sea salt pinch
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

2000 kcal102g protein
Breakfast368 kcal · 12g protein · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 368 kcal, 12g protein.

Recipe
  1. Add Chia seeds 40g, Coconut milk 260ml, Mango chunks 130g, Vanilla extract drop to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch540 kcal · 32g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 540 kcal, 32g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 235g, Wholewheat noodles 105g dry, Broccoli 130g, Soy sauce 2.75 tbsp, Ginger 1.25 tsp, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner592 kcal · 26g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 592 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 160g, Tinned tomatoes 260g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.75 tsp, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack329 kcal · 8g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 329 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Banana 1, 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.
Snack171 kcal · 24g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 171 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 195g, 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.

Weekly Shopping List

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

Protein

  • Firm tofu 235g
  • Red lentils 160g
  • Tinned chickpeas 550g
  • Quorn mince 280g
  • Eggs 3
  • Green lentils 125g cooked
  • Beef tomato 1
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholewheat noodles 105g dry
  • Brown rice 105g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 125g dry
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Rye bread 2 slices
  • Wholemeal bread 2 slices
  • Oat biscuits 5

Vegetables

  • Broccoli 130g
  • Tinned tomatoes 260g
  • Onion 1
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Baby spinach 205g
  • Celery sticks 5
  • Spinach 40g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 75g
  • Sweet potato 310g
  • Black pepper pinch
  • Spring onion 2
  • Tomato 1
  • Frozen edamame beans 190g

Dairy & Eggs

  • Coconut milk 260ml
  • Cottage cheese 195g
  • Coconut milk light 270ml
  • Peanut butter 2.75 tbsp
  • Almond butter 1.5 tbsp
  • Butternut squash 525g
  • Semi-skimmed milk 390ml
  • Low-fat Greek yogurt 195g
  • Halloumi 100g
  • Light mozzarella 125g
  • Butter 6g

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Garam masala 2.75 tsp
  • Banana 1
  • Almonds 25g
  • Mixed herbs 1.25 tsp
  • Curry paste 40g
  • Apple 1
  • Walnuts 25g
  • Hummus 110g
  • Vegetable stock 650ml
  • Whey protein powder 40g
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Turmeric 0.5 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Frozen mixed berries 100g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Reduced-sugar baked beans 250g
  • Sea salt pinch
  • Dried cranberries 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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