Aldi Pescatarian Tinned & Frozen Weekly Budget Bodybuilding Plan — 2,000 kcal

Free printable pescatarian UK budget bodybuilding meal plan for Aldi: 7 days at ~2,000 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forBudget-focused muscle building
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~2000 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian Tinned & Frozen Weekly Budget Bodybuilding 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: £20–30Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 160g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (369 kcal, 31g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (586 kcal, 46g protein)
  • Dinner: Smoked Haddock and Potato Bake (611 kcal, 54g protein)
  • Snack: Cottage Cheese with Cucumber (166 kcal, 23g protein)
  • Snack: Apple with Walnuts (268 kcal, 6g protein)

Tuesday

2000 kcal - 153g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (335 kcal, 28g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (532 kcal, 37g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (670 kcal, 49g protein)
  • Snack: Light Mozzarella and Tomato (220 kcal, 18g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (243 kcal, 21g protein)

Wednesday

2000 kcal - 130g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 28g protein)
  • Lunch: Edamame and Soba Noodle Salad (497 kcal, 26g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (651 kcal, 52g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (213 kcal, 17g protein)
  • Snack: Banana and Almonds (296 kcal, 7g protein)

Thursday

2000 kcal - 155g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (369 kcal, 31g protein)
  • Lunch: King Prawn and Avocado Salad (484 kcal, 36g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (573 kcal, 25g protein)
  • Snack: Chocolate Protein Shake (255 kcal, 45g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (319 kcal, 18g protein)

Friday

2000 kcal - 141g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (331 kcal, 27g protein)
  • Lunch: Mackerel and Brown Rice Salad (572 kcal, 41g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (537 kcal, 41g protein)
  • Snack: Mini Protein Overnight Oats (263 kcal, 25g protein)
  • Snack: Dark Chocolate and Almonds (297 kcal, 7g protein)

Saturday

2000 kcal - 124g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (411 kcal, 9g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (543 kcal, 24g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (556 kcal, 48g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (265 kcal, 24g protein)
  • Snack: Rice Cakes with Cottage Cheese (225 kcal, 19g protein)

Sunday

2000 kcal - 69g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (367 kcal, 8g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (568 kcal, 26g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (450 kcal, 17g protein)
  • Snack: Oat Biscuits with Peanut Butter (284 kcal, 9g protein)
  • Snack: Mixed Nuts and Dried Fruit (331 kcal, 9g protein)

Weekly shopping list

Protein

  • Tinned tuna in spring water 185g
  • Tinned sardines 140g
  • Salmon fillet 210g
  • Beef tomato 1
  • Smoked mackerel fillet 90g
  • King prawns 190g
  • Red lentils 155g
  • Tinned mackerel in brine 145g
  • Green lentils 130g dry
  • Eggs 4
  • Smoked salmon 80g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Baking potato 250g
  • White potatoes 320g
  • Wholemeal pasta 90g dry
  • Oatcakes 3
  • Soba noodles 95g dry
  • Brown rice 100g dry
  • Wholewheat noodles 105g dry
  • Rolled oats 45g
  • Rye bread 3 slices
  • Wholemeal roll 1
  • Rice cakes 4
  • Oat biscuits 5

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Sweetcorn 75g
  • Onion 1
  • Cucumber 3/4
  • Baby spinach 45g
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Avocado 3/4
  • Tinned tomatoes 250g
  • Red onion half
  • Sweet potato 260g
  • Spinach 80g
  • Avocado half
  • Courgette 1

Dairy & Eggs

  • Cottage cheese 190g
  • Low-fat Greek yogurt 40g
  • Semi-skimmed milk 190ml
  • Light mozzarella 115g
  • Light cream cheese 25g
  • Skyr 115g
  • Halloumi 120g
  • Butternut squash 470g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Smoked haddock fillet 230g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Apple 1
  • Walnuts 25g
  • Lemon juice 1.25 tbsp
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Miso paste 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 100g
  • Lemon dressing 20g
  • Garam masala 2.5 tsp
  • Whey protein powder 40g
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Dark chocolate 70% 35g
  • Chilli flakes pinch
  • Tahini 25g
  • Cumin 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Vegetable stock 825ml
  • Mixed nuts 35g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

2000 kcal160g protein
Breakfast369 kcal · 31g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 369 kcal, 31g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 190g, Wholemeal bread 3 slices, Cherry tomatoes 8, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch586 kcal · 46g protein · 12 min

Tuna and Sweetcorn Jacket Potato

Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 586 kcal, 46g protein.

Recipe
  1. Lay out the ingredients: Baking potato 250g, Tinned tuna in spring water 185g, Sweetcorn 75g, Low-fat Greek yogurt 40g.
  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.
Dinner611 kcal · 54g protein · 35 min

Smoked Haddock and Potato Bake

Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 611 kcal, 54g protein.

Recipe
  1. Prepare the ingredients: Smoked haddock fillet 230g, White potatoes 320g, Semi-skimmed milk 190ml, Onion 1, Reduced-fat cheddar 40g, Parsley fresh.
  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.
Snack166 kcal · 23g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 166 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 190g, 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.
Snack268 kcal · 6g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 268 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Walnuts 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: £20–30/week for one person from Aldi.

Protein

  • Tinned tuna in spring water 185g
  • Tinned sardines 140g
  • Salmon fillet 210g
  • Beef tomato 1
  • Smoked mackerel fillet 90g
  • King prawns 190g
  • Red lentils 155g
  • Tinned mackerel in brine 145g
  • Green lentils 130g dry
  • Eggs 4
  • Smoked salmon 80g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Baking potato 250g
  • White potatoes 320g
  • Wholemeal pasta 90g dry
  • Oatcakes 3
  • Soba noodles 95g dry
  • Brown rice 100g dry
  • Wholewheat noodles 105g dry
  • Rolled oats 45g
  • Rye bread 3 slices
  • Wholemeal roll 1
  • Rice cakes 4
  • Oat biscuits 5

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Sweetcorn 75g
  • Onion 1
  • Cucumber 3/4
  • Baby spinach 45g
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Avocado 3/4
  • Tinned tomatoes 250g
  • Red onion half
  • Sweet potato 260g
  • Spinach 80g
  • Avocado half
  • Courgette 1

Dairy & Eggs

  • Cottage cheese 190g
  • Low-fat Greek yogurt 40g
  • Semi-skimmed milk 190ml
  • Light mozzarella 115g
  • Light cream cheese 25g
  • Skyr 115g
  • Halloumi 120g
  • Butternut squash 470g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Smoked haddock fillet 230g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Apple 1
  • Walnuts 25g
  • Lemon juice 1.25 tbsp
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Miso paste 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 100g
  • Lemon dressing 20g
  • Garam masala 2.5 tsp
  • Whey protein powder 40g
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Dark chocolate 70% 35g
  • Chilli flakes pinch
  • Tahini 25g
  • Cumin 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Vegetable stock 825ml
  • Mixed nuts 35g
  • Raisins 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 budget bodybuilding 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, 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 budget bodybuilding 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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.

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