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 Wholegrain Weekly Budget Bodybuilding Plan — 2,500 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: ~2500 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2500 kcal - 129g protein
Breakfast: Greek Yogurt with Mixed Berries (351 kcal, 29g protein)
Lunch: Miso Tofu and Edamame Bowl (614 kcal, 41g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (760 kcal, 38g protein)
Snack: Banana and Almonds (366 kcal, 9g protein)
Snack: Banana and Peanut Butter on Rice Cakes (409 kcal, 12g protein)
Tuesday
2500 kcal - 200g protein
Breakfast: Greek Yogurt with Mixed Berries (380 kcal, 32g protein)
Lunch: Edamame and Soba Noodle Salad (664 kcal, 35g protein)
Dinner: Baked Cod and Chickpea Stew (775 kcal, 73g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (396 kcal, 22g protein)
Snack: Turkey Breast Slices with Rye Crackers (285 kcal, 38g protein)
Wednesday
2500 kcal - 121g protein
Breakfast: Greek Yogurt with Mixed Berries (403 kcal, 34g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (721 kcal, 40g protein)
Dinner: Chickpea and Sweet Potato Stew (705 kcal, 27g protein)
Snack: Peanut Butter with Celery Sticks (302 kcal, 12g protein)
Snack: Walnuts and Dried Blueberries (369 kcal, 8g protein)
Thursday
2500 kcal - 181g protein
Breakfast: Greek Yogurt with Mixed Berries (351 kcal, 29g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (599 kcal, 35g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (906 kcal, 76g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (278 kcal, 32g protein)
Snack: Banana and Almonds (366 kcal, 9g protein)
Friday
2500 kcal - 210g protein
Breakfast: Greek Yogurt with Mixed Berries (397 kcal, 33g protein)
Lunch: Vegetable Frittata Slice with Green Salad (596 kcal, 40g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (762 kcal, 56g protein)
Snack: Chocolate Protein Shake (331 kcal, 58g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (414 kcal, 23g protein)
Saturday
2500 kcal - 179g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (450 kcal, 14g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (730 kcal, 59g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (744 kcal, 65g protein)
Snack: Mini Protein Overnight Oats (323 kcal, 31g protein)
Snack: Peanut Butter with Celery Sticks (253 kcal, 10g protein)
Sunday
2500 kcal - 138g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (513 kcal, 16g protein)
Lunch: Baked Falafel and Salad Pitta (721 kcal, 26g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (753 kcal, 29g protein)
Snack: Lean Beef Jerky (208 kcal, 32g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (305 kcal, 35g protein)
Weekly shopping list
Protein
Silken tofu 220g
Cod fillet 320g
Tinned chickpeas 320g
Turkey breast slices 125g
Eggs 3 soft-boiled
Firm tofu 260g
Eggs 5
Quorn mince 330g
Salmon fillet 210g
Chicken thighs 310g
Lean beef jerky 65g
Carbs & Grains
Brown rice 115g dry
Wholemeal pasta 130g dry
Rice cakes 3
Soba noodles 125g dry
Oatcakes 6
Wholewheat noodles 115g dry
Rolled oats 55g
Wholemeal pitta 2
Vegetables
Edamame beans 145g
Baby spinach 220g
Cucumber 3/4
Red pepper 2
Tinned tomatoes 625g
Onion 2
Avocado 3/4
Cherry tomatoes 10
Sweet potato 420g
Spinach 170g
Celery sticks 7
Broccoli 145g
Courgette 1
Cucumber slices 6
Onion 3/4
Cucumber 70g
Tomato 2
Mushrooms 320g
Frozen peas 160g
Dairy & Eggs
Low-fat Greek yogurt 290g
Ricotta 145g
Peanut butter 1.5 tbsp
Light cream cheese 45g
Semi-skimmed milk 500ml
Skyr 140g
Extras & Condiments
Frozen mixed berries 145g
Honey 1.5 tsp
Miso paste 1.5 tbsp
Soy sauce 1.5 tbsp
Sesame seeds 1.5 tsp
Garlic 3 cloves
Parmesan 20g
Olive oil 1.5 tbsp
Banana 1
Almonds 30g
Sesame oil 1.5 tsp
Ginger 1.5 tsp
Paprika 1.5 tsp
Parsley fresh
Reduced-fat cheddar 65g
Rye crackers 6
Mustard 1.5 tsp
Mixed leaves 100g
Tahini dressing 35g
Cumin 1.75 tsp
Walnuts 40g
Dried blueberries 35g
Lean sirloin steak 320g
Mixed herbs 1.75 tsp
Whey protein powder 50g
Bran Flakes 65g
Quinoa 110g dry
Lemon dressing 20g
Pumpkin seeds 15g
Wholemeal couscous 110g dry
Ras el hanout 2.75 tsp
Lemon 1
Banana 3/4
Falafel 6 baked
Hummus 65g
Vegetable stock 950ml
Your 7-Day Meal Plan
Monday
2500 kcal129g protein
Breakfast351 kcal · 29g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 351 kcal, 29g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 290g, Frozen mixed berries 145g, Honey 1.5 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch614 kcal · 41g protein · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 614 kcal, 41g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Silken tofu 220g, Edamame beans 145g, Brown rice 115g dry, Miso paste 1.5 tbsp, Soy sauce 1.5 tbsp, Sesame seeds 1.5 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner760 kcal · 38g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 760 kcal, 38g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this budget bodybuilding 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 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
