Aldi Batch-Friendly Weekly Budget Bodybuilding Plan — 3,500 kcal

Free printable UK budget bodybuilding meal plan for Aldi: 7 days at ~3,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~3500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 Batch-Friendly Weekly Budget Bodybuilding Plan — 3,500 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: ~3500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3500 kcal - 295g protein
  • Breakfast: Greek Yogurt with Mixed Berries (408 kcal, 34g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (849 kcal, 68g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (815 kcal, 88g protein)
  • Snack: Sardines on Rye Crackers (374 kcal, 34g protein)
  • Snack: Smoked Salmon on Cucumber Slices (306 kcal, 34g protein)
  • Snack: Dark Chocolate and Almonds (442 kcal, 10g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (306 kcal, 27g protein)

Tuesday

3500 kcal - 235g protein
  • Breakfast: Greek Yogurt with Mixed Berries (435 kcal, 36g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (689 kcal, 65g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (798 kcal, 40g protein)
  • Snack: Light Mozzarella and Tomato (345 kcal, 29g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (435 kcal, 18g protein)
  • Snack: Apple and Peanut Butter (399 kcal, 11g protein)
  • Snack: Sardines on Rye Crackers (399 kcal, 36g protein)

Wednesday

3500 kcal - 268g protein
  • Breakfast: Greek Yogurt with Mixed Berries (452 kcal, 38g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (847 kcal, 34g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (884 kcal, 68g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (376 kcal, 34g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (339 kcal, 30g protein)
  • Snack: Cottage Cheese with Cucumber (245 kcal, 34g protein)
  • Snack: Light Mozzarella and Tomato (357 kcal, 30g protein)

Thursday

3500 kcal - 284g protein
  • Breakfast: Greek Yogurt with Mixed Berries (424 kcal, 35g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (813 kcal, 57g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (848 kcal, 78g protein)
  • Snack: Skyr High-Protein Yogurt (265 kcal, 35g protein)
  • Snack: Sardines on Rye Crackers (389 kcal, 35g protein)
  • Snack: Almonds and Dried Cranberries (407 kcal, 12g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (354 kcal, 32g protein)

Friday

3500 kcal - 250g protein
  • Breakfast: Greek Yogurt with Mixed Berries (418 kcal, 35g protein)
  • Lunch: Green Lentil and Halloumi Bowl (853 kcal, 52g protein)
  • Dinner: Pork Tenderloin with Apple and Sweet Potato (871 kcal, 77g protein)
  • Snack: Apple with Walnuts (366 kcal, 9g protein)
  • Snack: Light Mozzarella and Tomato (331 kcal, 28g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (400 kcal, 14g protein)
  • Snack: Skyr High-Protein Yogurt (261 kcal, 35g protein)

Saturday

3500 kcal - 186g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (528 kcal, 17g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (776 kcal, 66g protein)
  • Dinner: Tofu Pad Thai (793 kcal, 43g protein)
  • Snack: Dark Chocolate and Almonds (429 kcal, 10g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (330 kcal, 30g protein)
  • Snack: Carrot Sticks with Hummus (297 kcal, 12g protein)
  • Snack: Apple with Walnuts (347 kcal, 8g protein)

Sunday

3500 kcal - 243g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (505 kcal, 16g protein)
  • Lunch: Grilled Chicken Caesar Wrap (757 kcal, 60g protein)
  • Dinner: Lean Pork Loin with Roasted Root Vegetables (788 kcal, 73g protein)
  • Snack: Apple and Peanut Butter (347 kcal, 9g protein)
  • Snack: Skyr High-Protein Yogurt (236 kcal, 32g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (457 kcal, 44g protein)
  • Snack: Dark Chocolate and Almonds (410 kcal, 9g protein)

Weekly shopping list

Protein

  • Lean beef strips 270g
  • Chicken breast 340g
  • Tinned sardines in spring water 155g
  • Smoked salmon 135g
  • Lean beef mince 330g
  • Green lentils tinned 360g
  • Beef tomato 2
  • Tinned chickpeas 380g
  • King prawns 380g
  • Tinned sardines 210g
  • Turkey mince lean 350g
  • Green lentils 175g cooked
  • Pork tenderloin 350g
  • Tinned tuna in spring water 240g
  • Firm tofu 330g
  • Pork loin 320g

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 150g dry
  • Wholewheat noodles 170g dry
  • Wholemeal pasta 140g dry
  • Rice noodles 130g dry
  • Wholemeal tortilla 2
  • Low-sugar granola 45g

Vegetables

  • Sweet potato 340g
  • Red onion 3/4
  • Cucumber 85g
  • Romaine lettuce leaves 7
  • Spring onion 4
  • Mushrooms 360g
  • Onion 2
  • Carrot 4
  • Sweet potato mash 450g
  • Baby spinach 190g
  • Tinned tomatoes 380g
  • Cherry tomatoes 18
  • Spinach 175g
  • Edamame beans 130g
  • Peanuts 35g
  • Romaine lettuce 95g
  • Parsnip 235g

Dairy & Eggs

  • Low-fat Greek yogurt 340g
  • Low-fat yogurt 135g
  • Light mozzarella 180g
  • Peanut butter 55g
  • Light cream cheese 55g
  • Cottage cheese 280g
  • Skyr 270g
  • Halloumi 140g
  • Semi-skimmed milk 330ml

Extras & Condiments

  • Frozen mixed berries 170g
  • Honey 1.75 tsp
  • Mixed leaves 135g
  • Balsamic dressing 25g
  • Tikka paste 50g
  • Cauliflower 500g
  • Mint 1.75 tsp
  • Rye crackers 7
  • Dark chocolate 70% 50g
  • Almonds 35g
  • Soy sauce 1.75 tbsp
  • Garlic 4 cloves
  • Ginger 1.75 tsp
  • Vegetable stock 360ml
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Chia seeds 1.75 tsp
  • Apple 2
  • Curry powder 3.75 tsp
  • Pak choi 280g
  • Sweet chilli sauce 40g
  • Lime juice
  • Lemon juice 1.75 tbsp
  • Paprika 1.75 tsp
  • Dried cranberries 35g
  • Pomegranate seeds 50g
  • Lemon dressing 25g
  • Rosemary 1.75 tsp
  • Olive oil 1.75 tbsp
  • Walnuts 35g
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Bran Flakes 75g
  • Sesame oil 1.75 tsp
  • Beansprouts 165g
  • Tamari 3.25 tbsp
  • Hummus 100g
  • Light Caesar dressing 30g
  • Parmesan 15g

Your 7-Day Meal Plan

Monday

3500 kcal295g protein
Breakfast408 kcal · 34g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 408 kcal, 34g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 340g, Frozen mixed berries 170g, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch849 kcal · 68g protein · 25 min

Lean Beef and Roasted Sweet Potato Salad

Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 849 kcal, 68g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Lean beef strips 270g, Sweet potato 340g, Mixed leaves 135g, Red onion 3/4, Balsamic dressing 25g.
  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.
Dinner815 kcal · 88g protein · 25 min

Chicken Tikka with Cauliflower Rice and Raita

Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 815 kcal, 88g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Chicken breast 340g, Tikka paste 50g, Cauliflower 500g, Low-fat yogurt 135g, Cucumber 85g, Mint 1.75 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack374 kcal · 34g protein · 3 min

Sardines on Rye Crackers

Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 374 kcal, 34g protein.

Recipe
  1. Lay out the ingredients: Tinned sardines in spring water 155g, Rye crackers 7.
  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.
Snack306 kcal · 34g protein · 5 min

Smoked Salmon on Cucumber Slices

Made with smoked salmon, cucumber. Ready in 5 min — 306 kcal, 34g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 135g, Cucumber 2.
  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.
Snack442 kcal · 10g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 442 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 50g, Almonds 35g.
  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.
Snack306 kcal · 27g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 306 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen mixed berries 135g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Lean beef strips 270g
  • Chicken breast 340g
  • Tinned sardines in spring water 155g
  • Smoked salmon 135g
  • Lean beef mince 330g
  • Green lentils tinned 360g
  • Beef tomato 2
  • Tinned chickpeas 380g
  • King prawns 380g
  • Tinned sardines 210g
  • Turkey mince lean 350g
  • Green lentils 175g cooked
  • Pork tenderloin 350g
  • Tinned tuna in spring water 240g
  • Firm tofu 330g
  • Pork loin 320g

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 150g dry
  • Wholewheat noodles 170g dry
  • Wholemeal pasta 140g dry
  • Rice noodles 130g dry
  • Wholemeal tortilla 2
  • Low-sugar granola 45g

Vegetables

  • Sweet potato 340g
  • Red onion 3/4
  • Cucumber 85g
  • Romaine lettuce leaves 7
  • Spring onion 4
  • Mushrooms 360g
  • Onion 2
  • Carrot 4
  • Sweet potato mash 450g
  • Baby spinach 190g
  • Tinned tomatoes 380g
  • Cherry tomatoes 18
  • Spinach 175g
  • Edamame beans 130g
  • Peanuts 35g
  • Romaine lettuce 95g
  • Parsnip 235g

Dairy & Eggs

  • Low-fat Greek yogurt 340g
  • Low-fat yogurt 135g
  • Light mozzarella 180g
  • Peanut butter 55g
  • Light cream cheese 55g
  • Cottage cheese 280g
  • Skyr 270g
  • Halloumi 140g
  • Semi-skimmed milk 330ml

Extras & Condiments

  • Frozen mixed berries 170g
  • Honey 1.75 tsp
  • Mixed leaves 135g
  • Balsamic dressing 25g
  • Tikka paste 50g
  • Cauliflower 500g
  • Mint 1.75 tsp
  • Rye crackers 7
  • Dark chocolate 70% 50g
  • Almonds 35g
  • Soy sauce 1.75 tbsp
  • Garlic 4 cloves
  • Ginger 1.75 tsp
  • Vegetable stock 360ml
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Chia seeds 1.75 tsp
  • Apple 2
  • Curry powder 3.75 tsp
  • Pak choi 280g
  • Sweet chilli sauce 40g
  • Lime juice
  • Lemon juice 1.75 tbsp
  • Paprika 1.75 tsp
  • Dried cranberries 35g
  • Pomegranate seeds 50g
  • Lemon dressing 25g
  • Rosemary 1.75 tsp
  • Olive oil 1.75 tbsp
  • Walnuts 35g
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Bran Flakes 75g
  • Sesame oil 1.75 tsp
  • Beansprouts 165g
  • Tamari 3.25 tbsp
  • Hummus 100g
  • Light Caesar dressing 30g
  • Parmesan 15g

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)

🥦 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

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.

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