Aldi Vegetarian Higher-Protein Weekly Budget Bodybuilding Plan — 2,000 kcal

Free printable vegetarian UK budget bodybuilding 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 forBudget-focused muscle building
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBudget-focused muscle building
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
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 Vegetarian Higher-Protein 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: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 121g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (468 kcal, 30g protein)
  • Lunch: Miso Tofu and Edamame Bowl (532 kcal, 35g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (494 kcal, 30g protein)
  • Snack: Walnuts and Dried Blueberries (278 kcal, 6g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (228 kcal, 20g protein)

Tuesday

2000 kcal - 126g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (465 kcal, 30g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (553 kcal, 28g protein)
  • Snack: Skyr High-Protein Yogurt (189 kcal, 25g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (189 kcal, 15g protein)

Wednesday

2000 kcal - 108g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (430 kcal, 28g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (477 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (547 kcal, 21g protein)
  • Snack: Mini Protein Overnight Oats (267 kcal, 26g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (279 kcal, 12g protein)

Thursday

2000 kcal - 103g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (449 kcal, 29g protein)
  • Lunch: Black Bean Burrito Bowl (533 kcal, 24g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (630 kcal, 32g protein)
  • Snack: Tzatziki with Vegetable Dippers (170 kcal, 10g protein)
  • Snack: Carrot Sticks with Hummus (218 kcal, 8g protein)

Friday

2000 kcal - 126g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (471 kcal, 31g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (548 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (560 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (166 kcal, 23g protein)
  • Snack: Roasted Spiced Chickpeas (255 kcal, 13g protein)

Saturday

2000 kcal - 103g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (438 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (438 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (630 kcal, 38g protein)
  • Snack: Peanut Butter with Celery Sticks (247 kcal, 10g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (247 kcal, 19g protein)

Sunday

2000 kcal - 113g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (404 kcal, 13g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (517 kcal, 30g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (530 kcal, 45g protein)
  • Snack: Hard-Boiled Eggs (196 kcal, 15g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (353 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Silken tofu 190g
  • Green lentils tinned 250g
  • Green lentils 115g dry
  • Black beans tinned 240g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 250g
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • Rolled oats 45g
  • Wholemeal pasta 110g dry
  • Wholewheat noodles 100g dry
  • Wholemeal roll 1
  • Rice cakes 3

Vegetables

  • Edamame beans 125g
  • Courgette 1
  • Red pepper 1
  • Mushrooms 250g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 310g
  • Frozen edamame beans 190g
  • Sweet potato 235g
  • Baby spinach 70g
  • Frozen peas 115g
  • Sweetcorn 75g
  • Cucumber quarter grated
  • Celery sticks 2
  • Avocado 3/4
  • Cherry tomatoes 8
  • Tinned tomatoes 500g
  • Cucumber 3/4
  • Broccoli 125g
  • Spinach 75g

Dairy & Eggs

  • Butter 6g
  • Semi-skimmed milk 40ml
  • Low-fat Greek yogurt 190g
  • Halloumi 125g
  • Skyr 190g
  • Peanut butter 35g
  • Ricotta 120g
  • Cottage cheese 190g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Walnuts 30g
  • Dried blueberries 25g
  • Frozen mixed berries 100g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 250ml
  • Sea salt pinch
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Tahini dressing 25g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Bran Flakes 60g
  • Cannellini beans tinned 270g
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Frozen berries 80g
  • Ginger 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Banana 1

Your 7-Day Meal Plan

Monday

2000 kcal121g protein
Breakfast468 kcal · 30g protein · 10 min

Scrambled Eggs on Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 468 kcal, 30g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 4, Wholemeal bread 3 slices, Butter 6g, Semi-skimmed milk 40ml.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch532 kcal · 35g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 532 kcal, 35g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 190g, Edamame beans 125g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  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.
Dinner494 kcal · 30g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 494 kcal, 30g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 250g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack278 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 278 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 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.
Snack228 kcal · 20g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 228 kcal, 20g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 190g, Frozen mixed berries 100g.
  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

  • Eggs 4
  • Silken tofu 190g
  • Green lentils tinned 250g
  • Green lentils 115g dry
  • Black beans tinned 240g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 250g
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • Rolled oats 45g
  • Wholemeal pasta 110g dry
  • Wholewheat noodles 100g dry
  • Wholemeal roll 1
  • Rice cakes 3

Vegetables

  • Edamame beans 125g
  • Courgette 1
  • Red pepper 1
  • Mushrooms 250g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 310g
  • Frozen edamame beans 190g
  • Sweet potato 235g
  • Baby spinach 70g
  • Frozen peas 115g
  • Sweetcorn 75g
  • Cucumber quarter grated
  • Celery sticks 2
  • Avocado 3/4
  • Cherry tomatoes 8
  • Tinned tomatoes 500g
  • Cucumber 3/4
  • Broccoli 125g
  • Spinach 75g

Dairy & Eggs

  • Butter 6g
  • Semi-skimmed milk 40ml
  • Low-fat Greek yogurt 190g
  • Halloumi 125g
  • Skyr 190g
  • Peanut butter 35g
  • Ricotta 120g
  • Cottage cheese 190g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Walnuts 30g
  • Dried blueberries 25g
  • Frozen mixed berries 100g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 250ml
  • Sea salt pinch
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Tahini dressing 25g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Bran Flakes 60g
  • Cannellini beans tinned 270g
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Frozen berries 80g
  • Ginger 1.25 tsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Banana 1

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 £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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 vegetarian eaters?

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

Related Meal Plans

Lidl Budget Bodybuilding Plan — 2,000 kcalAsda Budget Bodybuilding Plan — 2,000 kcalAldi Weight Loss Meal Plan — 1,500 kcalAldi Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.