Aldi Vegetarian Training Day Budget Bodybuilding Plan — 2,000 kcal
Free 7-day Vegetarian budget bodybuilding meal plan for Aldi. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 250 kcal, 10g protein.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 380 kcal, 14g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 290 kcal, 28g protein.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 210 kcal, 24g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Firm tofu 200g
- Tinned chickpeas 100g
- Eggs 3
- Green lentils 100g cooked
- Quorn mince 200g
Carbs & Grains
- Wholemeal pitta 1
- Brown rice 80g dry
- Low-sugar granola 30g
- Rice cakes 3
- Oatcakes 4
- Rolled oats 40g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Pea protein powder 30g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Cherry tomatoes 8
- Cucumber 60g
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Baby spinach 150g
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Oat milk 250ml
- Cottage cheese 100g
- Halloumi 80g
- Peanut butter 1 tbsp
- Skyr 150g
- Semi-skimmed milk 150ml
- Coconut milk light 200ml
Extras & Condiments
- Plain kefir 200ml
- Frozen mixed berries 100g
- Chia seeds 1 tbsp
- Honey 1 tsp
- Hummus 80g
- Mixed frozen veg 200g
- Curry paste 30g
- Banana half
- Vegetable stock 500ml
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Almonds 25g
- Dried cranberries 20g
- Walnuts 25g
- Falafel 4 baked
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Apple 1
- Blueberries 50g
- Raisins 20g
- Dill 1 tsp
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?
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.
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.