Aldi Vegetarian Training Day Weekly Budget Bodybuilding Plan — 2,000 kcal
Budget-focused muscle building. This 7-day plan targets 2,000 kcal/day and averages 98g of protein, built around Aldi's Everyday Essentials for an estimated £40–65/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter.
Recipe
Ingredients
- 50g rolled oats
- 125ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber.
Recipe
Ingredients
- 60g cooked green lentils
- 50g halloumi
- 40g cucumber
- 20g pomegranate seeds
- 2 tsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden. Rest briefly before slicing if needed.
- Slice or chop cucumber.
- Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas, baby spinach and tomatoes and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey.
Recipe
Ingredients
- 30g rolled oats
- 1 tbsp plus 1 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin.
Recipe
Ingredients
- ½ of a standard tin of chickpeas, drained
- ¾ tsp smoked paprika
- ¼ tsp cumin
- ¾ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Drain and rinse the chickpeas, then pat them dry with kitchen paper.
- Toss with the olive oil, smoked paprika and cumin, spread on a baking tray in a single layer and roast for 25-30 minutes, shaking halfway, until crisp.
- Leave to cool on the tray; they crisp up further as they cool.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–65/week for 1 person from Aldi. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Aldi Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £40–65/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
What Aldi is good for here
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- Ranges rotate and stock varies by store, so plan a fallback for any single named product.
- Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this budget bodybuilding plan cost per week?
This plan is designed for Aldi and is estimated at £40–65 per week for one person at typical UK prices, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 98g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget bodybuilding plan?
Plenty of budget bodybuilding plans share the same 2,000 kcal target — the difference here is that both protein and carbs are set high together, rather than trading one off against the other.
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 all 7 days at 2,000 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
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.
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