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 Low-Fuss Weekly Busy Professional Plan — 1,800 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: ~1800 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1800 kcal - 152g protein
Breakfast: Egg White Omelette with Peppers (298 kcal, 39g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (518 kcal, 23g protein)
Dinner: Chicken Fajita Bowl with Brown Rice (686 kcal, 62g protein)
Snack: Mini Protein Overnight Oats (298 kcal, 28g protein)
Tuesday
1800 kcal - 164g protein
Breakfast: Egg White Omelette with Peppers (318 kcal, 42g protein)
Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
Serve with the listed bread, vegetables, or toppings.
Lunch518 kcal · 23g protein · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 518 kcal, 23g protein.
Recipe
Prep the listed ingredients: Red lentils 130g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 650ml.
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner686 kcal · 62g protein · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 686 kcal, 62g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 260g, Mixed peppers 260g, Onion 1, Fajita spice 2.5 tsp, Brown rice 105g dry, Low-fat Greek yogurt 40g.
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.
Snack298 kcal · 28g protein · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 298 kcal, 28g protein.
Recipe
Add Rolled oats 50g, Skyr 130g, Semi-skimmed milk 130ml, Banana 3/4 to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
Egg whites 8
Red lentils 130g
Chicken breast 260g
Cod fillet 250g
Firm tofu 280g
Lean beef jerky 55g
Salmon fillet 250g
Eggs 3
King prawns 230g
Turkey mince lean 310g
Lean beef strips 190g
Silken tofu 180g
Tinned tuna in spring water 95g
Carbs & Grains
Wholemeal roll 1
Brown rice 105g dry
Rolled oats 50g
Brown rice 120g cooked
Wholemeal bread 3 slices
Wholemeal flour 55g
Soba noodles 95g dry
White potatoes 300g
Vegetables
Mixed peppers 130g
Onion 3/4
Carrot 1
Onion 1
Celery 3 stalks
Sweet potato 280g
Broccoli 280g
Spring onion 3
Tinned tomatoes 550g
Red onion half
Frozen edamame beans 230g
Romaine lettuce leaves 6
Edamame beans 120g
Dairy & Eggs
Low-fat Greek yogurt 40g
Skyr 130g
Semi-skimmed milk 130ml
Oat milk 105ml
Extras & Condiments
Olive oil spray
Mixed herbs 1.25 tsp
Vegetable stock 650ml
Fajita spice 2.5 tsp
Banana 3/4
Olive oil 1.5 tsp
Paprika 1.5 tsp
Lemon 1
Teriyaki sauce 55g
Sesame seeds 1.5 tsp
Cannellini beans tinned 280g
Garlic 4 cloves
Basil
Dill 1.5 tsp
Mango 3/4
Mixed leaves 120g
Lime juice
Chilli flakes pinch
Coriander fresh
Sea salt pinch
Reduced-sugar baked beans 280g
Light mayo 20g
Lemon juice
Whey protein powder 25g
Frozen berries 65g
Frozen stir-fry veg 160g
Soy sauce 2 tbsp
Sesame oil 1 tsp
Miso paste 1 tbsp
Pak choi 160g
Honey 1 tsp
Smoked haddock fillet 215g
Reduced-fat cheddar 35g
Parsley fresh
Rye crackers 5
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 busy professional 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 busy professional 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.
