What this plan is for
An Aldi cheap high protein plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Best-Value Cheap High Protein Plan — 2,000 kcal
Maximum protein on a tight budget. This 7-day plan targets 2,000 kcal/day and averages 165g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
2,004 kcal165g protein201g carbs60g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2013 kcal per person160g protein · 204g carbs per person
Breakfast461 kcal · 29g protein · 36g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 461 kcal, 29g protein, 36g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 5g butter
- 2 tbsp semi-skimmed milk
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch594 kcal · 50g protein · 73g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 594 kcal, 50g protein, 73g carbs.
Recipe
Ingredients
- 175g chicken breast
- ¾ small head of broccoli (about 200g)
- 80g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner583 kcal · 46g protein · 65g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 583 kcal, 46g protein, 65g carbs.
Recipe
Ingredients
- 200g pork tenderloin
- 1 medium sweet potato
- 1 apple
- 1 tsp rosemary
- 1 tbsp olive oil
- 2 garlic cloves
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Add garlic and apple and cook until tender.
- Serve the medium sweet potato with pork tenderloin, apple, garlic, olive oil and rosemary, then season to taste.
Snack209 kcal · 20g protein · 29g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 209 kcal, 20g protein, 29g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 4 rye crackers
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and mustard as needed.
- Top rye crackers with turkey breast slices and mustard and serve.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- 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.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| 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 | £30–40/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. |
Printable meal plan PDF
Aldi Best-Value Cheap High Protein Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
2013 kcal - 160g protein, 204g carbs, 65g fat, 27g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (461 kcal, 29g protein, 36g carbs, 22g fat, 5g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (594 kcal, 50g protein, 73g carbs, 11g fat, 6g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (583 kcal, 46g protein, 65g carbs, 19g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Tuesday
2002 kcal - 156g protein, 225g carbs, 54g fat, 34g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (459 kcal, 24g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (665 kcal, 60g protein, 83g carbs, 10g fat, 12g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (270 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Wednesday
2000 kcal - 176g protein, 170g carbs, 68g fat, 30g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (504 kcal, 32g protein, 36g carbs, 25g fat, 5g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (661 kcal, 55g protein, 61g carbs, 19g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (473 kcal, 52g protein, 50g carbs, 9g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (172 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (190 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Thursday
2001 kcal - 179g protein, 194g carbs, 56g fat, 41g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (462 kcal, 29g protein, 36g carbs, 22g fat, 5g fibre per person)
- Lunch: Chickpea and Tuna Salad (386 kcal, 49g protein, 35g carbs, 6g fat, 9g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (819 kcal, 60g protein, 92g carbs, 21g fat, 21g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (124 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (210 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Friday
2001 kcal - 184g protein, 185g carbs, 55g fat, 30g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (461 kcal, 29g protein, 36g carbs, 22g fat, 5g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (599 kcal, 51g protein, 74g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (577 kcal, 50g protein, 68g carbs, 11g fat, 16g fibre per person)
- Snack: Sliced Cooked Chicken Breast (188 kcal, 35g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (176 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Saturday
2001 kcal - 134g protein, 275g carbs, 44g fat, 54g fibre- Breakfast: Light Full English Breakfast (475 kcal, 41g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (480 kcal, 25g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (586 kcal, 30g protein, 115g carbs, 2g fat, 29g fibre per person)
- Snack: Mini Protein Overnight Oats (301 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (159 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Sunday
2010 kcal - 166g protein, 154g carbs, 79g fat, 23g fibre- Breakfast: Light Full English Breakfast (475 kcal, 41g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (608 kcal, 50g protein, 56g carbs, 18g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (199 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (124 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 25
- Chicken breast 775g
- Pork tenderloin 190g
- Turkey breast slices 160g
- Tinned tuna in spring water 280g
- Smoked salmon 150g
- Pea protein powder 30g
- Tinned tuna 160g
- Tinned chickpeas 150g
- Turkey 4 sausages
- Red lentils 100g
- King prawns 230g
- Turkey mince lean 190g
- Back bacon 4 rashers
- Green lentils 200g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 230g
- Soba noodles 150g
- Wholemeal pasta 260g
- Rolled oats 40g
- Wholemeal 1 roll
- Rice 3 cakes
Vegetables
- Broccoli 380g
- Sweet potato 400g
- Edamame beans 350g
- Cucumber 5 (1350g required)
- Red pepper 2
- Tinned tomatoes 2 x 400g tins (754g required)
- Spinach 90g
- Cherry tomatoes 2 x 300g packs (408g required)
- Spring onion 2
- Mixed leaves 65g
- Red onion 1
- Onion 3
- Celery 2 stalks
- Romaine lettuce 75g
- Mixed peppers 575g
- Mushrooms 350g
- Carrot 2
- Sweet potato mash 240g
Dairy & Eggs
- Butter 25g
- Semi-skimmed milk 1 x 1L carton (240ml required)
- Oat milk 1 x 1L carton (229ml required)
- Parmesan 20g
- Cottage cheese 400g
- Skyr 100g
- Reduced-fat feta 60g
Fruit
- Apple 1
- Banana 1
Herbs & Spices
- Garlic 8 cloves
- Rosemary 1 tsp
- Ginger 2 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Olive oil 2 tbsp
- Mustard 2 tsp
- Sesame oil 2 tsp
- Green pesto 50g
- Lemon dressing 30g
- Light mayo 30g
- Olive oil spray, optional light coating x2
- Vegetable stock 1 cube (makes 500ml; 191ml required)
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Rye 8 crackers
- Sweetcorn 95g
- Reduced-fat cheddar 30g
- Sea salt, optional to taste
- Lemon juice, optional to taste x2
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Large fresh meat and mince packs that portion well for batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 cheap high protein 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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 165g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cheap high protein plan?
Plenty of cheap high protein plans share the same 2,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this cheap high protein 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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