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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.
Supermarket: AldiCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 132g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (390 kcal, 12g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (500 kcal, 22g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (646 kcal, 56g protein)
Breakfast: Chia and Oat Overnight Pot with Berries (433 kcal, 15g protein)
Lunch: Chicken and Orzo Soup (515 kcal, 47g protein)
Dinner: Slow-Cooked Lamb and Red Lentil Stew (655 kcal, 54g protein)
Snack: Cottage Cheese with Cucumber (152 kcal, 21g protein)
Snack: Apple with Walnuts (245 kcal, 6g protein)
Sunday
2000 kcal - 104g protein
Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 15g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (451 kcal, 23g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (555 kcal, 51g protein)
Snack: Almonds and Dried Cranberries (266 kcal, 8g protein)
Snack: Dark Chocolate and Almonds (300 kcal, 7g protein)
Weekly shopping list
Protein
Green lentils 120g dry
Chicken thighs 270g
Tinned chickpeas 120g
Smoked salmon 75g
Tinned tuna in spring water 180g
Tinned sardines in spring water 110g
Green lentils 130g
Firm tofu 260g
Beef tomato 1
Turkey mince lean 200g
Chicken stock 110ml
Mackerel fillet 200g
Chicken breast 180g
Salmon fillet 205g
Red lentils 115g
Eggs 2 hard-boiled
Cod fillet 230g
Carbs & Grains
Baking potato 245g
Brown rice 125g dry
New potatoes 280g
Rolled oats 70g
Orzo pasta 70g dry
Wholemeal bread 2 slices
Vegetables
Sweet potato 245g
Baby spinach 75g
Tinned tomatoes 245g
Onion 1
Sweetcorn 75g
Mushrooms 245g
Frozen peas 125g
Courgette 1
Red pepper 1
Spring onion 3
Cherry tomatoes 9
Cucumber 55g
Broccoli 225g
Carrot 1
Celery 2 stalks
Cucumber half
Dairy & Eggs
Semi-skimmed milk 245ml
Light cream cheese 35g
Low-fat Greek yogurt 185g
Skyr 185g
Tinned coconut milk light 260ml
Light mozzarella 130g
Peanut butter 1.25 tbsp
Oat milk 235ml
Cottage cheese 175g
Extras & Condiments
Bran Flakes 55g
Frozen mixed berries 100g
Honey 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Wholemeal couscous 100g dry
Ras el hanout 2.5 tsp
Lemon 1
Rye crackers 4
Vegetable stock 750ml
Parmesan 25g
Garlic 2 cloves
Mixed frozen veg 260g
Curry paste 40g
Apple 1
Walnuts 25g
Basil leaves
Balsamic glaze 1.25 tsp
Mustard dressing 20g
Watercress 45g
Dark chocolate 70% 35g
Almonds 20g
Mixed leaves 90g
Lemon dressing 15g
Olive oil 1.25 tbsp
Dill 1.25 tsp
Chia seeds 2.25 tsp
Maple syrup 1.25 tsp
Parsley fresh
Lean lamb shoulder 235g
Cinnamon 1.25 tsp
Light mayo 25g
Mustard 1.25 tsp
Green beans 175g
Parsley
Dried cranberries 25g
Your 7-Day Meal Plan
Monday
2000 kcal132g protein
Breakfast390 kcal · 12g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 390 kcal, 12g protein.
Recipe
Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 245ml, Frozen mixed berries 100g, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch500 kcal · 22g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 500 kcal, 22g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 245g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
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.
Dinner646 kcal · 56g protein · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 646 kcal, 56g protein.
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 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, 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 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 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.
