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 Cheap Student 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: £20–30Diet: All diets
7-day meal plan
Monday
2000 kcal - 139g protein
Breakfast: Tofu Scramble with Peppers (389 kcal, 30g protein)
Lunch: Vegetable Frittata Slice with Green Salad (483 kcal, 32g protein)
Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
Snack: Pea Protein Green Smoothie (282 kcal, 32g protein)
Snack: Smoked Mackerel Pâté on Oatcakes (282 kcal, 24g protein)
Tuesday
2000 kcal - 154g protein
Breakfast: Tofu Scramble with Peppers (329 kcal, 25g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (591 kcal, 48g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (705 kcal, 59g protein)
Snack: Almond Butter with Celery Sticks (182 kcal, 6g protein)
Snack: Rice Cakes with Cottage Cheese (193 kcal, 16g protein)
Wednesday
2000 kcal - 103g protein
Breakfast: Tofu Scramble with Peppers (337 kcal, 26g protein)
Lunch: Baked Falafel and Salad Pitta (523 kcal, 19g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (535 kcal, 40g protein)
Snack: Oat Biscuits with Peanut Butter (279 kcal, 9g protein)
Snack: Mixed Nuts and Dried Fruit (326 kcal, 9g protein)
Thursday
2000 kcal - 158g protein
Breakfast: Tofu Scramble with Peppers (343 kcal, 26g 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 student plan cost per week?
This plan is designed for Aldi and typically costs £20–30 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 cheap student 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.
