What this plan is for
An Aldi cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Cutting Phase Meal Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 87g 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
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,399 kcal87g protein163g carbs43g fat24g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1400 kcal per person94g protein · 188g carbs per person
Breakfast481 kcal · 15g protein · 76g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 481 kcal, 15g protein, 76g carbs.
Recipe
Ingredients
- 80g rolled oats
- 300ml oat milk
- 80g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch418 kcal · 47g protein · 53g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 418 kcal, 47g protein, 53g carbs.
Recipe
Ingredients
- 200g baking potato
- 1 standard tin of tuna, drained
- 60g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner501 kcal · 32g protein · 59g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 501 kcal, 32g protein, 59g carbs.
Recipe
Ingredients
- 2 eggs
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, 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.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
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.
0 of 47 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
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.
- 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 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 Cutting Phase Meal Plan — 1,400 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
1400 kcal - 94g protein, 188g carbs, 27g fat, 31g fibre- Breakfast: Oat Porridge with Berries (481 kcal, 15g protein, 76g carbs, 10g fat, 13g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (418 kcal, 47g protein, 53g carbs, 3g fat, 5g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (501 kcal, 32g protein, 59g carbs, 14g fat, 13g fibre per person)
Tuesday
1404 kcal - 100g protein, 194g carbs, 23g fat, 23g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (406 kcal, 34g protein, 56g carbs, 6g fat, 2g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (600 kcal, 54g protein, 75g carbs, 9g fat, 11g fibre per person)
Wednesday
1402 kcal - 76g protein, 156g carbs, 51g fat, 23g fibre- Breakfast: Oat Porridge with Berries (415 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (655 kcal, 41g protein, 71g carbs, 24g fat, 7g fibre per person)
Thursday
1383 kcal - 79g protein, 140g carbs, 52g fat, 29g fibre- Breakfast: Oat Porridge with Berries (411 kcal, 12g protein, 65g carbs, 9g fat, 11g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (452 kcal, 22g protein, 15g carbs, 33g fat, 4g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (520 kcal, 45g protein, 60g carbs, 10g fat, 14g fibre per person)
Friday
1398 kcal - 89g protein, 175g carbs, 37g fat, 17g fibre- Breakfast: Oat Porridge with Berries (374 kcal, 11g protein, 59g carbs, 8g fat, 10g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (381 kcal, 32g protein, 52g carbs, 6g fat, 2g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (643 kcal, 46g protein, 64g carbs, 23g fat, 5g fibre per person)
Saturday
1399 kcal - 95g protein, 154g carbs, 46g fat, 26g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (635 kcal, 58g protein, 78g carbs, 12g fat, 8g fibre per person)
Sunday
1408 kcal - 73g protein, 133g carbs, 64g fat, 19g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (298 kcal, 8g protein, 40g carbs, 11g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (399 kcal, 20g protein, 15g carbs, 29g fat, 4g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (711 kcal, 45g protein, 78g carbs, 24g fat, 6g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 270g
- Eggs 8
- King prawns 300g
- Firm tofu 180g
- Turkey mince lean 180g
- Lean sirloin steak 180g
- Chicken breast 330g
Carbs & Grains
- Rolled oats 350g
- Baking potato 210g
- Wholemeal bread 2 slices
- Brown rice 340g
- Wholemeal pasta 85g
- Rice noodles 70g
- Rye bread 4 slices
- Wholewheat noodles 90g
Vegetables
- Baby spinach 100g
- Tinned tomatoes 2 x 400g tins (490g required)
- Courgette 4
- Red pepper 4
- Onion 3
- Mixed leaves 210g
- Spring onion 3
- Mixed peppers 525g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (179g required)
- Broccoli 150g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1308ml required)
- Low-fat Greek yogurt 30g
- Halloumi 170g
- Coconut milk light 1 x 400ml tin (151ml required)
Fruit
- mixed berries 350g
Herbs & Spices
- Garlic 11 cloves
- Chilli flakes, optional to taste x2
Condiments & Oils
- Olive oil 3.75 tbsp
- Tamari 1.75 tbsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Curry paste 23g
Tins & Jars
- Reduced-sugar baked beans 210g
Extras
- Sweetcorn 150g
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 25g
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
- Balsamic glaze 1.75 tsp
- Lemon juice 1.75 tsp
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 cutting phase 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 87g 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 cutting phase plan?
Plenty of cutting phase plans share the same 1,400 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 cutting phase 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 1,400 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.