Aldi Low-Calorie Cutting Phase Plan — 1,400 kcal
Free 7-day cutting phase meal plan for Aldi. Targets ~1400 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 400 kcal, 36g protein.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 360 kcal, 24g protein.
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 580 kcal, 42g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Smoked mackerel fillet 80g
- Eggs 2
- Salmon fillet 180g
- Firm tofu 200g
- Lean stewing beef 200g
- Beef stock 300ml
- Turkey mince lean 200g
- King prawns 200g
- Chicken breast 180g
- Tuna steak 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Rice noodles 80g dry
- Brown rice 90g dry
- Rolled oats 50g
Vegetables
- Courgette 1
- Red pepper 1
- Onion half
- Baby spinach 100g
- Cucumber 50g
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Sweet potato 250g
- Tinned tomatoes 400g
- Carrot 2
- Spinach 30g
- Frozen peas 80g
- Mushrooms 200g
- Romaine lettuce leaves 4
- Asparagus 150g
Dairy & Eggs
- Butter 5g
- Halloumi 100g
- Oat milk 250ml
- Peanut butter 1 tsp
Extras & Condiments
- Lemon juice 1 tsp
- Olive oil 1 tsp
- Mixed leaves 60g
- Garlic 2 cloves
- Quinoa 80g dry
- Pumpkin seeds 10g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Falafel 4 baked
- Hummus 40g
- Balsamic glaze 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Banana 1
- Low-fat crème fraîche 50g
- Thyme 1 tsp
- Ginger 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- 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 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, 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.
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.