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 Lower-Sugar Weekly Cutting Phase Plan — 1,400 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: ~1400 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1400 kcal - 93g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (370 kcal, 12g protein)
Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (520 kcal, 45g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (510 kcal, 36g protein)
Tuesday
1400 kcal - 101g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (352 kcal, 11g protein)
Lunch: Lean Beef Stir-Fry with Brown Rice (524 kcal, 42g protein)
Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (524 kcal, 48g protein)
Wednesday
1400 kcal - 93g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (399 kcal, 13g protein)
Lunch: Miso Tofu and Edamame Bowl (452 kcal, 30g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (549 kcal, 50g protein)
Thursday
1400 kcal - 64g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (421 kcal, 14g protein)
Lunch: Edamame and Soba Noodle Salad (478 kcal, 25g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (501 kcal, 25g protein)
Friday
1400 kcal - 84g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (389 kcal, 13g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (453 kcal, 25g protein)
Dinner: Lamb Keema with Cauliflower Rice (558 kcal, 46g protein)
Saturday
1400 kcal - 103g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (396 kcal, 26g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (438 kcal, 26g protein)
Dinner: Chicken and Coconut Milk Curry with Brown Rice (566 kcal, 51g protein)
Sunday
1400 kcal - 99g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (392 kcal, 25g protein)
Lunch: Vegetable Frittata Slice with Green Salad (382 kcal, 25g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (626 kcal, 49g protein)
Weekly shopping list
Protein
Chicken breast 180g
King prawns 200g
Lean beef strips 170g
Silken tofu 160g
Eggs 2 soft-boiled
Lean lamb mince 210g
Eggs 3
Firm tofu 190g
Carbs & Grains
Rolled oats 60g
Brown rice 80g dry
Wholemeal pasta 90g dry
Wholewheat noodles 95g dry
Soba noodles 90g dry
Wholemeal bread 2 slices
Vegetables
Mixed peppers 150g
Cherry tomatoes 200g
Broccoli 190g
Edamame beans 110g
Cucumber half
Red pepper 1
Tinned tomatoes 460g
Onion 1
Avocado half
Peas 85g
Courgette 1
Onion half
Dairy & Eggs
Semi-skimmed milk 150ml
Low-fat natural yogurt 80g
Butter 5g
Coconut milk light 215ml
Extras & Condiments
Apple 1 grated
Cinnamon 0.5 tsp
Olive oil 1 tbsp
Garlic 2 cloves
Basil fresh
Chilli flakes pinch
Frozen stir-fry veg 145g
Soy sauce 2 tbsp
Sesame oil 1 tsp
Reduced-fat crème fraîche 75g
Reduced-fat cheddar 30g
Miso paste 1 tbsp
Sesame seeds 1 tsp
Ginger 1.25 tsp
Mixed beans tinned 460g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Mixed leaves 65g
Tahini dressing 20g
Cauliflower 320g
Garam masala 2 tsp
Curry paste 30g
Your 7-Day Meal Plan
Monday
1400 kcal93g protein
Breakfast370 kcal · 12g protein · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 370 kcal, 12g protein.
Recipe
Lay out the ingredients: Rolled oats 60g, Semi-skimmed milk 150ml, Apple 1 grated, Low-fat natural yogurt 80g, Cinnamon 0.5 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch520 kcal · 45g protein · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 520 kcal, 45g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Chicken breast 180g, Brown rice 80g dry, Mixed peppers 150g, Olive oil 1 tbsp, Garlic 2 cloves.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner510 kcal · 36g protein · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 510 kcal, 36g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: King prawns 200g, Wholemeal pasta 90g dry, Cherry tomatoes 200g, Garlic 3 cloves, Olive oil 1 tbsp, Basil fresh, Chilli flakes pinch.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
Chicken breast 180g
King prawns 200g
Lean beef strips 170g
Silken tofu 160g
Eggs 2 soft-boiled
Lean lamb mince 210g
Eggs 3
Firm tofu 190g
Carbs & Grains
Rolled oats 60g
Brown rice 80g dry
Wholemeal pasta 90g dry
Wholewheat noodles 95g dry
Soba noodles 90g dry
Wholemeal bread 2 slices
Vegetables
Mixed peppers 150g
Cherry tomatoes 200g
Broccoli 190g
Edamame beans 110g
Cucumber half
Red pepper 1
Tinned tomatoes 460g
Onion 1
Avocado half
Peas 85g
Courgette 1
Onion half
Dairy & Eggs
Semi-skimmed milk 150ml
Low-fat natural yogurt 80g
Butter 5g
Coconut milk light 215ml
Extras & Condiments
Apple 1 grated
Cinnamon 0.5 tsp
Olive oil 1 tbsp
Garlic 2 cloves
Basil fresh
Chilli flakes pinch
Frozen stir-fry veg 145g
Soy sauce 2 tbsp
Sesame oil 1 tsp
Reduced-fat crème fraîche 75g
Reduced-fat cheddar 30g
Miso paste 1 tbsp
Sesame seeds 1 tsp
Ginger 1.25 tsp
Mixed beans tinned 460g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Mixed leaves 65g
Tahini dressing 20g
Cauliflower 320g
Garam masala 2 tsp
Curry paste 30g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
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 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.
