Monday
1400 kcal - 83g protein- Breakfast: Banana and Oat Smoothie (315 kcal, 10g protein)
- Lunch: Green Lentil and Halloumi Bowl (497 kcal, 30g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (588 kcal, 43g protein)
Aldi Quick Prep Cutting Phase Plan — 1,400 kcal
Free printable UK cutting phase meal plan for Aldi: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forAggressive calorie deficit while preserving lean muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1400 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
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 Quick Prep 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.
7-day meal plan
Tuesday
1400 kcal - 101g protein- Breakfast: Banana and Oat Smoothie (350 kcal, 11g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (531 kcal, 45g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (519 kcal, 45g protein)
Wednesday
1400 kcal - 85g protein- Breakfast: Banana and Oat Smoothie (368 kcal, 12g protein)
- Lunch: Grilled Chicken Caesar Wrap (569 kcal, 45g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (463 kcal, 28g protein)
Thursday
1400 kcal - 102g protein- Breakfast: Banana and Oat Smoothie (319 kcal, 10g protein)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (515 kcal, 47g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (566 kcal, 45g protein)
Friday
1400 kcal - 103g protein- Breakfast: Banana and Oat Smoothie (356 kcal, 11g protein)
- Lunch: Tuna Niçoise Salad (493 kcal, 44g protein)
- Dinner: Smoked Haddock and Potato Bake (551 kcal, 48g protein)
Saturday
1400 kcal - 117g protein- Breakfast: Egg White Omelette with Peppers (269 kcal, 35g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (478 kcal, 21g protein)
- Dinner: Roast Chicken Breast with Potatoes and Greens (653 kcal, 61g protein)
Sunday
1400 kcal - 106g protein- Breakfast: Egg White Omelette with Peppers (288 kcal, 38g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (575 kcal, 45g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (537 kcal, 23g protein)
Weekly shopping list
Protein
- Green lentils 100g cooked
- Salmon fillet 180g
- Tinned tuna in spring water 165g
- Turkey mince lean 225g
- Chicken breast 180g
- Eggs 2
- Egg whites 7
- Green lentils 115g dry
Carbs & Grains
- Rolled oats 50g
- Brown rice 90g dry
- Brown rice 90g cooked
- Wholemeal tortilla 1
- Wholemeal bread 2 slices
- Soba noodles 90g dry
- New potatoes 170g
- White potatoes 290g
- Baking potato 250g
Vegetables
- Cucumber 60g
- Sweet potato 200g
- Broccoli 200g
- Edamame beans 90g
- Spring onion 2
- Mixed peppers 5
- Tinned tomatoes 225g
- Onion 1
- Romaine lettuce 70g
- Baby spinach 60g
- Cherry tomatoes 9
- Onion half
- Carrot 175g
- Onion 3/4
- Sweetcorn 75g
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Halloumi 80g
- Semi-skimmed milk 170ml
- Low-fat Greek yogurt 40g
Extras & Condiments
- Banana 1
- Pomegranate seeds 30g
- Lemon dressing 15g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Garlic 2 cloves
- Light Caesar dressing 25g
- Parmesan 10g
- Reduced-sugar baked beans 235g
- Garlic powder 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Green beans 90g
- Olives 11
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
- Olive oil spray
- Mixed herbs 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 250g
Your 7-Day Meal Plan
Monday
1400 kcal83g protein
Breakfast315 kcal · 10g protein · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 315 kcal, 10g protein.
Recipe
- Add Banana 1, Rolled oats 50g, Oat milk 250ml, Peanut butter 1 tsp to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch497 kcal · 30g protein · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 497 kcal, 30g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 100g cooked, Halloumi 80g, Cucumber 60g, Pomegranate seeds 30g, Lemon dressing 15g.
- 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.
Dinner588 kcal · 43g protein · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 588 kcal, 43g protein.
Recipe
- Prepare the ingredients: Salmon fillet 180g, Sweet potato 200g, Broccoli 200g, Olive oil 1 tbsp, Lemon 1, Dill 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Green lentils 100g cooked
- Salmon fillet 180g
- Tinned tuna in spring water 165g
- Turkey mince lean 225g
- Chicken breast 180g
- Eggs 2
- Egg whites 7
- Green lentils 115g dry
Carbs & Grains
- Rolled oats 50g
- Brown rice 90g dry
- Brown rice 90g cooked
- Wholemeal tortilla 1
- Wholemeal bread 2 slices
- Soba noodles 90g dry
- New potatoes 170g
- White potatoes 290g
- Baking potato 250g
Vegetables
- Cucumber 60g
- Sweet potato 200g
- Broccoli 200g
- Edamame beans 90g
- Spring onion 2
- Mixed peppers 5
- Tinned tomatoes 225g
- Onion 1
- Romaine lettuce 70g
- Baby spinach 60g
- Cherry tomatoes 9
- Onion half
- Carrot 175g
- Onion 3/4
- Sweetcorn 75g
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Halloumi 80g
- Semi-skimmed milk 170ml
- Low-fat Greek yogurt 40g
Extras & Condiments
- Banana 1
- Pomegranate seeds 30g
- Lemon dressing 15g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Garlic 2 cloves
- Light Caesar dressing 25g
- Parmesan 10g
- Reduced-sugar baked beans 235g
- Garlic powder 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Green beans 90g
- Olives 11
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
- Olive oil spray
- Mixed herbs 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 250g
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.
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.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.