Monday
1600 kcal - 94g protein- Breakfast: Porridge with Walnuts and Cinnamon (484 kcal, 17g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (546 kcal, 45g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (570 kcal, 32g protein)
Aldi Batch Cook Cutting Phase Plan — 1,600 kcal
Free printable UK cutting phase meal plan for Aldi: 7 days at ~1,600 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1600 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
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~1600 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
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 Batch Cook Cutting Phase Plan — 1,600 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
1600 kcal - 112g protein- Breakfast: Porridge with Walnuts and Cinnamon (422 kcal, 15g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (551 kcal, 52g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (627 kcal, 45g protein)
Wednesday
1600 kcal - 106g protein- Breakfast: Porridge with Walnuts and Cinnamon (507 kcal, 18g protein)
- Lunch: King Prawn and Avocado Salad (494 kcal, 36g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (599 kcal, 52g protein)
Thursday
1600 kcal - 75g protein- Breakfast: Porridge with Walnuts and Cinnamon (512 kcal, 18g protein)
- Lunch: Black Bean Burrito Bowl (577 kcal, 26g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (511 kcal, 31g protein)
Friday
1600 kcal - 111g protein- Breakfast: Porridge with Walnuts and Cinnamon (416 kcal, 15g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (597 kcal, 49g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (587 kcal, 47g protein)
Saturday
1600 kcal - 121g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (472 kcal, 29g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (498 kcal, 37g protein)
- Dinner: Smoked Haddock and Potato Bake (630 kcal, 55g protein)
Sunday
1600 kcal - 112g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (436 kcal, 27g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (485 kcal, 22g protein)
- Dinner: Roast Chicken Breast with Potatoes and Greens (679 kcal, 63g protein)
Weekly shopping list
Protein
- King prawns 225g
- Firm tofu 250g
- Chicken breast 195g
- Salmon fillet 195g
- Turkey mince lean 260g
- Black beans tinned 260g
- Eggs 3
- Red lentils 120g
Carbs & Grains
- Rolled oats 100g
- Brown rice 100g dry
- Brown rice 105g cooked
- Wholemeal bread 3 slices
- Wholemeal pasta 85g dry
- Soba noodles 95g dry
- Sourdough bread 3 slices
- Wholemeal pitta 1
- White potatoes 330g
- Wholemeal roll 1
Vegetables
- Baby spinach 75g
- Broccoli 250g
- Spring onion 2
- Sweet potato 215g
- Avocado 3/4
- Cherry tomatoes 10
- Mixed peppers 5
- Tinned tomatoes 260g
- Onion 1
- Sweetcorn 80g
- Mushrooms 195g
- Courgette 1 roasted
- Red pepper 1 roasted
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 370ml
- Cottage cheese 260g
- Semi-skimmed milk 195ml
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Garlic 4 cloves
- Lemon juice
- Olive oil 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 1 tbsp
- Lemon 1
- Dill 1 tsp
- Mixed leaves 105g
- Lemon dressing 20g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-sugar baked beans 260g
- Green pesto 25g
- Parmesan 10g
- Miso paste 1 tbsp
- Pak choi 160g
- Garlic 1 clove
- Parsley pinch
- Mixed herbs 1.25 tsp
- Smoked haddock fillet 235g
- Reduced-fat cheddar 40g
- Parsley fresh
- Vegetable stock 600ml
Your 7-Day Meal Plan
Monday
1600 kcal94g protein
Breakfast484 kcal · 17g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 484 kcal, 17g protein.
Recipe
- Lay out the ingredients: Rolled oats 100g, Oat milk 370ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 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.
Lunch546 kcal · 45g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 546 kcal, 45g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 225g, Brown rice 100g dry, Garlic 4 cloves, Lemon juice, Baby spinach 75g, Olive oil 1.25 tsp.
- 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.
Dinner570 kcal · 32g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 570 kcal, 32g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 250g, Brown rice 110g dry, Broccoli 250g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 2.
- 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
- King prawns 225g
- Firm tofu 250g
- Chicken breast 195g
- Salmon fillet 195g
- Turkey mince lean 260g
- Black beans tinned 260g
- Eggs 3
- Red lentils 120g
Carbs & Grains
- Rolled oats 100g
- Brown rice 100g dry
- Brown rice 105g cooked
- Wholemeal bread 3 slices
- Wholemeal pasta 85g dry
- Soba noodles 95g dry
- Sourdough bread 3 slices
- Wholemeal pitta 1
- White potatoes 330g
- Wholemeal roll 1
Vegetables
- Baby spinach 75g
- Broccoli 250g
- Spring onion 2
- Sweet potato 215g
- Avocado 3/4
- Cherry tomatoes 10
- Mixed peppers 5
- Tinned tomatoes 260g
- Onion 1
- Sweetcorn 80g
- Mushrooms 195g
- Courgette 1 roasted
- Red pepper 1 roasted
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 370ml
- Cottage cheese 260g
- Semi-skimmed milk 195ml
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Garlic 4 cloves
- Lemon juice
- Olive oil 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 1 tbsp
- Lemon 1
- Dill 1 tsp
- Mixed leaves 105g
- Lemon dressing 20g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-sugar baked beans 260g
- Green pesto 25g
- Parmesan 10g
- Miso paste 1 tbsp
- Pak choi 160g
- Garlic 1 clove
- Parsley pinch
- Mixed herbs 1.25 tsp
- Smoked haddock fillet 235g
- Reduced-fat cheddar 40g
- Parsley fresh
- Vegetable stock 600ml
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.