Monday
1600 kcal - 106g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (420 kcal, 27g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (545 kcal, 25g protein)
- Dinner: Chicken and Mushroom Wholemeal Pasta (635 kcal, 54g protein)
Aldi High-Fibre Weekly 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 difficultyStandard (20–30 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~1600 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 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 High-Fibre Weekly 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 - 113g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (474 kcal, 31g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (486 kcal, 18g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (640 kcal, 64g protein)
Wednesday
1600 kcal - 125g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (459 kcal, 30g protein)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (620 kcal, 50g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (521 kcal, 45g protein)
Thursday
1600 kcal - 107g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (493 kcal, 32g protein)
- Lunch: Lean Beef Mince Lettuce Wraps (507 kcal, 48g protein)
- Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
Friday
1600 kcal - 110g protein- Breakfast: Scrambled Eggs on Wholemeal Toast (442 kcal, 29g protein)
- Lunch: Chickpea and Spinach Curry with Rice (537 kcal, 21g protein)
- Dinner: Chicken and Lentil One-Pot Stew (621 kcal, 60g protein)
Saturday
1600 kcal - 120g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (382 kcal, 22g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (566 kcal, 39g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (652 kcal, 59g protein)
Sunday
1600 kcal - 94g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (394 kcal, 23g protein)
- Lunch: Green Lentil and Halloumi Bowl (622 kcal, 38g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (584 kcal, 33g protein)
Weekly shopping list
Protein
- Eggs 3
- Chicken breast 205g
- Tuna steak 260g
- Lean beef strips 200g
- Lean beef mince 240g
- Red lentils 160g
- Tinned chickpeas 240g
- Chicken thighs 260g
- Green lentils 120g
- Tinned sardines 150g
- Green lentils 125g cooked
- Firm tofu 250g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal pasta 100g dry
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal roll 1
Vegetables
- Courgette 1
- Red pepper 1
- Mushrooms 225g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Asparagus 190g
- Sweet potato 250g
- Red onion half
- Cherry tomatoes 10
- Romaine lettuce leaves 5
- Spring onion 3
- Tinned tomatoes 270g
- Onion 1
- Baby spinach 120g
- Black pepper pinch
- Mixed peppers 245g
- Cucumber 75g
- Broccoli 250g
Dairy & Eggs
- Butter 6g
- Semi-skimmed milk 35ml
- Halloumi 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Mixed leaves 70g
- Olive oil 1.25 tbsp
- Balsamic glaze 1.25 tsp
- Low-fat crème fraîche 55g
- Garlic 2 cloves
- Thyme 1.25 tsp
- Hummus 100g
- Soy sauce 1.25 tbsp
- Lemon juice
- Balsamic dressing 20g
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Curry powder 2.5 tsp
- Paprika 2.5 tsp
- Fajita spice 2.5 tsp
- Pomegranate seeds 40g
- Lemon dressing 20g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
Your 7-Day Meal Plan
Monday
1600 kcal106g protein
Breakfast420 kcal · 27g protein · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 420 kcal, 27g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Wholemeal bread 2 slices, Butter 6g, Semi-skimmed milk 35ml.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch545 kcal · 25g protein · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 545 kcal, 25g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Halloumi 115g, Courgette 1, Red pepper 1, Mixed leaves 70g, Olive oil 1.25 tbsp, Balsamic glaze 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.
Dinner635 kcal · 54g protein · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 635 kcal, 54g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 205g, Mushrooms 225g, Wholemeal pasta 100g dry, Low-fat crème fraîche 55g, Garlic 2 cloves, Thyme 1.25 tsp.
- 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
- Eggs 3
- Chicken breast 205g
- Tuna steak 260g
- Lean beef strips 200g
- Lean beef mince 240g
- Red lentils 160g
- Tinned chickpeas 240g
- Chicken thighs 260g
- Green lentils 120g
- Tinned sardines 150g
- Green lentils 125g cooked
- Firm tofu 250g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal pasta 100g dry
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal roll 1
Vegetables
- Courgette 1
- Red pepper 1
- Mushrooms 225g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Asparagus 190g
- Sweet potato 250g
- Red onion half
- Cherry tomatoes 10
- Romaine lettuce leaves 5
- Spring onion 3
- Tinned tomatoes 270g
- Onion 1
- Baby spinach 120g
- Black pepper pinch
- Mixed peppers 245g
- Cucumber 75g
- Broccoli 250g
Dairy & Eggs
- Butter 6g
- Semi-skimmed milk 35ml
- Halloumi 115g
- Low-fat Greek yogurt 35g
Extras & Condiments
- Mixed leaves 70g
- Olive oil 1.25 tbsp
- Balsamic glaze 1.25 tsp
- Low-fat crème fraîche 55g
- Garlic 2 cloves
- Thyme 1.25 tsp
- Hummus 100g
- Soy sauce 1.25 tbsp
- Lemon juice
- Balsamic dressing 20g
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
- Curry powder 2.5 tsp
- Paprika 2.5 tsp
- Fajita spice 2.5 tsp
- Pomegranate seeds 40g
- Lemon dressing 20g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
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.