Monday
1600 kcal - 103g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (462 kcal, 13g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (545 kcal, 43g protein)
- Dinner: Lentil and Turkey Sausage Casserole (593 kcal, 47g protein)
Aldi Low-Fuss 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 difficultyMinimal (under 10 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 styleMinimal (under 10 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 Low-Fuss 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 - 80g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (495 kcal, 14g protein)
- Lunch: Lentil and Roasted Vegetable Soup (457 kcal, 20g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (648 kcal, 46g protein)
Wednesday
1600 kcal - 93g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (469 kcal, 13g protein)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (614 kcal, 58g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (517 kcal, 22g protein)
Thursday
1600 kcal - 109g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (466 kcal, 13g protein)
- Lunch: Grilled Chicken and Chickpea Power Salad (585 kcal, 53g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (549 kcal, 43g protein)
Friday
1600 kcal - 92g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 14g protein)
- Lunch: Chicken and Orzo Soup (554 kcal, 50g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (554 kcal, 28g protein)
Saturday
1600 kcal - 100g protein- Breakfast: Baked Beans on Wholemeal Toast (441 kcal, 20g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (491 kcal, 25g protein)
- Dinner: Lamb Keema with Cauliflower Rice (668 kcal, 55g protein)
Sunday
1600 kcal - 99g protein- Breakfast: Baked Beans on Wholemeal Toast (444 kcal, 20g protein)
- Lunch: Chicken Tikka Wholemeal Wrap (597 kcal, 51g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (559 kcal, 28g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 170g
- Turkey sausages 5
- Red lentils 120g
- Green lentils 125g
- King prawns 250g
- Turkey mince lean 215g
- Chicken stock 120ml
- Eggs 4
- Chicken breast 190g
- Tinned chickpeas 180g
- Tinned tuna 175g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 250g
- Chicken tikka 190g
- Green lentils tinned 250g
Carbs & Grains
- Low-sugar granola 25g
- Baking potato 235g
- Wholemeal pasta 115g dry
- Brown rice 95g dry
- Orzo pasta 75g dry
- Wholemeal bread 3 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 70g
- Tinned tomatoes 470g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 250g
- Frozen peas 95g
- Spring onion 2
- Cucumber 60g
- Sweet potato 240g mashed
- Carrot 1
- Peas 100g
- Lettuce 50g
- Mushrooms 250g
- Sweet potato mash 320g
Dairy & Eggs
- Oat milk 120ml
- Low-fat Greek yogurt 35g
- Mint yogurt sauce 40g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Paprika 1.25 tsp
- Vegetable stock 625ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 95g
- Lemon dressing 20g
- Parsley fresh
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Reduced-sugar baked beans 250g
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Cauliflower 380g
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
Your 7-Day Meal Plan
Monday
1600 kcal103g protein
Breakfast462 kcal · 13g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 462 kcal, 13g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 120ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch545 kcal · 43g protein · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 545 kcal, 43g protein.
Recipe
- Lay out the ingredients: Baking potato 235g, Tinned tuna in spring water 170g, Sweetcorn 70g, Low-fat Greek yogurt 35g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner593 kcal · 47g protein · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 593 kcal, 47g protein.
Recipe
- Prepare the ingredients: Turkey sausages 5, Red lentils 120g, Tinned tomatoes 470g, Onion 1, Celery 2 stalks, Paprika 1.25 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
- Tinned tuna in spring water 170g
- Turkey sausages 5
- Red lentils 120g
- Green lentils 125g
- King prawns 250g
- Turkey mince lean 215g
- Chicken stock 120ml
- Eggs 4
- Chicken breast 190g
- Tinned chickpeas 180g
- Tinned tuna 175g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 250g
- Chicken tikka 190g
- Green lentils tinned 250g
Carbs & Grains
- Low-sugar granola 25g
- Baking potato 235g
- Wholemeal pasta 115g dry
- Brown rice 95g dry
- Orzo pasta 75g dry
- Wholemeal bread 3 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 70g
- Tinned tomatoes 470g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 250g
- Frozen peas 95g
- Spring onion 2
- Cucumber 60g
- Sweet potato 240g mashed
- Carrot 1
- Peas 100g
- Lettuce 50g
- Mushrooms 250g
- Sweet potato mash 320g
Dairy & Eggs
- Oat milk 120ml
- Low-fat Greek yogurt 35g
- Mint yogurt sauce 40g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Paprika 1.25 tsp
- Vegetable stock 625ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 95g
- Lemon dressing 20g
- Parsley fresh
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Reduced-sugar baked beans 250g
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Cauliflower 380g
- Ginger 1.25 tsp
- Garam masala 2.5 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.