Aldi Pescatarian Quick Shop Weekly Endurance Athlete Plan — 2,000 kcal

Free printable pescatarian UK endurance & running meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian Quick Shop Weekly Endurance Athlete Plan — 2,000 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: ~2000 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 118g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (491 kcal, 35g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (453 kcal, 30g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (541 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (289 kcal, 10g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (226 kcal, 20g protein)

Tuesday

2000 kcal - 160g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (473 kcal, 34g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (460 kcal, 34g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (618 kcal, 44g protein)
  • Snack: Skyr High-Protein Yogurt (182 kcal, 24g protein)
  • Snack: Sardines on Rye Crackers (267 kcal, 24g protein)

Wednesday

2000 kcal - 145g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (422 kcal, 30g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (562 kcal, 43g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (562 kcal, 41g protein)
  • Snack: Apple with Walnuts (227 kcal, 5g protein)
  • Snack: Pea Protein Green Smoothie (227 kcal, 26g protein)

Thursday

2000 kcal - 138g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (513 kcal, 37g protein)
  • Lunch: Cannellini Bean and Tomato Soup (421 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (605 kcal, 45g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (277 kcal, 24g protein)
  • Snack: Tzatziki with Vegetable Dippers (184 kcal, 11g protein)

Friday

2000 kcal - 128g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (415 kcal, 30g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (511 kcal, 38g protein)
  • Dinner: Smoked Haddock and Potato Bake (510 kcal, 45g protein)
  • Snack: Banana and Almonds (266 kcal, 6g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (298 kcal, 9g protein)

Saturday

2000 kcal - 103g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (424 kcal, 12g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (424 kcal, 22g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (630 kcal, 46g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (272 kcal, 15g protein)
  • Snack: Almonds and Dried Cranberries (250 kcal, 8g protein)

Sunday

2000 kcal - 103g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (422 kcal, 12g protein)
  • Lunch: Green Lentil and Halloumi Bowl (530 kcal, 32g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (594 kcal, 48g protein)
  • Snack: Dark Chocolate and Almonds (281 kcal, 6g protein)
  • Snack: Almond Butter with Celery Sticks (173 kcal, 5g protein)

Weekly shopping list

Protein

  • Smoked salmon 100g
  • Eggs 4
  • King prawns 240g
  • Tinned sardines in spring water 110g
  • Salmon fillet 160g
  • Tinned tuna in spring water 155g
  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Eggs 2 hard-boiled
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • New potatoes 215g
  • Oatcakes 4
  • White potatoes 270g
  • Rice cakes 2
  • Low-sugar granola 20g
  • Wholemeal bread 2 slices
  • Soba noodles 95g dry

Vegetables

  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Sweetcorn 110g
  • Tinned tomatoes 215g
  • Pea protein powder 30g
  • Spinach 30g
  • Onion 1
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Cucumber half
  • Baby spinach 110g

Dairy & Eggs

  • Light cream cheese 50g
  • Low-fat Greek yogurt 190g
  • Cottage cheese 240g
  • Skyr 180g
  • Oat milk 270ml
  • Semi-skimmed milk 160ml
  • Peanut butter 1 tbsp
  • Halloumi 85g
  • Almond butter 1 tbsp

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Frozen mixed veg 250g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Green beans 110g
  • Lemon 1
  • Cheddar reduced-fat 30g
  • Apple 1
  • Walnuts 20g
  • Banana half
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Quinoa 85g dry
  • Smoked haddock fillet 190g
  • Reduced-fat cheddar 30g
  • Parsley fresh
  • Banana 1
  • Almonds 20g
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Dried cranberries 20g
  • Pomegranate seeds 30g
  • Lemon dressing 15g
  • Miso paste 1 tbsp
  • Pak choi 160g
  • Sesame seeds 1 tsp
  • Dark chocolate 70% 30g

Your 7-Day Meal Plan

Monday

2000 kcal118g protein
Breakfast491 kcal · 35g protein · 5 min

Smoked Salmon and Cream Cheese Wholemeal Bagel

Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 491 kcal, 35g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Wholemeal bagel 1, Light cream cheese 50g, Smoked salmon 100g, Cucumber 5 slices, Lemon juice 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch453 kcal · 30g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 453 kcal, 30g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 75g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner541 kcal · 23g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 541 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 115g dry, Frozen mixed veg 250g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack289 kcal · 10g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 289 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 40g, Dark chocolate chips 20g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack226 kcal · 20g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 226 kcal, 20g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 190g, Frozen mixed berries 100g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Aldi.

Protein

  • Smoked salmon 100g
  • Eggs 4
  • King prawns 240g
  • Tinned sardines in spring water 110g
  • Salmon fillet 160g
  • Tinned tuna in spring water 155g
  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Eggs 2 hard-boiled
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • New potatoes 215g
  • Oatcakes 4
  • White potatoes 270g
  • Rice cakes 2
  • Low-sugar granola 20g
  • Wholemeal bread 2 slices
  • Soba noodles 95g dry

Vegetables

  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Sweetcorn 110g
  • Tinned tomatoes 215g
  • Pea protein powder 30g
  • Spinach 30g
  • Onion 1
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Cucumber half
  • Baby spinach 110g

Dairy & Eggs

  • Light cream cheese 50g
  • Low-fat Greek yogurt 190g
  • Cottage cheese 240g
  • Skyr 180g
  • Oat milk 270ml
  • Semi-skimmed milk 160ml
  • Peanut butter 1 tbsp
  • Halloumi 85g
  • Almond butter 1 tbsp

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Frozen mixed veg 250g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Green beans 110g
  • Lemon 1
  • Cheddar reduced-fat 30g
  • Apple 1
  • Walnuts 20g
  • Banana half
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Quinoa 85g dry
  • Smoked haddock fillet 190g
  • Reduced-fat cheddar 30g
  • Parsley fresh
  • Banana 1
  • Almonds 20g
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Dried cranberries 20g
  • Pomegranate seeds 30g
  • Lemon dressing 15g
  • Miso paste 1 tbsp
  • Pak choi 160g
  • Sesame seeds 1 tsp
  • Dark chocolate 70% 30g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

Frequently Asked Questions

How much does this endurance & running 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 endurance & running 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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.

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