Aldi High Protein Batch Cook Plan — 1,500 kcal
Free 7-day high protein low calorie meal plan for Aldi. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 420 kcal, 34g protein.
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 520 kcal, 42g protein.
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 530 kcal, 44g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Aldi.
Protein
- Eggs 2
- Smoked salmon 100g
- Salmon fillet 150g
- Lean lamb mince 200g
- Chicken breast 200g
- Firm tofu 200g
- Turkey mince lean 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Rice noodles 80g dry
Vegetables
- Baby spinach 60g
- Cucumber 50g
- Onion 1
- Peas 80g
- Tomato 1
- Tinned tomatoes 200g
- Courgette 1
- Red pepper 1
- Spinach 30g
- Sweet potato 200g
- Spring onion 3
- Peanuts 20g
- Romaine lettuce leaves 4
- Sweetcorn 100g
Dairy & Eggs
- Coconut milk light 200ml
- Halloumi 100g
Extras & Condiments
- Lemon juice 1 tsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Cauliflower 300g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Curry paste 30g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Frozen stir-fry veg 200g
- Soy sauce 2 tbsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Cheddar reduced-fat 30g
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 high protein low calorie plan cost per week?
This plan is designed for Aldi and typically costs £20–30 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.
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.