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 Desk Lunch Weekly High Protein Low Calorie Plan — 1,800 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: ~1800 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1800 kcal - 98g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (386 kcal, 14g protein)
Lunch: Tuna and Edamame Brown Rice Bowl (549 kcal, 47g protein)
Dinner: Tofu Pad Thai (561 kcal, 30g protein)
Snack: Dark Chocolate and Almonds (304 kcal, 7g protein)
Tuesday
1800 kcal - 115g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (379 kcal, 14g protein)
Lunch: Grilled Chicken Caesar Wrap (550 kcal, 44g protein)
Dinner: Turkey Mince Bolognese with Wholemeal Pasta (678 kcal, 56g protein)
Snack: Cottage Cheese with Cucumber (152 kcal, 21g protein)
Thursday
1800 kcal - 118g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (404 kcal, 15g protein)
Lunch: Tuna Niçoise Salad (526 kcal, 47g protein)
Dinner: King Prawn Egg Fried Brown Rice (588 kcal, 47g protein)
Snack: Almonds and Dried Cranberries (282 kcal, 9g protein)
Friday
1800 kcal - 100g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (388 kcal, 14g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (482 kcal, 21g protein)
Dinner: Chicken and Mushroom Wholemeal Pasta (659 kcal, 56g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (271 kcal, 9g protein)
Saturday
1800 kcal - 95g protein
Breakfast: Kefir with Berries and Chia Seeds (344 kcal, 14g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (632 kcal, 49g protein)
Dinner: Chickpea and Sweet Potato Stew (577 kcal, 22g protein)
Snack: Carrot Sticks with Hummus (247 kcal, 10g protein)
Sunday
1800 kcal - 123g protein
Breakfast: Kefir with Berries and Chia Seeds (341 kcal, 14g protein)
Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (573 kcal, 49g protein)
Snack: Protein Yogurt with Low-Sugar Granola (395 kcal, 38g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 170g
Firm tofu 235g
Chicken breast 170g
Lean stewing beef 230g
Beef stock 340ml
Turkey mince lean 235g
Eggs 1
King prawns 245g
Green lentils 120g dry
Tinned chickpeas 270g
Green lentils 135g
Carbs & Grains
Brown rice 95g dry
Rice noodles 95g dry
Wholemeal tortilla 1
Wholemeal pasta 105g dry
New potatoes 185g
Baking potato 270g
Wholemeal roll 1
Low-sugar granola 40g
Vegetables
Edamame beans 95g
Spring onion 2
Peanuts 25g
Romaine lettuce 70g
Sweet potato 290g
Tinned tomatoes 460g
Onion 1
Carrot 2
Baby spinach 70g
Cucumber half
Cherry tomatoes 10
Frozen peas 100g
Mushrooms 235g
Sweetcorn 80g
Spinach 135g
Courgette 1
Red pepper 1
Dairy & Eggs
Semi-skimmed milk 235ml
Peanut butter 1.25 tbsp
Cottage cheese 175g
Low-fat Greek yogurt 40g
Extras & Condiments
Weetabix 2 biscuits
Banana 1
Honey 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Beansprouts 115g
Tamari 2.25 tbsp
Lime juice
Dark chocolate 70% 35g
Almonds 25g
Light Caesar dressing 25g
Parmesan 10g
Garlic 3 cloves
Apple 1
Olive oil 1.25 tsp
Garlic powder 1.25 tsp
Mixed herbs 1.25 tsp
Green beans 100g
Olives 12
Dried cranberries 25g
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Low-fat crème fraîche 60g
Thyme 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 20g
Plain kefir 270ml
Frozen mixed berries 135g
Chia seeds 1.25 tbsp
Paprika 1.25 tsp
Hummus 80g
Vegetable stock 675ml
Reduced-fat feta 80g
Your 7-Day Meal Plan
Monday
1800 kcal98g protein
Breakfast386 kcal · 14g protein · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 386 kcal, 14g protein.
Recipe
Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 235ml, Banana 1, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch549 kcal · 47g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 549 kcal, 47g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 170g, Brown rice 95g dry, Edamame beans 95g, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Spring onion 2.
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.
Dinner561 kcal · 30g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 561 kcal, 30g protein.
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 high protein low calorie 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.
