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 Low Effort 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: All diets
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch509 kcal · 42g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 509 kcal, 42g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 210g, Brown rice 90g dry, Garlic 3 cloves, Lemon juice, Baby spinach 70g, Olive oil 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.
Dinner509 kcal · 25g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 509 kcal, 25g protein.
Recipe
Prepare the ingredients: Green lentils tinned 230g, Mushrooms 230g, Onion 1, Carrot 2, Sweet potato mash 290g, Vegetable stock 230ml.
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.
Snack266 kcal · 8g protein · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 266 kcal, 8g protein.
Recipe
Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack300 kcal · 7g protein · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 300 kcal, 7g protein.
Recipe
Lay out the ingredients: Dark chocolate 70% 35g, Almonds 25g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
Eggs 3
King prawns 210g
Green lentils tinned 230g
Chicken breast 200g
Turkey mince lean 260g
Black beans tinned 220g
Pork tenderloin 220g
Tinned tuna in spring water 160g
Chicken breast 130g cooked
Pork loin 245g
Red lentils 105g
Carbs & Grains
Rye bread 2 slices
Brown rice 90g dry
Wholewheat noodles 100g dry
Low-sugar granola 35g
Wholemeal pasta 90g dry
Rolled oats 100g
Wholemeal pitta 1
Wholemeal roll 1
Rice cakes 2
Vegetables
Black pepper pinch
Baby spinach 35g
Mushrooms 230g
Onion 1
Carrot 2
Sweet potato mash 290g
Broccoli 225g
Avocado 3/4
Cherry tomatoes 10
Sweet potato 330g
Tinned tomatoes 525g
Spinach 130g
Cucumber 3/4
Sweetcorn 65g
Courgette 1 roasted
Red pepper 1 roasted
Parsnip 185g
Cucumber quarter grated
Celery sticks 2
Celery 2 stalks
Dairy & Eggs
Butter 6g
Peanut butter 1 tbsp
Cottage cheese 195g
Low-fat Greek yogurt 165g
Oat milk 245ml
Ricotta 105g
Extras & Condiments
Turmeric 0.5 tsp
Garlic 3 cloves
Lemon juice
Olive oil 1.25 tsp
Vegetable stock 230ml
Almonds 30g
Dried cranberries 25g
Dark chocolate 70% 35g
Soy sauce 1 tbsp
Pak choi 170g
Sweet chilli sauce 20g
Lime juice
Pumpkin seeds 35g
Dark chocolate chips 15g
Apple 1
Mixed leaves 105g
Lemon dressing 20g
Paprika 1.25 tsp
Hummus 80g
Salsa 55g
Coriander fresh
Rosemary 1 tsp
Honey 1 tsp
Green pesto 25g
Parmesan 10g
Cheddar reduced-fat 35g
Banana 1
Chia seeds 1.25 tsp
Mixed herbs 1.25 tsp
Garlic clove half
Dill 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.
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 low effort 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 low effort 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.
