Aldi Microwave-Friendly Low Effort Plan — 2,000 kcal
Free 7-day low effort meal plan for Aldi. Targets ~2000 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
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 310 kcal, 7g protein.
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 480 kcal, 38g protein.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber quarter grated, garlic clove half. Ready in 5 min — 140 kcal, 8g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Chicken breast 150g
- Green lentils tinned 200g
- Lean beef strips 200g
- Tinned tuna in spring water 145g
- Eggs 1
- Salmon fillet 180g
- Turkey breast slices 80g
- Firm tofu 200g
- Beef stock 300ml
- King prawns 200g
Carbs & Grains
- Rye bread 2 slices
- Wholemeal tortilla 1
- Brown rice 90g dry
- Rice cakes 2
- Low-sugar granola 30g
- New potatoes 150g
- Baking potato 200g
- Rolled oats 80g
- Oatcakes 4
Vegetables
- Avocado half
- Cherry tomatoes 6
- Romaine lettuce 60g
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Cucumber quarter grated
- Celery sticks 2
- Baby spinach 60g
- Spring onion 3
- Peanuts 20g
- Sweetcorn 60g
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Low-fat Greek yogurt 100g
- Peanut butter 1 tbsp
- Semi-skimmed milk 200ml
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Light Caesar dressing 20g
- Parmesan 10g
- Vegetable stock 200ml
- Garlic clove half
- Dill 1 tsp
- Hummus 60g
- Olive oil 1 tsp
- Frozen stir-fry veg 200g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Banana 1
- Honey 1 tsp
- Olives 10
- Mustard 1 tsp
- Tahini 20g
- Cumin 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Walnuts 25g
- Dried blueberries 20g
- Almonds 20g
- Mixed herbs 1 tsp
- Reduced-fat cheddar 40g
- Sesame oil 1 tsp
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 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.
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.