What this plan is for
An Aldi maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Maintenance Meal Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 141g of protein, built around Aldi's Everyday Essentials for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAldi
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,005 kcal141g protein223g carbs63g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1990 kcal per person137g protein · 207g carbs per person
Breakfast435 kcal · 41g protein · 39g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 435 kcal, 41g protein, 39g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 80ml oat milk
- 80g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch477 kcal · 42g protein · 56g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 477 kcal, 42g protein, 56g carbs.
Recipe
Ingredients
- ¾ of a standard tin of tuna, drained
- 60g brown rice (dry weight)
- 60g edamame beans
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain tuna.
- Slice or chop spring onions.
- Arrange tuna, brown rice (dry weight) and edamame beans in a bowl and finish with soy sauce and sesame oil.
Dinner729 kcal · 46g protein · 80g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 729 kcal, 46g protein, 80g carbs.
Recipe
Ingredients
- 150g chicken breast
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 2 garlic cloves
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with onion and garlic for 5-7 minutes.
- Stir in light coconut milk and curry paste, then simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack163 kcal · 3g protein · 17g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 163 kcal, 3g protein, 17g carbs.
Recipe
Ingredients
- 1 apple
- 15g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Snack186 kcal · 5g protein · 15g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 186 kcal, 5g protein, 15g carbs.
Recipe
Ingredients
- 25g mixed nuts
- 15g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Aldi. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
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Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Aldi Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for repeatable low-cost staples such as oats, rice, eggs, tins, frozen vegetables, chicken and Greek-style yogurt.
- Batch-cook plans suit Aldi well because fewer niche products means fewer swaps when ranges change.
- Use the same protein across lunches or dinners if a pack size is larger than one meal needs.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Aldi | Aldi pages lean on own-brand staples, simple proteins, frozen veg and budget-friendly repeats. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Maintenance Meal Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1990 kcal - 137g protein, 207g carbs, 71g fat, 23g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (435 kcal, 41g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (477 kcal, 42g protein, 56g carbs, 9g fat, 5g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (729 kcal, 46g protein, 80g carbs, 25g fat, 6g fibre per person)
- Snack: Apple with Walnuts (163 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (186 kcal, 5g protein, 15g carbs, 13g fat, 2g fibre per person)
Tuesday
2001 kcal - 164g protein, 217g carbs, 53g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (476 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (514 kcal, 45g protein, 60g carbs, 10g fat, 5g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (615 kcal, 48g protein, 73g carbs, 12g fat, 6g fibre per person)
- Snack: Roasted Spiced Chickpeas (245 kcal, 13g protein, 31g carbs, 9g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (151 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
Wednesday
2004 kcal - 121g protein, 229g carbs, 72g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (431 kcal, 40g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (472 kcal, 21g protein, 87g carbs, 6g fat, 14g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (476 kcal, 38g protein, 52g carbs, 16g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (287 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (338 kcal, 16g protein, 19g carbs, 22g fat, 3g fibre per person)
Thursday
1999 kcal - 156g protein, 260g carbs, 42g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (557 kcal, 52g protein, 49g carbs, 17g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (602 kcal, 27g protein, 111g carbs, 8g fat, 18g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (443 kcal, 44g protein, 56g carbs, 7g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (142 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (255 kcal, 18g protein, 30g carbs, 7g fat, 3g fibre per person)
Friday
2000 kcal - 159g protein, 193g carbs, 63g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (536 kcal, 49g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (514 kcal, 49g protein, 61g carbs, 7g fat, 10g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (224 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (124 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Saturday
2001 kcal - 117g protein, 201g carbs, 80g fat, 26g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (483 kcal, 26g protein, 59g carbs, 15g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (549 kcal, 37g protein, 53g carbs, 18g fat, 11g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (501 kcal, 35g protein, 39g carbs, 23g fat, 3g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (291 kcal, 14g protein, 29g carbs, 15g fat, 4g fibre per person)
Sunday
2043 kcal - 132g protein, 256g carbs, 58g fat, 49g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (487 kcal, 26g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (453 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (239 kcal, 23g protein, 25g carbs, 5g fat, 7g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 13
- Tinned tuna in spring water 240g
- Chicken breast 330g
- Lean beef strips 170g
- Tinned chickpeas 525g
- Pork tenderloin 160g
- Smoked mackerel fillet 65g
- Cod fillet 200g
- Green lentils 180g
- Mackerel fillet 160g
- Quorn mince 180g
- Turkey breast slices 70g
Carbs & Grains
- Wholemeal flour 220g
- Brown rice 420g
- Oat 3 biscuits
- New potatoes 470g
- Low-sugar granola 30g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Sourdough bread 4 slices
- Wholemeal pasta 80g
Vegetables
- Edamame beans 260g
- Spring onion 6
- Tinned tomatoes 3 x 400g tins (859g required)
- Onion 3
- Baby spinach 180g
- Sweet potato 160g
- Green beans 150g
- Cucumber 1 (200g required)
- Carrot 3
- Celery 2 stalks
- Celery 2 sticks
- Mushrooms 260g
- Watercress 35g
- Courgette 1
- Red pepper 1
- Cherry tomatoes 1 x 300g pack (119g required)
Dairy & Eggs
- Oat milk 1 x 1L carton (432ml required)
- Low-fat Greek yogurt 825g
- Coconut milk light 1 x 400ml tin (156ml required)
- Light cream cheese 45g
- Halloumi 150g
- Cottage cheese 180g
Fruit
- berries 260g
- Apple 2
- Raisins 16g
- mixed berries 80g
- Pomegranate seeds 55g
- Banana 1
Herbs & Spices
- Garlic 11 cloves
- Ginger 1 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Curry powder 1.25 tbsp
- Rosemary 1 tsp
- Parsley, optional to taste x3
- Dill 1 tsp
- Mixed herbs 2 tsp
Condiments & Oils
- Soy sauce 3.5 tbsp
- Sesame oil 1.75 tsp
- Curry paste 23g
- Olive oil 2 tbsp
- Peanut butter 13g
- Honey 1 tsp
- Lemon dressing 30g
- Chicken stock 675ml
- Mustard dressing 17g
Extras
- Walnuts 16g
- Mixed nuts 23g
- stir-fry veg 170g
- Sea salt, optional to taste
- Lemon juice 1 tsp
- Oatcakes 6
- Lemon 1
- Pumpkin seeds 30g
- Dark chocolate chips 14g
- Lemon juice, optional to taste
- Almonds 35g
- Reduced-fat cheddar 35g
- Dark chocolate 70% 30g
Shopping This Plan At Aldi
A limited-range discounter: fewer lines per category, but consistently among the cheapest UK baskets.
Value rangeEveryday Essentials
What Aldi is good for here
- Large fresh meat and mince packs that portion well for batch cooking.
- Cheap frozen vegetables and fruit, which keep weekly costs stable.
- Own-brand dairy — Greek-style yogurt, cottage cheese, skyr — at discounter prices.
Worth knowing before you shop
- Ranges rotate and stock varies by store, so plan a fallback for any single named product.
- Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 maintenance 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 and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 141g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 2,000 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
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