Aldi Balanced Maintenance Plan — 2,000 kcal
Free 7-day maintenance 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
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 370 kcal, 12g protein.
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 430 kcal, 38g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 170 kcal, 14g protein.
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 190 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Tinned tuna in spring water 145g
- Eggs 1
- Salmon fillet 180g
- Chicken breast 220g
- Turkey mince lean 180g
- Egg 1
Carbs & Grains
- Rolled oats 60g
- New potatoes 150g
- Wholemeal bread 2 slices
- Rice cakes 3
- Soba noodles 90g dry
- Baking potato 200g
- White potatoes 250g
- Oatcakes 3
- Brown rice 80g dry
- Orzo pasta 60g dry
Vegetables
- Cherry tomatoes 8
- Sweet potato 200g
- Baby spinach 60g
- Sweetcorn 60g
- Onion 1
- Pea protein powder 30g
- Spinach 30g
- Courgette 1
- Red pepper 1
- Carrot 150g
- Broccoli 150g
- Celery sticks 4
- Frozen peas 80g
- Spring onion 2
- Cucumber 50g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat natural yogurt 80g
- Cottage cheese 100g
- Oat milk 250ml
- Light cream cheese 20g
- Almond butter 1 tbsp
- Peanut butter 1 tbsp
- Butter 5g
- Coconut milk light 200ml
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Green beans 80g
- Olives 10
- Reduced-sugar baked beans 200g
- Rye crackers 4
- Lemon juice 1 tsp
- Tahini 20g
- Cumin 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Mixed nuts 30g
- Raisins 20g
- Smoked paprika 1 tsp
- Olive oil 1 tsp
- Reduced-fat cheddar 30g
- Parsley fresh
- Banana half
- Vegetable stock 500ml
- Garlic 3 cloves
- Curry paste 30g
- Honey 1 tbsp
- Chia seeds 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 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, 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.