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 Cook-Once Weekly Maintenance 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
7-day meal plan
Monday
2000 kcal - 131g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (417 kcal, 12g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (492 kcal, 39g protein)
Dinner: Lentil and Turkey Sausage Casserole (535 kcal, 43g protein)
Snack: Protein Yogurt with Low-Sugar Granola (310 kcal, 30g protein)
Snack: Almonds and Dried Cranberries (246 kcal, 7g protein)
Tuesday
2000 kcal - 124g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (476 kcal, 13g protein)
Lunch: Lentil and Roasted Vegetable Soup (439 kcal, 20g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (622 kcal, 44g protein)
Snack: Sliced Cooked Chicken Breast (183 kcal, 37g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (280 kcal, 10g protein)
Wednesday
2000 kcal - 111g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (473 kcal, 13g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (618 kcal, 58g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (521 kcal, 22g protein)
Snack: Tzatziki with Vegetable Dippers (170 kcal, 10g protein)
Snack: Carrot Sticks with Hummus (218 kcal, 8g protein)
Thursday
2000 kcal - 133g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (408 kcal, 12g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (513 kcal, 46g protein)
Dinner: Tuna and Sweet Potato Fishcakes with Salad (482 kcal, 38g protein)
Snack: Banana and Peanut Butter on Rice Cakes (293 kcal, 8g protein)
Snack: Protein Yogurt with Low-Sugar Granola (304 kcal, 29g protein)
Friday
2000 kcal - 160g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (488 kcal, 14g protein)
Lunch: Chicken and Orzo Soup (550 kcal, 50g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (550 kcal, 28g protein)
Snack: Turkey Breast Slices with Rye Crackers (225 kcal, 30g protein)
Snack: Sliced Cooked Chicken Breast (187 kcal, 38g protein)
Saturday
2000 kcal - 115g protein
Breakfast: Baked Beans on Wholemeal Toast (429 kcal, 20g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (479 kcal, 25g protein)
Dinner: Lamb Keema with Cauliflower Rice (650 kcal, 54g protein)
Snack: Walnuts and Dried Blueberries (270 kcal, 6g protein)
Snack: Tzatziki with Vegetable Dippers (172 kcal, 10g protein)
Sunday
2000 kcal - 104g protein
Breakfast: Baked Beans on Wholemeal Toast (391 kcal, 18g 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 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.
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 the full 7-day meal plan and includes the weekly shopping list.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
