Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 128g of protein, built around Aldi's Everyday Essentials for an estimated £65–95/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person124g protein · 209g carbs per person
Breakfast657 kcal · 20g protein · 101g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana.
Recipe
Ingredients
90g rolled oats
300ml oat milk
1 banana
1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats and oat milk in a small saucepan and stir to combine.
Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
Spoon into a bowl and top with banana and peanut butter.
Lunch379 kcal · 36g protein · 49g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil.
Recipe
Ingredients
175g cod fillet
1 medium sweet potato
1 tsp olive oil
1 tsp paprika
1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan).
Cut the sweet potato into wedges, toss with the olive oil and paprika, and roast for 30-35 minutes, turning halfway.
Add the cod fillet to the tray for the final 12-15 minutes, until it flakes easily.
Serve with the lemon cut into wedges for squeezing over.
Dinner604 kcal · 40g protein · 39g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach.
Recipe
Ingredients
3 eggs
60g reduced-fat feta
2 generous handfuls spinach (about 60g)
8 cherry tomatoes
1 tsp olive oil
1 tsp mixed herbs
1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop spinach and cherry tomatoes, then cook them in olive oil in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with mixed herbs and season lightly, then pour into the pan and cook over medium heat until just set, scattering reduced-fat feta over the top, folding it over to serve.
Season to taste and serve with wholemeal roll.
Snack128 kcal · 22g protein · 2g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
125g king prawns
1 tbsp light mayo
lemon juice, to taste
4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
Spoon the filling into the lettuce leaves and serve immediately.
Snack231 kcal · 6g protein · 18g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
30g mixed nuts
20g 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.
Estimated cost: £65–95/week for 1 person from Aldi. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 muscle gain plan cost per week?
This plan is designed for Aldi and is estimated at £65–95 per week for one person at typical UK prices, 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 128g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain plans share the same 2,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this muscle gain 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.
