Search Intent
A Aldi muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Aldi Quick Shop Weekly Muscle Gain Plan — 2,000 kcal
Free printable UK muscle gain meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
Save this plan
Email this plan to yourself
Get the 7-day menu, shopping list and printable plan link in your inbox.
Current selection: Aldi Quick Shop Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person131g protein · 200g carbs per person
Breakfast388 kcal · 25g protein · 37g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 388 kcal, 25g protein, 37g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Baby spinach 45g, Mushrooms 90g, Wholemeal bread 2 slices, Olive oil 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch578 kcal · 49g protein · 71g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 578 kcal, 49g protein, 71g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 165g, Broccoli 185g, Brown rice 75g dry, Garlic 2 cloves, Soy sauce 1 tbsp, Olive oil 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner540 kcal · 38g protein · 41g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 540 kcal, 38g protein, 41g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Mackerel fillet 165g, New potatoes 230g, Spring onion 3, Lemon juice, Mustard dressing 20g, Watercress 35g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Snack150 kcal · 12g protein · 13g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 150 kcal, 12g protein, 13g carbs.
Recipe
- Lay out the ingredients: Lean beef jerky 35g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack344 kcal · 7g protein · 38g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 344 kcal, 7g protein, 38g carbs.
Recipe
- Lay out the ingredients: Oat biscuits 4, Peanut butter 1 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Eggs 10
- Chicken breast 330g
- Mackerel fillet 165g
- Lean beef jerky 80g
- Silken tofu 140g
- Turkey mince lean 400g
- King prawns 500g
- Tinned sardines in spring water 220g
- Firm tofu 190g
- Chicken tikka 185g
- Cod fillet 250g
- Tinned chickpeas 250g
- Tinned tuna 195g
- Egg 1
- Chicken breast 160g cooked
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 270g dry
- New potatoes 230g
- Oat biscuits 4
- Wholemeal pasta 85g dry
- Brown rice 85g cooked
- Soba noodles 75g dry
- Rice noodles 75g dry
- Wholemeal tortilla 1
Vegetables
- Baby spinach 240g
- Mushrooms 725g
- Broccoli 185g
- Spring onion 9
- Watercress 35g
- Peanut butter 3.5 tbsp
- Edamame beans 190g
- Sweet potato 235g
- Tinned tomatoes 1075g
- Onion 4
- Spinach 95g
- Cherry tomatoes 19
- Mixed peppers 4
- Cucumber 1/2 grated
- Carrot 2
- Celery sticks 9
- Romaine lettuce leaves 4
- Mixed leaves 280g
- Red onion 1/4
- Frozen peas 115g
- Cucumber 1/2
- Red pepper 1
- Peanuts 20g
- Lettuce 50g
- Cucumber 60g
- Avocado 3/4
- Sweet potato 270g mashed
Dairy & Eggs
- Parmesan 35g
- Low-fat Greek yogurt 230g
- Semi-skimmed milk 525ml
- Mint yogurt sauce 35g
Fruit
- Mango 1/2
- Banana 1
Herbs & Spices
- Garlic 13 cloves
- Paprika 2.25 tsp
- Garlic clove 1
- Dill 2.25 tsp
- Chilli flakes pinch
- Coriander fresh
- Ginger 1 tsp
- Parsley fresh
Condiments & Oils
- Olive oil 6.25 tsp
- Soy sauce 3 tbsp
- Mustard dressing 20g
- Miso paste 1 tbsp
- Green pesto 25g
- Light mayo 15g
- Vegetable stock 675ml
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Honey 2.5 tsp
- Lemon dressing 40g
Extras
- Lemon juice x2
- Sesame seeds 1 tsp
- Almonds 90g
- Dried cranberries 40g
- Dark chocolate 70% 30g
- Lime juice x2
- Rye crackers 10
- Beansprouts 95g
- Bran Flakes 115g
- Frozen mixed berries 205g
SupermarketAldi
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Aldi Quick Shop Weekly Muscle Gain 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
2000 kcal - 131g protein, 200g carbs, 72g fat, 20g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (388 kcal, 25g protein, 37g carbs, 16g fat, 6g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (578 kcal, 49g protein, 71g carbs, 10g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (540 kcal, 38g protein, 41g carbs, 25g fat, 4g fibre per person)
- Snack: Lean Beef Jerky (150 kcal, 12g protein, 13g carbs, 4g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (344 kcal, 7g protein, 38g carbs, 17g fat, 3g fibre per person)
Tuesday
2000 kcal - 115g protein, 223g carbs, 73g fat, 39g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (394 kcal, 25g protein, 37g carbs, 17g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (522 kcal, 27g protein, 73g carbs, 13g fat, 8g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (615 kcal, 51g protein, 86g carbs, 10g fat, 16g fibre per person)
- Snack: Almonds and Dried Cranberries (195 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (274 kcal, 7g protein, 10g carbs, 21g fat, 5g fibre per person)
Wednesday
2000 kcal - 171g protein, 195g carbs, 57g fat, 40g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (439 kcal, 28g protein, 42g carbs, 19g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (657 kcal, 54g protein, 60g carbs, 19g fat, 9g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (631 kcal, 54g protein, 74g carbs, 11g fat, 18g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (134 kcal, 12g protein, 17g carbs, 3g fat, 5g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (139 kcal, 23g protein, 2g carbs, 5g fat, 1g fibre per person)
Thursday
2000 kcal - 138g protein, 250g carbs, 47g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (481 kcal, 31g protein, 46g carbs, 20g fat, 8g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (231 kcal, 33g protein, 23g carbs, 2g fat, 3g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (767 kcal, 34g protein, 131g carbs, 10g fat, 11g fibre per person)
- Snack: Sardines on Rye Crackers (334 kcal, 25g protein, 34g carbs, 10g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (187 kcal, 15g protein, 16g carbs, 5g fat, 1g fibre per person)
Friday
2000 kcal - 107g protein, 233g carbs, 76g fat, 34g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (401 kcal, 26g protein, 38g carbs, 17g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (472 kcal, 25g protein, 74g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (718 kcal, 46g protein, 77g carbs, 27g fat, 8g fibre per person)
- Snack: Banana and Almonds (210 kcal, 5g protein, 27g carbs, 9g fat, 5g fibre per person)
- Snack: Almonds and Dried Cranberries (199 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Saturday
2000 kcal - 167g protein, 232g carbs, 56g fat, 46g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (366 kcal, 15g protein, 70g carbs, 6g fat, 10g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (533 kcal, 55g protein, 46g carbs, 16g fat, 4g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (693 kcal, 72g protein, 86g carbs, 10g fat, 22g fibre per person)
- Snack: Peanut Butter with Celery Sticks (247 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (161 kcal, 15g protein, 20g carbs, 4g fat, 6g fibre per person)
Sunday
2000 kcal - 204g protein, 191g carbs, 52g fat, 36g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (394 kcal, 16g protein, 75g carbs, 7g fat, 11g fibre per person)
- Lunch: King Prawn and Avocado Salad (338 kcal, 42g protein, 12g carbs, 16g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (609 kcal, 67g protein, 64g carbs, 12g fat, 8g fibre per person)
- Snack: Sliced Cooked Chicken Breast (265 kcal, 50g protein, 0g carbs, 5g fat, 0g fibre per person)
- Snack: Sardines on Rye Crackers (394 kcal, 29g protein, 40g carbs, 12g fat, 8g fibre per person)
Weekly shopping list
Protein
- Eggs 10
- Chicken breast 330g
- Mackerel fillet 165g
- Lean beef jerky 80g
- Silken tofu 140g
- Turkey mince lean 400g
- King prawns 500g
- Tinned sardines in spring water 220g
- Firm tofu 190g
- Chicken tikka 185g
- Cod fillet 250g
- Tinned chickpeas 250g
- Tinned tuna 195g
- Egg 1
- Chicken breast 160g cooked
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 270g dry
- New potatoes 230g
- Oat biscuits 4
- Wholemeal pasta 85g dry
- Brown rice 85g cooked
- Soba noodles 75g dry
- Rice noodles 75g dry
- Wholemeal tortilla 1
Vegetables
- Baby spinach 240g
- Mushrooms 725g
- Broccoli 185g
- Spring onion 9
- Watercress 35g
- Peanut butter 3.5 tbsp
- Edamame beans 190g
- Sweet potato 235g
- Tinned tomatoes 1075g
- Onion 4
- Spinach 95g
- Cherry tomatoes 19
- Mixed peppers 4
- Cucumber 1/2 grated
- Carrot 2
- Celery sticks 9
- Romaine lettuce leaves 4
- Mixed leaves 280g
- Red onion 1/4
- Frozen peas 115g
- Cucumber 1/2
- Red pepper 1
- Peanuts 20g
- Lettuce 50g
- Cucumber 60g
- Avocado 3/4
- Sweet potato 270g mashed
Dairy & Eggs
- Parmesan 35g
- Low-fat Greek yogurt 230g
- Semi-skimmed milk 525ml
- Mint yogurt sauce 35g
Fruit
- Mango 1/2
- Banana 1
Herbs & Spices
- Garlic 13 cloves
- Paprika 2.25 tsp
- Garlic clove 1
- Dill 2.25 tsp
- Chilli flakes pinch
- Coriander fresh
- Ginger 1 tsp
- Parsley fresh
Condiments & Oils
- Olive oil 6.25 tsp
- Soy sauce 3 tbsp
- Mustard dressing 20g
- Miso paste 1 tbsp
- Green pesto 25g
- Light mayo 15g
- Vegetable stock 675ml
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Honey 2.5 tsp
- Lemon dressing 40g
Extras
- Lemon juice x2
- Sesame seeds 1 tsp
- Almonds 90g
- Dried cranberries 40g
- Dark chocolate 70% 30g
- Lime juice x2
- Rye crackers 10
- Beansprouts 95g
- Bran Flakes 115g
- Frozen mixed berries 205g
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 muscle gain 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 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 the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.