Aldi Vegetarian Recovery Weekly Muscle Gain Plan — 2,000 kcal

Free printable vegetarian UK muscle gain meal plan for Aldi: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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 Vegetarian Recovery 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 calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 109g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (523 kcal, 26g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (419 kcal, 19g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (512 kcal, 26g protein)
  • Snack: Mini Protein Overnight Oats (267 kcal, 26g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (279 kcal, 12g protein)

Tuesday

2000 kcal - 97g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (549 kcal, 27g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (488 kcal, 29g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 22g protein)
  • Snack: Tzatziki with Vegetable Dippers (171 kcal, 10g protein)
  • Snack: Carrot Sticks with Hummus (219 kcal, 9g protein)

Wednesday

2000 kcal - 122g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (523 kcal, 26g protein)
  • Lunch: Miso Tofu and Edamame Bowl (488 kcal, 33g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (605 kcal, 30g protein)
  • Snack: Cottage Cheese with Cucumber (151 kcal, 21g protein)
  • Snack: Roasted Spiced Chickpeas (233 kcal, 12g protein)

Thursday

2000 kcal - 99g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (520 kcal, 25g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (555 kcal, 25g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (509 kcal, 25g protein)
  • Snack: Peanut Butter with Celery Sticks (208 kcal, 8g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (208 kcal, 16g protein)

Friday

2000 kcal - 101g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (513 kcal, 25g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (467 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (524 kcal, 32g protein)
  • Snack: Hard-Boiled Eggs (177 kcal, 14g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (319 kcal, 9g protein)

Saturday

2000 kcal - 173g protein
  • Breakfast: Egg White Omelette with Peppers (289 kcal, 38g protein)
  • Lunch: Black Bean Burrito Bowl (554 kcal, 25g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (528 kcal, 45g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (365 kcal, 35g protein)
  • Snack: Pea Protein Green Smoothie (264 kcal, 30g protein)

Sunday

2000 kcal - 132g protein
  • Breakfast: Egg White Omelette with Peppers (299 kcal, 39g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (558 kcal, 31g protein)
  • Dinner: Tofu Pad Thai (623 kcal, 34g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (299 kcal, 10g protein)
  • Snack: Rice Cakes with Cottage Cheese (221 kcal, 18g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Green lentils 115g
  • Green lentils tinned 235g
  • Firm tofu 220g
  • Silken tofu 175g
  • Tinned chickpeas 235g
  • Green lentils 115g dry
  • Egg whites 8
  • Black beans tinned 250g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 2 slices
  • Rolled oats 45g
  • Brown rice 100g dry
  • Wholemeal pasta 105g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Rice noodles 105g dry

Vegetables

  • Avocado half
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Mushrooms 235g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 120g
  • Cucumber quarter grated
  • Celery sticks 2
  • Edamame beans 115g
  • Baby spinach 175g
  • Cucumber half
  • Tinned tomatoes 460g
  • Sweet potato 230g
  • Mixed peppers 125g
  • Onion 3/4
  • Sweetcorn 75g
  • Spinach 75g
  • Cherry tomatoes 10
  • Pea protein powder 40g
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Skyr 115g
  • Semi-skimmed milk 115ml
  • Peanut butter 35g
  • Low-fat Greek yogurt 120g
  • Ricotta 115g
  • Cottage cheese 175g
  • Halloumi 115g
  • Tinned coconut milk light 230ml
  • Oat milk 310ml

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Vegetable stock 575ml
  • Cumin 1.25 tsp
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Smoked paprika 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 460g
  • Chilli powder 1.25 tsp
  • Frozen berries 70g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Banana 1
  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 75g
  • Banana 3/4
  • Tahini dressing 25g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g

Your 7-Day Meal Plan

Monday

2000 kcal109g protein
Breakfast523 kcal · 26g protein · 10 min

Avocado and Eggs on Wholemeal Toast

Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 523 kcal, 26g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch419 kcal · 19g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 419 kcal, 19g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 115g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 575ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner512 kcal · 26g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 512 kcal, 26g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 235g, Mushrooms 235g, Onion 1, Carrot 2, Sweet potato mash 290g, Vegetable stock 235ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack267 kcal · 26g protein · 5 min

Mini Protein Overnight Oats

Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 267 kcal, 26g protein.

Recipe
  1. Add Rolled oats 45g, Skyr 115g, Semi-skimmed milk 115ml, Banana half to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Snack279 kcal · 12g protein · 10 min

No-Bake Peanut Butter Oat Protein Balls

Made with rolled oats, peanut butter, honey. Ready in 10 min — 279 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 60g, Peanut butter 35g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Aldi.

Protein

  • Eggs 2
  • Green lentils 115g
  • Green lentils tinned 235g
  • Firm tofu 220g
  • Silken tofu 175g
  • Tinned chickpeas 235g
  • Green lentils 115g dry
  • Egg whites 8
  • Black beans tinned 250g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 2 slices
  • Rolled oats 45g
  • Brown rice 100g dry
  • Wholemeal pasta 105g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Low-sugar granola 40g
  • Rice noodles 105g dry

Vegetables

  • Avocado half
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Mushrooms 235g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 120g
  • Cucumber quarter grated
  • Celery sticks 2
  • Edamame beans 115g
  • Baby spinach 175g
  • Cucumber half
  • Tinned tomatoes 460g
  • Sweet potato 230g
  • Mixed peppers 125g
  • Onion 3/4
  • Sweetcorn 75g
  • Spinach 75g
  • Cherry tomatoes 10
  • Pea protein powder 40g
  • Avocado 3/4
  • Spring onion 4
  • Peanuts 25g

Dairy & Eggs

  • Skyr 115g
  • Semi-skimmed milk 115ml
  • Peanut butter 35g
  • Low-fat Greek yogurt 120g
  • Ricotta 115g
  • Cottage cheese 175g
  • Halloumi 115g
  • Tinned coconut milk light 230ml
  • Oat milk 310ml

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Vegetable stock 575ml
  • Cumin 1.25 tsp
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Smoked paprika 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 460g
  • Chilli powder 1.25 tsp
  • Frozen berries 70g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Banana 1
  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 75g
  • Banana 3/4
  • Tahini dressing 25g
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Aldi.

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