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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 Training Day 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.
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Current selection: Aldi Training Day Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person145g protein · 196g carbs per person
Breakfast410 kcal · 27g protein · 42g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 410 kcal, 27g protein, 42g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Wholemeal bagel 1, Light cream cheese 40g, Smoked salmon 75g, Cucumber 4 slices, Lemon juice 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch341 kcal · 28g protein · 32g carbs · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado, wholemeal tortilla. Ready in 5 min — 341 kcal, 28g protein, 32g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Turkey breast slices 95g, Avocado 1/2, Wholemeal tortilla 1, Baby spinach 30g, Mustard 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner795 kcal · 57g protein · 80g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 795 kcal, 57g protein, 80g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Lean sirloin steak 210g, Brown rice 85g dry, Courgette 1, Red pepper 1, Olive oil 1 tbsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack232 kcal · 10g protein · 13g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 232 kcal, 10g protein, 13g carbs.
Recipe
- Lay out the ingredients: Pumpkin seeds 30g, Dark chocolate chips 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack222 kcal · 23g protein · 29g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 222 kcal, 23g protein, 29g carbs.
Recipe
- Lay out the ingredients: Tinned tuna in spring water 75g, Rye crackers 4, Lemon juice 1 tsp.
- 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
- Smoked salmon 460g
- Turkey breast slices 95g
- Tinned tuna in spring water 225g
- Red lentils 190g
- Turkey mince lean 410g
- Eggs 13
- Tinned mackerel in brine 115g
- Chicken thighs 200g
- Green lentils 90g
Carbs & Grains
- Wholemeal tortilla 1
- Brown rice 245g dry
- Baking potato 210g
- Wholemeal pasta 95g dry
- Low-sugar granola 30g
- Wholemeal roll 1
- Rice cakes 4
- Wholemeal pitta 2
- Brown rice 90g cooked
- Wholemeal bread 4 slices
Vegetables
- Cucumber 20 slices
- Avocado 1/2
- Baby spinach 185g
- Courgette 2
- Red pepper 2
- Sweetcorn 65g
- Cucumber 1/2 grated
- Carrot 3
- Celery sticks 4
- Onion 5
- Celery 2 stalks
- Sweet potato 235g
- Tinned tomatoes 1325g
- Spinach 220g
- Peanut butter 3 tbsp
- Courgette 2 roasted
- Red pepper 2 roasted
- Mixed peppers 4
- Cucumber 1/2
- Red onion 1/2
- Mixed leaves 55g
- Frozen mixed veg 185g
- Spring onion 2
- Cherry tomatoes 7
Dairy & Eggs
- Light cream cheese 225g
- Low-fat Greek yogurt 525g
- Ricotta 105g
- Parmesan 15g
- Skyr 140g
- Butter 10g
- Semi-skimmed milk 60ml
- Halloumi 90g
- Cottage cheese 185g
Fruit
- Banana 2
- Apple 1
Herbs & Spices
- Garlic 13 cloves
- Garlic clove 1
- Dill 2 tsp
- Paprika 2.75 tsp
- Cinnamon 1 tsp
- Cumin 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Mustard 1 tsp
- Olive oil 3 tbsp
- Honey 2 tsp
- Vegetable stock 470ml
- Hummus 90g
- Lemon dressing 15g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Extras
- Wholemeal bagel 5
- Lemon juice 6 tsp
- Lean sirloin steak 210g
- Pumpkin seeds 65g
- Dark chocolate chips 30g
- Rye crackers 7
- Lean lamb shoulder 185g
- Balsamic glaze 1 tsp
- Frozen berries 55g
SupermarketAldi
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Aldi Training Day 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 - 145g protein, 196g carbs, 73g fat, 25g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (410 kcal, 27g protein, 42g carbs, 13g fat, 4g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (341 kcal, 28g protein, 32g carbs, 14g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (795 kcal, 57g protein, 80g carbs, 28g fat, 6g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (232 kcal, 10g protein, 13g carbs, 17g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (222 kcal, 23g protein, 29g carbs, 1g fat, 6g fibre per person)
Tuesday
2000 kcal - 143g protein, 218g carbs, 60g fat, 28g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (444 kcal, 29g protein, 46g carbs, 14g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (434 kcal, 48g protein, 54g carbs, 3g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (719 kcal, 33g protein, 70g carbs, 33g fat, 11g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (135 kcal, 13g protein, 17g carbs, 3g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (268 kcal, 20g protein, 31g carbs, 7g fat, 3g fibre per person)
Wednesday
2000 kcal - 120g protein, 291g carbs, 41g fat, 48g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (396 kcal, 26g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (576 kcal, 32g protein, 100g carbs, 4g fat, 18g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (617 kcal, 51g protein, 86g carbs, 10g fat, 16g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 7g protein, 42g carbs, 8g fat, 5g fibre per person)
- Snack: Apple and Peanut Butter (160 kcal, 4g protein, 22g carbs, 7g fat, 5g fibre per person)
Thursday
2000 kcal - 134g protein, 211g carbs, 69g fat, 39g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (466 kcal, 31g protein, 48g carbs, 14g fat, 4g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (423 kcal, 19g protein, 70g carbs, 11g fat, 13g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (666 kcal, 57g protein, 78g carbs, 12g fat, 19g fibre per person)
- Snack: Hard-Boiled Eggs (182 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (263 kcal, 11g protein, 14g carbs, 20g fat, 3g fibre per person)
Friday
2000 kcal - 150g protein, 214g carbs, 56g fat, 32g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (394 kcal, 26g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (547 kcal, 30g protein, 68g carbs, 16g fat, 4g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (851 kcal, 67g protein, 84g carbs, 25g fat, 19g fibre per person)
- Snack: Skyr High-Protein Yogurt (88 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (120 kcal, 11g protein, 15g carbs, 3g fat, 5g fibre per person)
Saturday
2000 kcal - 106g protein, 191g carbs, 88g fat, 24g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (447 kcal, 29g protein, 33g carbs, 21g fat, 5g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (492 kcal, 24g protein, 18g carbs, 35g fat, 5g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (667 kcal, 33g protein, 81g carbs, 21g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (145 kcal, 14g protein, 17g carbs, 3g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (249 kcal, 6g protein, 42g carbs, 8g fat, 5g fibre per person)
Sunday
2000 kcal - 164g protein, 203g carbs, 60g fat, 41g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (443 kcal, 28g protein, 33g carbs, 21g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (443 kcal, 33g protein, 61g carbs, 10g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (724 kcal, 73g protein, 86g carbs, 11g fat, 22g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (238 kcal, 16g protein, 22g carbs, 8g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (152 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 460g
- Turkey breast slices 95g
- Tinned tuna in spring water 225g
- Red lentils 190g
- Turkey mince lean 410g
- Eggs 13
- Tinned mackerel in brine 115g
- Chicken thighs 200g
- Green lentils 90g
Carbs & Grains
- Wholemeal tortilla 1
- Brown rice 245g dry
- Baking potato 210g
- Wholemeal pasta 95g dry
- Low-sugar granola 30g
- Wholemeal roll 1
- Rice cakes 4
- Wholemeal pitta 2
- Brown rice 90g cooked
- Wholemeal bread 4 slices
Vegetables
- Cucumber 20 slices
- Avocado 1/2
- Baby spinach 185g
- Courgette 2
- Red pepper 2
- Sweetcorn 65g
- Cucumber 1/2 grated
- Carrot 3
- Celery sticks 4
- Onion 5
- Celery 2 stalks
- Sweet potato 235g
- Tinned tomatoes 1325g
- Spinach 220g
- Peanut butter 3 tbsp
- Courgette 2 roasted
- Red pepper 2 roasted
- Mixed peppers 4
- Cucumber 1/2
- Red onion 1/2
- Mixed leaves 55g
- Frozen mixed veg 185g
- Spring onion 2
- Cherry tomatoes 7
Dairy & Eggs
- Light cream cheese 225g
- Low-fat Greek yogurt 525g
- Ricotta 105g
- Parmesan 15g
- Skyr 140g
- Butter 10g
- Semi-skimmed milk 60ml
- Halloumi 90g
- Cottage cheese 185g
Fruit
- Banana 2
- Apple 1
Herbs & Spices
- Garlic 13 cloves
- Garlic clove 1
- Dill 2 tsp
- Paprika 2.75 tsp
- Cinnamon 1 tsp
- Cumin 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Mustard 1 tsp
- Olive oil 3 tbsp
- Honey 2 tsp
- Vegetable stock 470ml
- Hummus 90g
- Lemon dressing 15g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Extras
- Wholemeal bagel 5
- Lemon juice 6 tsp
- Lean sirloin steak 210g
- Pumpkin seeds 65g
- Dark chocolate chips 30g
- Rye crackers 7
- Lean lamb shoulder 185g
- Balsamic glaze 1 tsp
- Frozen berries 55g
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.
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