Aldi Quick Shop Weekly Muscle Gain Plan — 2,500 kcal

Free printable UK muscle gain meal plan for Aldi: 7 days at ~2,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~2500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 Quick Shop Weekly Muscle Gain Plan — 2,500 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: ~2500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2500 kcal - 191g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (460 kcal, 35g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (757 kcal, 62g protein)
  • Dinner: Baked Cod and Chickpea Stew (662 kcal, 62g protein)
  • Snack: Dark Chocolate and Almonds (351 kcal, 8g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (270 kcal, 24g protein)

Tuesday

2500 kcal - 204g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (535 kcal, 41g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (597 kcal, 44g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (786 kcal, 79g protein)
  • Snack: Apple and Peanut Butter (346 kcal, 9g protein)
  • Snack: Skyr High-Protein Yogurt (236 kcal, 31g protein)

Wednesday

2500 kcal - 171g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (567 kcal, 43g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (667 kcal, 30g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (700 kcal, 60g protein)
  • Snack: Cottage Cheese with Cucumber (216 kcal, 30g protein)
  • Snack: Apple with Walnuts (350 kcal, 8g protein)

Thursday

2500 kcal - 144g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (483 kcal, 37g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (682 kcal, 60g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (639 kcal, 28g protein)
  • Snack: Almonds and Dried Cranberries (327 kcal, 10g protein)
  • Snack: Dark Chocolate and Almonds (369 kcal, 9g protein)

Friday

2500 kcal - 163g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (521 kcal, 40g protein)
  • Lunch: Cannellini Bean and Tomato Soup (491 kcal, 25g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (798 kcal, 77g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (353 kcal, 12g protein)
  • Snack: Apple and Peanut Butter (337 kcal, 9g protein)

Saturday

2500 kcal - 190g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (690 kcal, 34g protein)
  • Lunch: Tiger Prawn and Mango Salad (522 kcal, 43g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (813 kcal, 74g protein)
  • Snack: Carrot Sticks with Hummus (276 kcal, 11g protein)
  • Snack: Cottage Cheese with Cucumber (199 kcal, 28g protein)

Sunday

2500 kcal - 164g protein
  • Breakfast: Avocado and Eggs on Wholemeal Toast (577 kcal, 28g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (666 kcal, 58g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (590 kcal, 33g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (372 kcal, 36g protein)
  • Snack: Almonds and Dried Cranberries (295 kcal, 9g protein)

Weekly shopping list

Protein

  • Chicken breast 215g
  • Cod fillet 270g
  • Tinned chickpeas 270g
  • Smoked salmon 80g
  • Tuna steak 310g
  • Red lentils 165g
  • Eggs 5
  • Chicken thighs 340g
  • Green lentils 155g
  • King prawns 230g
  • Firm tofu 260g

Carbs & Grains

  • Wholemeal pasta 110g dry
  • Wholemeal pitta 2
  • Brown rice 140g dry
  • Wholemeal roll 2
  • Wholemeal bread 3 slices
  • Low-sugar granola 40g

Vegetables

  • Cherry tomatoes 11
  • Tinned tomatoes 550g
  • Onion 1
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Asparagus 235g
  • Carrot 2
  • Celery 3 stalks
  • Spinach 100g
  • Cucumber 3/4
  • Sweet potato 280g
  • Avocado 3/4
  • Red onion half
  • Mixed peppers 310g
  • Broccoli 260g
  • Spring onion 3

Dairy & Eggs

  • Skyr 270g
  • Light cream cheese 40g
  • Cottage cheese 310g
  • Peanut butter 1.5 tbsp
  • Low-fat Greek yogurt 45g

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Green pesto 35g
  • Parmesan 15g
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Rye crackers 4
  • Mixed herbs 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Lemon juice
  • Olive oil 1.5 tsp
  • Apple 2
  • Vegetable stock 825ml
  • Reduced-fat feta 100g
  • Lemon 1
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Dried cranberries 30g
  • Cannellini beans tinned 310g
  • Basil
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Chilli flakes pinch
  • Mango 3/4
  • Mixed leaves 125g
  • Lime juice
  • Coriander fresh
  • Fajita spice 3 tsp
  • Hummus 90g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

2500 kcal191g protein
Breakfast460 kcal · 35g protein · 3 min

Skyr with Walnuts, Honey and Banana

Made with skyr, walnuts, banana. Ready in 3 min — 460 kcal, 35g protein.

Recipe
  1. Lay out the ingredients: Skyr 270g, Walnuts 25g, Banana 1, Honey 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.
Lunch757 kcal · 62g protein · 20 min

Chicken and Wholemeal Pasta with Pesto

Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 757 kcal, 62g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Chicken breast 215g, Wholemeal pasta 110g dry, Green pesto 35g, Cherry tomatoes 11, Parmesan 15g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner662 kcal · 62g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 662 kcal, 62g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 270g, Tinned chickpeas 270g, Tinned tomatoes 550g, Onion 1, Garlic 4 cloves, Paprika 1.25 tsp, Parsley fresh.
  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.
Snack351 kcal · 8g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 351 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 40g, Almonds 25g.
  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.
Snack270 kcal · 24g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 270 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 80g, Light cream cheese 40g, Rye crackers 4.
  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

  • Chicken breast 215g
  • Cod fillet 270g
  • Tinned chickpeas 270g
  • Smoked salmon 80g
  • Tuna steak 310g
  • Red lentils 165g
  • Eggs 5
  • Chicken thighs 340g
  • Green lentils 155g
  • King prawns 230g
  • Firm tofu 260g

Carbs & Grains

  • Wholemeal pasta 110g dry
  • Wholemeal pitta 2
  • Brown rice 140g dry
  • Wholemeal roll 2
  • Wholemeal bread 3 slices
  • Low-sugar granola 40g

Vegetables

  • Cherry tomatoes 11
  • Tinned tomatoes 550g
  • Onion 1
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Asparagus 235g
  • Carrot 2
  • Celery 3 stalks
  • Spinach 100g
  • Cucumber 3/4
  • Sweet potato 280g
  • Avocado 3/4
  • Red onion half
  • Mixed peppers 310g
  • Broccoli 260g
  • Spring onion 3

Dairy & Eggs

  • Skyr 270g
  • Light cream cheese 40g
  • Cottage cheese 310g
  • Peanut butter 1.5 tbsp
  • Low-fat Greek yogurt 45g

Extras & Condiments

  • Walnuts 25g
  • Banana 1
  • Honey 1.25 tsp
  • Green pesto 35g
  • Parmesan 15g
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Rye crackers 4
  • Mixed herbs 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Lemon juice
  • Olive oil 1.5 tsp
  • Apple 2
  • Vegetable stock 825ml
  • Reduced-fat feta 100g
  • Lemon 1
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Dried cranberries 30g
  • Cannellini beans tinned 310g
  • Basil
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Chilli flakes pinch
  • Mango 3/4
  • Mixed leaves 125g
  • Lime juice
  • Coriander fresh
  • Fajita spice 3 tsp
  • Hummus 90g
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp

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)

🥦 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.

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