Aldi Vegetarian Recovery Weekly Muscle Gain Plan — 2,500 kcal

Free printable vegetarian 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 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~2500 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 — 2,500 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: Vegetarian

7-day meal plan

Monday

2500 kcal - 104g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (564 kcal, 20g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (625 kcal, 27g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (656 kcal, 27g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (274 kcal, 21g protein)
  • Snack: Banana and Almonds (381 kcal, 9g protein)

Tuesday

2500 kcal - 95g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (529 kcal, 19g protein)
  • Lunch: Black Bean Burrito Bowl (628 kcal, 29g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (643 kcal, 29g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (400 kcal, 11g protein)
  • Snack: Apple with Walnuts (300 kcal, 7g protein)

Wednesday

2500 kcal - 132g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (578 kcal, 20g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (672 kcal, 38g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (672 kcal, 28g protein)
  • Snack: Pea Protein Green Smoothie (328 kcal, 38g protein)
  • Snack: Almond Butter with Celery Sticks (250 kcal, 8g protein)

Thursday

2500 kcal - 184g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (608 kcal, 21g protein)
  • Lunch: Cannellini Bean and Tomato Soup (526 kcal, 26g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (757 kcal, 56g protein)
  • Snack: Rice Cakes with Cottage Cheese (280 kcal, 23g protein)
  • Snack: Chocolate Protein Shake (329 kcal, 58g protein)

Friday

2500 kcal - 127g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (578 kcal, 20g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (641 kcal, 38g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (594 kcal, 22g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (390 kcal, 22g protein)
  • Snack: Light Mozzarella and Tomato (297 kcal, 25g protein)

Saturday

2500 kcal - 123g protein
  • Breakfast: Banana and Oat Smoothie (513 kcal, 17g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (629 kcal, 46g protein)
  • Dinner: Chickpea and Sweet Potato Stew (696 kcal, 26g protein)
  • Snack: Walnuts and Dried Blueberries (364 kcal, 8g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (298 kcal, 26g protein)

Sunday

2500 kcal - 141g protein
  • Breakfast: Banana and Oat Smoothie (534 kcal, 17g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (655 kcal, 24g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (793 kcal, 45g protein)
  • Snack: Skyr High-Protein Yogurt (259 kcal, 34g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (259 kcal, 21g protein)

Weekly shopping list

Protein

  • Green lentils 150g dry
  • Eggs 5
  • Black beans tinned 290g
  • Red lentils 170g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 625g
  • Quorn mince 330g
  • Firm tofu 280g
  • Beef tomato 2

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 135g dry
  • Rice cakes 3
  • Wholemeal pasta 150g dry
  • Wholewheat noodles 125g dry
  • Wholemeal roll 2
  • Oatcakes 6
  • Wholemeal pitta 2

Vegetables

  • Sweet potato 300g
  • Baby spinach 90g
  • Spring onion 3
  • Sweetcorn 85g
  • Tinned tomatoes 290g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 9
  • Pea protein powder 45g
  • Spinach 45g
  • Celery sticks 6
  • Broccoli 155g
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Frozen edamame beans 260g

Dairy & Eggs

  • Oat milk 300ml
  • Low-fat Greek yogurt 230g
  • Peanut butter 1.5 tbsp
  • Coconut milk light 310ml
  • Almond butter 1.5 tbsp
  • Cottage cheese 165g
  • Semi-skimmed milk 490ml
  • Butternut squash 625g
  • Light mozzarella 155g
  • Skyr 260g

Extras & Condiments

  • Chia seeds 3 tsp
  • Frozen mixed berries 120g
  • Maple syrup 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Banana 2
  • Almonds 30g
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Garlic 4 cloves
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Apple 1
  • Walnuts 30g
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Curry paste 45g
  • Banana 3/4
  • Cannellini beans tinned 330g
  • Vegetable stock 330ml
  • Basil
  • Mixed herbs 1.75 tsp
  • Whey protein powder 50g
  • Reduced-fat cheddar 65g
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Paprika 1.75 tsp
  • Dried blueberries 35g
  • Hummus 140g
  • Teriyaki sauce 70g
  • Sesame seeds 1.75 tsp
  • Sea salt pinch

Your 7-Day Meal Plan

Monday

2500 kcal104g protein
Breakfast564 kcal · 20g protein · 5 min

Chia and Oat Overnight Pot with Berries

Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 564 kcal, 20g protein.

Recipe
  1. Add Rolled oats 90g, Chia seeds 3 tsp, Oat milk 300ml, Frozen mixed berries 120g, Maple syrup 1.5 tsp 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.
Lunch625 kcal · 27g protein · 25 min

Green Lentil and Roasted Sweet Potato Bowl

Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 625 kcal, 27g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 150g dry, Sweet potato 300g, Baby spinach 90g, Tahini 30g, Lemon juice, Cumin 1.5 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner656 kcal · 27g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 656 kcal, 27g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 135g dry, Frozen mixed veg 300g, Soy sauce 3 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack274 kcal · 21g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 274 kcal, 21g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 230g, Frozen berries 90g, Honey 1.5 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack381 kcal · 9g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 381 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Banana 2, Almonds 30g.
  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

  • Green lentils 150g dry
  • Eggs 5
  • Black beans tinned 290g
  • Red lentils 170g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 625g
  • Quorn mince 330g
  • Firm tofu 280g
  • Beef tomato 2

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 135g dry
  • Rice cakes 3
  • Wholemeal pasta 150g dry
  • Wholewheat noodles 125g dry
  • Wholemeal roll 2
  • Oatcakes 6
  • Wholemeal pitta 2

Vegetables

  • Sweet potato 300g
  • Baby spinach 90g
  • Spring onion 3
  • Sweetcorn 85g
  • Tinned tomatoes 290g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 9
  • Pea protein powder 45g
  • Spinach 45g
  • Celery sticks 6
  • Broccoli 155g
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Frozen edamame beans 260g

Dairy & Eggs

  • Oat milk 300ml
  • Low-fat Greek yogurt 230g
  • Peanut butter 1.5 tbsp
  • Coconut milk light 310ml
  • Almond butter 1.5 tbsp
  • Cottage cheese 165g
  • Semi-skimmed milk 490ml
  • Butternut squash 625g
  • Light mozzarella 155g
  • Skyr 260g

Extras & Condiments

  • Chia seeds 3 tsp
  • Frozen mixed berries 120g
  • Maple syrup 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Frozen mixed veg 300g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Banana 2
  • Almonds 30g
  • Salsa 70g
  • Coriander fresh
  • Lime juice
  • Garlic 4 cloves
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Apple 1
  • Walnuts 30g
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Curry paste 45g
  • Banana 3/4
  • Cannellini beans tinned 330g
  • Vegetable stock 330ml
  • Basil
  • Mixed herbs 1.75 tsp
  • Whey protein powder 50g
  • Reduced-fat cheddar 65g
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Paprika 1.75 tsp
  • Dried blueberries 35g
  • Hummus 140g
  • Teriyaki sauce 70g
  • Sesame seeds 1.75 tsp
  • Sea salt pinch

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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