Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 172g of protein, built around Aldi's Everyday Essentials for an estimated £70–100/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2498 kcal per person163g protein · 284g carbs per person
Breakfast326 kcal · 17g protein · 56g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread.
Recipe
Ingredients
200g reduced-sugar baked beans
2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Toast or warm wholemeal bread.
Heat reduced-sugar baked beans through in a pan or the microwave.
Layer reduced-sugar baked beans evenly and season to taste.
Lunch599 kcal · 49g protein · 55g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto.
Recipe
Ingredients
150g chicken breast
80g wholemeal pasta (dry weight)
1 tbsp plus 2 tsp green pesto
8 cherry tomatoes
9g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner871 kcal · 68g protein · 87g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes.
Recipe
Ingredients
200g lean lamb shoulder
100g red lentils
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp cinnamon
1 tsp cumin
Method
Peel and chop onion and garlic into even pieces.
Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
Stir in cinnamon and cumin, then add red lentils and tomatoes with enough water to cover and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack425 kcal · 14g protein · 51g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey.
Recipe
Ingredients
50g rolled oats
2 tbsp peanut butter
1 tbsp honey
1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
Roll into even balls, roughly a heaped tablespoon each.
Chill in the fridge for at least 30 minutes to set without any baking.
Keep refrigerated in an airtight container and eat within 5 days.
Snack277 kcal · 15g protein · 35g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin.
Recipe
Ingredients
¾ of a standard tin of chickpeas, drained
1 tsp smoked paprika
½ tsp cumin
1 tsp olive oil
Method
Heat the oven to 200°C (180°C fan).
Drain and rinse the chickpeas, then pat them dry with kitchen paper.
Toss with the olive oil, smoked paprika and cumin, spread on a baking tray in a single layer and roast for 25-30 minutes, shaking halfway, until crisp.
Leave to cool on the tray; they crisp up further as they cool.
Estimated cost: £70–100/week for 1 person from Aldi. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
Ranges rotate and stock varies by store, so plan a fallback for any single named product.
Fewer speciality and free-from lines than the big four, which matters for restrictive diets.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Aldi's Everyday Essentials range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
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)
💪 Increase protein
Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 is estimated at £70–100 per week for one person at typical UK prices, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 172g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain plans share the same 2,500 kcal target — the difference here is that both protein and carbs are set high together, rather than trading one off against the other.
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 all 7 days at 2,500 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
