Aldi Vegetarian Quick Shop 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 difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian

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
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 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: Vegetarian

7-day meal plan

Monday

2500 kcal - 97g protein
  • Breakfast: Kefir with Berries and Chia Seeds (393 kcal, 16g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (645 kcal, 28g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (739 kcal, 28g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (377 kcal, 16g protein)
  • Snack: Apple and Peanut Butter (346 kcal, 9g protein)

Tuesday

2500 kcal - 106g protein
  • Breakfast: Kefir with Berries and Chia Seeds (374 kcal, 15g protein)
  • Lunch: Black Bean Burrito Bowl (659 kcal, 30g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (778 kcal, 39g protein)
  • Snack: Carrot Sticks with Hummus (270 kcal, 10g protein)
  • Snack: Mixed Nuts and Dried Fruit (419 kcal, 12g protein)

Wednesday

2500 kcal - 114g protein
  • Breakfast: Kefir with Berries and Chia Seeds (396 kcal, 16g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (680 kcal, 38g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (696 kcal, 35g protein)
  • Snack: Roasted Spiced Chickpeas (317 kcal, 16g protein)
  • Snack: Dark Chocolate and Almonds (411 kcal, 9g protein)

Thursday

2500 kcal - 126g protein
  • Breakfast: Kefir with Berries and Chia Seeds (428 kcal, 17g protein)
  • Lunch: Cannellini Bean and Tomato Soup (548 kcal, 27g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (788 kcal, 48g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (308 kcal, 24g protein)
  • Snack: Banana and Almonds (428 kcal, 10g protein)

Friday

2500 kcal - 132g protein
  • Breakfast: Kefir with Berries and Chia Seeds (398 kcal, 16g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (653 kcal, 38g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (669 kcal, 57g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (446 kcal, 13g protein)
  • Snack: Apple with Walnuts (334 kcal, 8g protein)

Saturday

2500 kcal - 155g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (636 kcal, 30g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (576 kcal, 42g protein)
  • Dinner: Tofu Pad Thai (727 kcal, 39g protein)
  • Snack: Pea Protein Green Smoothie (318 kcal, 36g protein)
  • Snack: Almond Butter with Celery Sticks (243 kcal, 8g protein)

Sunday

2500 kcal - 158g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (656 kcal, 31g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (594 kcal, 22g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (672 kcal, 28g protein)
  • Snack: Rice Cakes with Cottage Cheese (266 kcal, 22g protein)
  • Snack: Chocolate Protein Shake (312 kcal, 55g protein)

Weekly shopping list

Protein

  • Green lentils 155g dry
  • Black beans tinned 300g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 320g
  • Firm tofu 340g
  • Eggs 5

Carbs & Grains

  • Brown rice 155g dry
  • Rolled oats 80g
  • Wholemeal pasta 135g dry
  • Wholewheat noodles 125g dry
  • Wholemeal roll 2
  • Rice cakes 3
  • Wholemeal flour 120g
  • Wholemeal pitta 2
  • Rice noodles 120g dry

Vegetables

  • Sweet potato 310g
  • Baby spinach 95g
  • Mushrooms 310g
  • Frozen peas 155g
  • Onion 2
  • Sweetcorn 90g
  • Carrot 3
  • Avocado 3/4
  • Cherry tomatoes 9
  • Tinned tomatoes 625g
  • Red pepper 2
  • Broccoli 160g
  • Spinach 95g
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spring onion 5
  • Peanuts 30g
  • Pea protein powder 45g
  • Celery sticks 6

Dairy & Eggs

  • Peanut butter 45g
  • Ricotta 150g
  • Tinned coconut milk light 340ml
  • Low-fat Greek yogurt 260g
  • Semi-skimmed milk 225ml
  • Low-fat yogurt 150g
  • Cottage cheese 300g
  • Oat milk 380ml
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Plain kefir 310ml
  • Frozen mixed berries 155g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Vegetable stock 950ml
  • Parmesan 30g
  • Garlic 3 cloves
  • Apple 2
  • Salsa 75g
  • Coriander fresh
  • Lime juice
  • Olive oil 1.5 tbsp
  • Hummus 90g
  • Mixed nuts 45g
  • Raisins 30g
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Mixed beans tinned 625g
  • Chilli powder 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Cannellini beans tinned 340g
  • Basil
  • Mixed frozen veg 340g
  • Curry paste 50g
  • Frozen berries 105g
  • Banana 2
  • Soy sauce 3.25 tbsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 95g
  • Mixed herbs 1.5 tsp
  • Walnuts 30g
  • Blueberries 75g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Banana 3/4
  • Frozen mixed veg 310g
  • Sesame oil 1.5 tsp
  • Whey protein powder 45g

Your 7-Day Meal Plan

Monday

2500 kcal97g protein
Breakfast393 kcal · 16g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 393 kcal, 16g protein.

Recipe
  1. Add Plain kefir 310ml, Frozen mixed berries 155g, Chia seeds 1.5 tbsp, Honey 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.
Lunch645 kcal · 28g protein · 25 min

Green Lentil and Roasted Sweet Potato Bowl

Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 645 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 155g dry, Sweet potato 310g, Baby spinach 95g, 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.
Dinner739 kcal · 28g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 739 kcal, 28g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 155g dry, Mushrooms 310g, Frozen peas 155g, Onion 2, Vegetable stock 950ml, Parmesan 30g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack377 kcal · 16g protein · 10 min

No-Bake Peanut Butter Oat Protein Balls

Made with rolled oats, peanut butter, honey. Ready in 10 min — 377 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 80g, Peanut butter 45g, Honey 1.5 tbsp, Chia seeds 1.5 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.
Snack346 kcal · 9g protein · 1 min

Apple and Peanut Butter

Made with apple, peanut butter. Ready in 1 min — 346 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Apple 2, Peanut butter 1.5 tbsp.
  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 155g dry
  • Black beans tinned 300g
  • Eggs 3 soft-boiled
  • Tinned chickpeas 320g
  • Firm tofu 340g
  • Eggs 5

Carbs & Grains

  • Brown rice 155g dry
  • Rolled oats 80g
  • Wholemeal pasta 135g dry
  • Wholewheat noodles 125g dry
  • Wholemeal roll 2
  • Rice cakes 3
  • Wholemeal flour 120g
  • Wholemeal pitta 2
  • Rice noodles 120g dry

Vegetables

  • Sweet potato 310g
  • Baby spinach 95g
  • Mushrooms 310g
  • Frozen peas 155g
  • Onion 2
  • Sweetcorn 90g
  • Carrot 3
  • Avocado 3/4
  • Cherry tomatoes 9
  • Tinned tomatoes 625g
  • Red pepper 2
  • Broccoli 160g
  • Spinach 95g
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spring onion 5
  • Peanuts 30g
  • Pea protein powder 45g
  • Celery sticks 6

Dairy & Eggs

  • Peanut butter 45g
  • Ricotta 150g
  • Tinned coconut milk light 340ml
  • Low-fat Greek yogurt 260g
  • Semi-skimmed milk 225ml
  • Low-fat yogurt 150g
  • Cottage cheese 300g
  • Oat milk 380ml
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Plain kefir 310ml
  • Frozen mixed berries 155g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Vegetable stock 950ml
  • Parmesan 30g
  • Garlic 3 cloves
  • Apple 2
  • Salsa 75g
  • Coriander fresh
  • Lime juice
  • Olive oil 1.5 tbsp
  • Hummus 90g
  • Mixed nuts 45g
  • Raisins 30g
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Mixed beans tinned 625g
  • Chilli powder 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Cannellini beans tinned 340g
  • Basil
  • Mixed frozen veg 340g
  • Curry paste 50g
  • Frozen berries 105g
  • Banana 2
  • Soy sauce 3.25 tbsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 95g
  • Mixed herbs 1.5 tsp
  • Walnuts 30g
  • Blueberries 75g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Banana 3/4
  • Frozen mixed veg 310g
  • Sesame oil 1.5 tsp
  • Whey protein powder 45g

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?

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 vegetarian eaters?

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

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