Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 196g of protein, built around Aldi's Everyday Essentials for an estimated £70–120/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3003 kcal per person228g protein · 351g carbs per person
Breakfast564 kcal · 17g protein · 90g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries.
Recipe
Ingredients
100g rolled oats
350ml oat milk
100g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats and oat milk in a small saucepan and stir to combine.
Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
Spoon into a bowl and top with frozen mixed berries.
Lunch624 kcal · 52g protein · 55g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot.
Recipe
Ingredients
225g pork tenderloin
1 medium parsnip
1 medium carrot
¾ medium sweet potato
1¼ tbsp olive oil
1¼ tsp mixed herbs
Method
Heat the oven to 200°C (180°C fan).
Cut the parsnip, carrot and sweet potato into even chunks, toss with the olive oil and mixed herbs, and roast for 30-35 minutes, turning halfway.
Meanwhile, brown the pork tenderloin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the roasted vegetables.
Dinner941 kcal · 94g protein · 113g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes.
Recipe
Ingredients
250g chicken thighs
125g green lentils
1¼ standard tins of tomatoes
1¼ onions
4 garlic cloves
2¼ tsp paprika
4 generous handfuls spinach (about 125g)
Method
Peel and chop onions and garlic into even pieces.
Heat a large pan over medium heat and brown the chicken thighs with onions and garlic for 5-7 minutes.
Stir in paprika, then add green lentils, tomatoes and spinach with enough water to cover and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack326 kcal · 31g protein · 34g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
100g turkey breast slices
40g light cream cheese
4¾ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Lay the turkey breast slices flat and spread each one with light cream cheese.
Put a cucumber slice at one end of each and roll up tightly.
Eat straight away, or pack into a lidded container and keep chilled.
Snack260 kcal · 26g protein · 36g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
1 standard tin of tuna, drained
5 rye crackers
1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Snack288 kcal · 8g protein · 23g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
40g mixed nuts
25g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine mixed nuts and raisins in a bowl or lidded container.
Estimated cost: £70–120/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 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Oat Porridge with Berries for quick breakfasts.
Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
Batch cook Chicken and Lentil One-Pot Stew and Butternut Squash and Lentil Soup with Bread as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Turkey Breast and Cream Cheese Roll-Up, Tuna on Rye Crackers, Mixed Nuts and Dried Fruit, Dark Chocolate and Almonds, Banana and Almonds, Turkey Breast Slices with Rye Crackers, Rice Cakes with Cottage Cheese, Pumpkin Seeds with Dark Chocolate Chips, Smoked Salmon on Cucumber Slices, Roasted Spiced Chickpeas, Sardines on Rye Crackers, Almonds and Dried Cranberries, Reduced-Fat Cheddar on Oatcakes, Mini Protein Overnight Oats, and Banana and Peanut Butter on Rice Cakes.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £70–120 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 196g 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 3,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 3,000 kcal/day, the Aldi shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Aldi — no specialist equipment or advanced technique is needed.
