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 Budget Bulk Muscle Gain Plan — 3,000 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: ~3000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
3000 kcal - 172g protein
Breakfast: Skyr with Walnuts, Honey and Banana (493 kcal, 38g protein)
Lunch: Chickpea and Spinach Curry with Rice (652 kcal, 26g protein)
Dinner: Tuna and Sweetcorn Pasta Bake (754 kcal, 55g protein)
Snack: Banana and Almonds (362 kcal, 9g protein)
Snack: Banana and Peanut Butter on Rice Cakes (406 kcal, 12g protein)
Snack: Mini Protein Overnight Oats (333 kcal, 32g protein)
Tuesday
3000 kcal - 262g protein
Breakfast: Skyr with Walnuts, Honey and Banana (548 kcal, 42g protein)
Lunch: Sardine and Wholemeal Pasta Salad (742 kcal, 52g protein)
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner754 kcal · 55g protein · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 754 kcal, 55g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 210g, Wholemeal pasta 145g dry, Sweetcorn 145g, Tinned tomatoes 290g, Cheddar reduced-fat 45g.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack362 kcal · 9g protein · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 362 kcal, 9g protein.
Recipe
Lay out the ingredients: Banana 1, Almonds 30g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack406 kcal · 12g protein · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 406 kcal, 12g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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?
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
