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A $70 Aldi meal plan with 150g of protein a day

Here is a full sample week for 1 person, built for fat loss at Aldi: about 151g of protein and 1849 kcal a day per person, with an estimated shopping total of $68.98 for 19 items.

Prices are estimates for Aldi in the US (USD), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Egg and cottage cheese scramble (45g protein, 551 kcal, 10 min)

Eggs 150g, Low-fat cottage cheese 160g, Baby spinach 30g, Whole wheat bread 80g

1. Whisk eggs, then scramble over medium heat for 4 minutes.
2. Stir in cottage cheese and spinach until just wilted, about 1 minute.
3. Toast the bread and serve the scramble on top.

Red lentil and spinach dal (32g protein, 506 kcal, 25 min)

Red lentils (dry) 110g, Canned diced tomatoes 120g, Onions 60g, Baby spinach 50g, White rice (dry) 15g

1. Soften the onion with curry powder.
2. Add lentils, tomatoes and 2 cups of water, simmer 18 minutes.
3. Stir in spinach and serve over rice.

Creamy chicken pasta (73g protein, 751 kcal, 20 min)

Chicken breast 190g, Pasta (dry) 115g, Low-fat cottage cheese 125g, Baby spinach 40g

1. Cook the pasta. Pan-fry diced chicken.
2. Blend cottage cheese with garlic and a splash of pasta water.
3. Toss pasta, chicken, spinach and sauce.

Tofu scramble wrap (42g protein, 500 kcal, 10 min)

Extra-firm tofu 210g, Flour tortillas 60g, Baby spinach 30g, Salsa 30g

1. Crumble tofu into a hot pan with turmeric, salt and pepper.
2. Add spinach until wilted.
3. Wrap with salsa.

Chicken burrito bowl (55g protein, 659 kcal, 20 min)

Chicken breast 180g, White rice (dry) 90g, Canned black beans (drained) 100g, Salsa 60g, Salad greens 40g

1. Cook the rice.
2. Season chicken with cumin and paprika, pan-fry 6 minutes per side and slice.
3. Build bowls with rice, beans, chicken, lettuce and salsa.

Chicken breast marinara pasta (53g protein, 638 kcal, 20 min)

Chicken breast 160g, Pasta (dry) 95g, Marinara sauce 170g, Zucchini 120g

1. Boil pasta for 10 minutes until tender, then drain.
2. Brown diced chicken breast over medium-high heat, 6 minutes, then add zucchini.
3. Stir in marinara and pasta and simmer 3 minutes.

Lentil and chicken thigh curry (75g protein, 845 kcal, 20 min)

Boneless chicken thighs 230g, Red lentils (dry) 95g, Canned diced tomatoes 200g, Onions 100g, White rice (dry) 40g

1. Brown diced chicken thighs and onion in olive oil over medium heat, 6 minutes.
2. Add lentils, tomatoes and 400ml water, then simmer on low for 15 minutes.
3. Serve over cooked rice.

Lentil bolognese (31g protein, 526 kcal, 30 min)

Red lentils (dry) 110g, Pasta (dry) 20g, Marinara sauce 45g, Onions 50g, Carrots 60g

1. Soften chopped onion and carrot.
2. Add lentils, marinara and 1 cup of water, simmer 20 minutes.
3. Serve over pasta.

Lentil and chicken thigh tacos (77g protein, 812 kcal, 20 min)

Boneless chicken thighs 250g, Red lentils (dry) 85g, Flour tortillas 60g, Salsa 60g, Salad greens 50g

1. Cook chicken thigh pieces in a pan over medium heat, 8 minutes.
2. Simmer red lentils in water for 12 minutes until soft, then season.
3. Fill warm tortillas with chicken, lentils, lettuce and salsa.

Day 1 totals: 150g protein, 1808 kcal, 229g carbs, 33g fat.

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