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A £45 Aldi UK meal plan with 140g of protein a day

Here is a full sample week for 1 person, built for fat loss at Aldi: about 141g of protein and 1714 kcal a day per person, with an estimated shopping total of £41.41 for 21 items.

Prices are estimates for Aldi in the UK (GBP), 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. Assumes you already have olive oil and honey and soy sauce.

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.

Scrambled eggs on toast (39g protein, 473 kcal, 10 min)

Eggs 150g, Liquid egg whites 100g, Wholemeal bread 80g, Baby spinach 30g

1. Whisk the eggs and egg whites with a pinch of salt.
2. Wilt the spinach in a nonstick pan, add the eggs and stir gently.
3. Serve on toast.

Chicken burrito bowl (50g protein, 613 kcal, 20 min)

Chicken breast 160g, White rice (dry) 85g, Canned black beans (drained) 95g, Salsa 60g, Salad leaves 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.

Pork loin with rice and broccoli (53g protein, 611 kcal, 25 min)

Pork loin steaks 210g, White rice (dry) 75g, Broccoli 120g

1. Season and sear the pork 4 minutes per side, then rest.
2. Cook rice and steam broccoli.
3. Slice the pork and serve.

Egg and spinach scramble on wholemeal toast (40g protein, 528 kcal, 10 min)

Eggs 50g, Liquid egg whites 180g, Baby spinach 80g, Wholemeal bread 120g, Olive oil 5g

1. Heat olive oil on medium heat, wilt spinach for 1 minute.
2. Pour in beaten eggs and whites, stir gently for 4 minutes until just set.
3. Serve on toasted wholemeal bread.

Turkey wrap with cottage cheese and peppers (50g protein, 580 kcal, 15 min)

Lean turkey mince 160g, Wraps 60g, Peppers 150g, Low-fat cottage cheese 125g, Onions 50g

1. Fry onion and turkey mince on medium heat for 8 minutes until browned.
2. Add sliced peppers and cook 4 minutes more.
3. Spread cottage cheese on wraps, fill with turkey mixture and roll up.

Chicken and pepper stir fry with egg noodles (52g protein, 611 kcal, 20 min)

Chicken breast 150g, Egg noodles (dry) 60g, Mixed vegetables (frozen) 250g, Soy sauce 15g, Honey 10g

1. Cook noodles in boiling water for 4 minutes, then drain.
2. Stir fry sliced chicken on high heat for 6 minutes.
3. Add mixed vegetables, noodles, soy sauce and honey, toss 3 minutes.

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

Red lentils (dry) 110g, Chopped tomatoes (can) 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.

Turkey and lentil chilli (69g protein, 785 kcal, 20 min)

Lean turkey mince 220g, Red lentils (dry) 85g, Chopped tomatoes (can) 400g, Onions 100g, Peppers 75g

1. Fry onion and turkey on medium heat for 6 minutes.
2. Add lentils, tomatoes and peppers with 200ml water, simmer 15 minutes.
3. Season with paprika and cumin, serve hot.

Creamy chicken pasta (53g protein, 619 kcal, 20 min)

Chicken breast 125g, Pasta (dry) 110g, Low-fat cottage cheese 80g, 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.

Day 1 totals: 142g protein, 1697 kcal, 192g carbs, 35g fat.

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