Free 3-day sample · supermarket matched
Here is a three-day high-protein meal plan averaging 1498 calories, 143g protein, 73g fat and 64g carbohydrate per day. Its recipes are matched against Meal Matcher’s Aldi ingredient coverage.
You can generate another sample here without signing up. Create an account to personalise and save your plan; the full planner adds swaps, quantities and the complete supermarket-matched shopping workflow.
Calories
1498
daily average
Protein
143g
daily average
Fat
73g
daily average
Carbs
64g
daily average
Fibre
15g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 1,500 calories.
Day 1
148g protein
15g fibre
Spicy Chicken and Egg Scramble
40 min · 405 kcal
Steamed Broccoli
15 min · 117 kcal
Ensalada de Pollo
30 min · 254 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Baked Chicken Parmesan
35 min · 631 kcal
Day 2
150g protein
15g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Prawn avocado cucumber salad
10 min · 195 kcal
Kale, Lemon, Honey and Sesame Seed Salad
10 min · 130 kcal
French Onion Meatloaf
35 min · 796 kcal
Day 3
132g protein
13g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 403 kcal
Cottage Cheese Protein Packed Chicken & Tomato Pizza
35 min · 304 kcal
Cheesy Ground Beef and Stuffed Pepper Casserole
35 min · 555 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
A small shopping preview
Here are a few products used by this plan. Generate your own personalised plan to receive the complete shopping list and quantities.
Estimated recipe cost
£29.57
Across all three days shown above.
For Egg
Merevale Free Range British Eggs 278g*/6 Pack
Matched at Aldi
For Chicken Breast
Ashfields British Chicken Breast Fillets 650g
Matched at Aldi
For Lean Beef Mince 5%
Nature's Glen Lean Scotch Beef Mince 5% Fat 500g
Matched at Aldi
For Chicken Stock
Bramwells Chicken Stock Cubes 120g/12 Pack
Matched at Aldi
About this plan
Across these three days, the plan ranges from 1497 to 1500 calories per day and averages 143g of protein. Day 2 is the highest-protein day at 150g, while Day 1 lands closest to the 1,500-calorie target. This variation is normal: the planner balances whole meals over the sample rather than forcing every day to end on an identical number.
The sample includes 9 meal periods built from 13 recipes. It is generated from Meal Matcher’s real recipe catalogue, then limited to recipes whose ingredients can be mapped for Aldi. That makes it a working preview of the planner rather than a hand-written list of meal ideas.
Three days is long enough to see how breakfast, lunch and dinner fit together without publishing an entire personalised week or its full shopping list. When you build your own plan, you can change calories, dietary preference and supermarket, then save or swap meals around your routine.
The three days average 1498 calories. Individual days vary slightly because the planner uses practical portions and complete recipes.
Yes. The regenerate button builds a temporary new three-day sample. The URL itself continues to show the reviewed default plan.
The public page shows only a few retailer-matched examples. The full quantities and shopping workflow are available inside the planner.
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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
