Free 3-day sample · supermarket matched
Here is a three-day standard meal plan averaging 1496 calories, 109g protein, 84g fat and 75g 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
1496
daily average
Protein
109g
daily average
Fat
84g
daily average
Carbs
75g
daily average
Fibre
16g
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
128g protein
14g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 403 kcal
Steamed Broccoli
15 min · 78 kcal
Lemon Garlic Chicken Bites
25 min · 310 kcal
Garlic and Onion Frittata
20 min · 171 kcal
Mexican Spiced Keto Meatballs
30 min · 433 kcal
Carrot and Orange Juice
5 min · 100 kcal
Day 2
100g protein
16g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Simple Spaghetti Bolognese
30 min · 685 kcal
Day 3
98g protein
17g fibre
Pepper, Tomato & Ham Omelette
20 min · 342 kcal
Creamy Avocado Egg Salad
20 min · 436 kcal
Pan-Fried Lemon Garlic Chicken with Veggie Mash
30 min · 483 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
£22.99
Across all three days shown above.
For Egg
Merevale Free Range British Eggs 278g*/6 Pack
Matched at Aldi
For Carrot
Nature's Pick Carrots 500g
Matched at Aldi
For Chicken Breast
Nature's Glen Scottish Chicken Breast Fillets 300g
Matched at Aldi
For Chopped Tomatoes
Everyday Essentials Chopped Tomatoes In Tomato Juice 400g
Matched at Aldi
About this plan
Across these three days, the plan ranges from 1495 to 1497 calories per day and averages 109g of protein. Day 1 is the highest-protein day at 128g, while Day 3 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 14 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 1496 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.
Make it yours
Choose your targets, personalise the meals, and keep the full shopping workflow in one place.
Keep Aldi and the calorie target, then compare another dietary style.
Move up or down in 100-calorie steps while keeping the same diet and supermarket.
