Free 3-day sample · supermarket matched
Here is a three-day high-protein meal plan averaging 1998 calories, 180g protein, 95g fat and 105g 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
1998
daily average
Protein
180g
daily average
Fat
95g
daily average
Carbs
105g
daily average
Fibre
20g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,000 calories.
Day 1
172g protein
22g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Spanish Pan Con Tomate
10 min · 157 kcal
Lemon Garlic Chicken Bites
25 min · 310 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Honey Soy Chicken with Broccoli
20 min · 735 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
Day 2
178g protein
23g fibre
Protein Cinnamon Roll French Toast Bake
17 min · 542 kcal
Cottage Cheese Protein Packed Chicken & Tomato Pizza
35 min · 304 kcal
Zesty Charred Cabbage Sauté
16 min · 184 kcal
Pan-Fried Lemon Garlic Chicken with Veggie Mash
30 min · 966 kcal
Day 3
191g protein
16g fibre
Easy Carrot and Ham Omelette
8 min · 602 kcal
Carrot and Orange Juice
5 min · 100 kcal
Spiced Chicken with Pomegranate Salad
30 min · 369 kcal
Garlic and Onion Frittata
20 min · 171 kcal
Viral Chicken and Egg Parmesan Pizza
40 min · 679 kcal
Steamed Broccoli
15 min · 78 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
£34.72
Across all three days shown above.
For Chicken Breast
Nature's Glen Scottish Chicken Breast Fillets 1kg
Matched at Aldi
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 Thigh - Boneless, skinless
Specially Selected Free Range Corn Fed Chicken Thigh Fillets 375g
Matched at Aldi
About this plan
Across these three days, the plan ranges from 1996 to 2000 calories per day and averages 180g of protein. Day 3 is the highest-protein day at 191g, while Day 1 lands closest to the 2,000-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 16 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 1998 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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