Free 3-day sample · supermarket matched
Here is a three-day standard meal plan averaging 1996 calories, 142g protein, 94g fat and 143g 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
1996
daily average
Protein
142g
daily average
Fat
94g
daily average
Carbs
143g
daily average
Fibre
22g
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
137g protein
31g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 403 kcal
Steamed Broccoli
15 min · 39 kcal
Mushroom and Spinach Omelette
25 min · 400 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Rosemary Mustard Chicken with Roasted Vegetables
50 min · 731 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
Day 2
141g protein
18g fibre
Cottage Cheese Pancakes
15 min · 590 kcal
High Protein Chicken Caesar Salad Wrap
20 min · 472 kcal
Zesty Charred Cabbage Sauté
16 min · 184 kcal
Chicken and Pineapple Fried Rice
45 min · 754 kcal
Day 3
148g protein
16g fibre
Air Fryer Omelette
15 min · 578 kcal
High Protein Curry Chicken Wrap
25 min · 663 kcal
Smoky Chicken & Rice Salad
35 min · 703 kcal
Carrot and Orange Juice
5 min · 50 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
£27.54
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 Cottage Cheese
Glen Lochy Scottish Natural Cottage Cheese 300g
Matched at Aldi
For Button Mushroom
Nature's Pick Button Mushrooms 200g
Matched at Aldi
About this plan
Across these three days, the plan ranges from 1994 to 2000 calories per day and averages 142g of protein. Day 3 is the highest-protein day at 148g, while Day 2 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 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 1996 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
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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.
