High Protein Aldi Meal Plan: 7 Dinners + Shopping List

This high protein Aldi meal plan gives you 7 easy dinners with 33 to 62 grams of protein per serving, plus a full shopping list so you can do one trip and be set for the week.

Aldi is the easiest place to eat high protein on a budget. Chicken breast, lean ground turkey, eggs, cottage cheese and Greek yogurt are all priced well, and the store is small enough to shop in 20 minutes.

If you want more ideas after this week, our Aldi high protein meals under $5 list is a good next stop.

Each dinner serves 4, and several ingredients carry over from one night to the next so nothing goes to waste. Watching calories too? The Aldi high protein dinners under 500 calories pair well with this plan.

Shopping list first, then the 7 dinners.

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ALDI SHOPPING LIST

Protein:

• 4 lb boneless chicken breast (Kirkwood)
• 3 lb 93% lean ground turkey
• 1.5 lb salmon fillets
• 1 lb flank steak or sirloin
• 1 dozen eggs
• 16 oz cottage cheese

Produce:

• 4 bell peppers
• 2 onions
• 1 lb green beans
• 2 heads broccoli (or 2 bags frozen)
• 1 head garlic
• Limes

Pantry:

• Rice
• Protein or regular penne
• 2 cans black beans
• 2 cans kidney beans
• 2 cans diced tomatoes
• Salsa
• Soy sauce
• Honey
• Taco and fajita seasoning
• Chicken broth

Dairy:

• Shredded cheddar
• Parmesan
• Plain Greek yogurt
• Milk

7 HIGH PROTEIN ALDI DINNERS

1. Day 1: Sheet Pan Chicken Fajitas (62g Protein)

Chicken breast, peppers and onions roasted on one pan and served in tortillas.

Aldi’s fresh chicken breasts and 3-pack peppers keep this one cheap.

Ingredients:

• 2 lb chicken breast
• 3 bell peppers, 1 onion
• 8 flour tortillas
• 1/2 cup Greek yogurt
• Fajita seasoning, 1 tbsp oil

Instructions:

1. Slice chicken and vegetables and toss with oil and seasoning.
2. Roast at 425°F for 20 minutes.
3. Warm tortillas.
4. Serve with Greek yogurt.

2. Day 2: Turkey Taco Rice Skillet (44g Protein)

Ground turkey, rice, black beans and salsa cooked in one pan.

Use the leftover peppers from Day 1.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 3/4 cup dry rice
• 1 can black beans
• 1 cup salsa
• 1/2 cup shredded cheese

Instructions:

1. Brown turkey with taco seasoning.
2. Add rice, salsa and 1.5 cups water and simmer covered 18 minutes.
3. Stir in beans.
4. Top with cheese.

3. Day 3: Honey Garlic Salmon with Green Beans (45g Protein)

Frozen salmon fillets glazed with honey and garlic and baked with green beans.

Aldi’s frozen salmon thaws overnight in the fridge.

Ingredients:

• 1.75 lb salmon
• 1 lb green beans
• 3/4 cup dry rice
• 2 tbsp honey, 2 tbsp soy sauce

Instructions:

1. Cook rice.
2. Brush salmon with honey, soy sauce and garlic.
3. Bake with green beans at 400°F 12 to 14 minutes.
4. Serve over rice.

4. Day 4: Chicken Alfredo Pasta (57g Protein)

Pasta, chicken and broccoli in a lighter cottage cheese Alfredo sauce.

Buy the big bag of frozen broccoli and use it twice this week.

Ingredients:

• 8 oz protein pasta
• 1.25 lb chicken breast
• 1 cup cottage cheese
• 1/2 cup parmesan
• 4 cups broccoli

Instructions:

1. Cook pasta with broccoli.
2. Cook chicken.
3. Blend cottage cheese and parmesan.
4. Toss together.

5. Day 5: Beef and Broccoli Stir Fry (39g Protein)

Lean ground beef and broccoli in a garlic soy sauce over rice.

Ground beef is cheaper than flank steak and cooks faster.

Ingredients:

• 1.5 lb 93% lean ground beef
• 4 cups broccoli
• 3/4 cup dry rice
• 3 tbsp soy sauce, 1 tbsp honey

Instructions:

1. Cook rice.
2. Brown beef with garlic.
3. Add broccoli and sauce.
4. Serve over rice.

6. Day 6: Turkey Chili (48g Protein)

A big pot of turkey and bean chili that makes leftovers for lunch.

Aldi canned beans and tomatoes are some of the cheapest around.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 2 cans beans
• 1 can (28 oz) crushed tomatoes
• 1/2 cup shredded cheese
• Onion, chili powder

Instructions:

1. Brown turkey and onion.
2. Add beans, tomatoes and spices.
3. Simmer 25 minutes.
4. Top with cheese.

7. Day 7: Egg and Cottage Cheese Breakfast-for-Dinner Bake (33g Protein)

Eggs, cottage cheese, spinach and cheese baked together. A cheap end-of-week dinner.

Use any leftover vegetables from the week.

Ingredients:

• 12 eggs
• 1 cup cottage cheese
• 5 oz spinach
• 1/2 cup shredded cheese
• 1 lb potatoes

Instructions:

1. Roast diced potatoes 20 minutes.
2. Whisk eggs and cottage cheese.
3. Add spinach and potatoes to a dish and pour eggs over.
4. Bake at 375°F 30 minutes.

Run this plan for a week, keep the shopping list, and swap in one or two new dinners next time.