What this plan is for
A Generic UK supermarket body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Body Recomposition Meal Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 123g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal123g protein220g carbs66g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1997 kcal per person118g protein · 272g carbs per person
Breakfast349 kcal · 10g protein · 52g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 349 kcal, 10g protein, 52g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch531 kcal · 36g protein · 51g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 531 kcal, 36g protein, 51g carbs.
Recipe
Ingredients
- 80g cooked green lentils
- 75g halloumi
- 50g cucumber
- 30g pomegranate seeds
- 2 tsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Slice or chop cucumber.
- Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner732 kcal · 35g protein · 133g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 732 kcal, 35g protein, 133g carbs.
Recipe
Ingredients
- 1½ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack220 kcal · 6g protein · 36g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 220 kcal, 6g protein, 36g carbs.
Recipe
Ingredients
- 1 banana
- ¾ tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
Snack165 kcal · 31g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 165 kcal, 31g protein, 0g carbs.
Recipe
Ingredients
- 100g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste and serve.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Body Recomposition Meal Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1997 kcal - 118g protein, 272g carbs, 44g fat, 56g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (349 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (531 kcal, 36g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (732 kcal, 35g protein, 133g carbs, 6g fat, 31g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (165 kcal, 31g protein, 0g carbs, 4g fat, 0g fibre per person)
Tuesday
2017 kcal - 129g protein, 219g carbs, 61g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (522 kcal, 28g protein, 65g carbs, 15g fat, 4g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (641 kcal, 53g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Wednesday
1997 kcal - 133g protein, 236g carbs, 53g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (362 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (457 kcal, 33g protein, 52g carbs, 11g fat, 8g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (630 kcal, 52g protein, 78g carbs, 10g fat, 14g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Chocolate Protein Shake (221 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
Thursday
1999 kcal - 107g protein, 216g carbs, 73g fat, 32g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (337 kcal, 10g protein, 50g carbs, 8g fat, 10g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (513 kcal, 35g protein, 50g carbs, 17g fat, 10g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (586 kcal, 30g protein, 71g carbs, 19g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (205 kcal, 15g protein, 24g carbs, 5g fat, 2g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (358 kcal, 17g protein, 21g carbs, 24g fat, 3g fibre per person)
Friday
1999 kcal - 129g protein, 285g carbs, 34g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (357 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (535 kcal, 45g protein, 66g carbs, 10g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (705 kcal, 34g protein, 131g carbs, 4g fat, 18g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (152 kcal, 17g protein, 5g carbs, 6g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (250 kcal, 22g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1996 kcal - 106g protein, 153g carbs, 104g fat, 41g fibre- Breakfast: Chia Seed Pudding with Mango (532 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (484 kcal, 35g protein, 55g carbs, 12g fat, 9g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (593 kcal, 49g protein, 42g carbs, 25g fat, 13g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Sunday
1997 kcal - 139g protein, 159g carbs, 91g fat, 31g fibre- Breakfast: Chia Seed Pudding with Mango (574 kcal, 10g protein, 23g carbs, 47g fat, 12g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (422 kcal, 43g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (614 kcal, 50g protein, 67g carbs, 18g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (221 kcal, 21g protein, 31g carbs, 2g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Weekly shopping list
Protein
- Green lentils 170g
- Chicken breast 450g
- Tinned mackerel in brine 110g
- Beef tomato 1
- Smoked salmon 130g
- Tinned sardines 220g
- Turkey mince lean 180g
- Whey protein powder 30g
- Eggs 5
- Smoked mackerel fillet 65g
- Red lentils 110g
- Pea protein powder 25g
- Lean lamb mince 190g
- Chicken tikka 150g
- King prawns 200g
- Turkey breast slices 80g
Carbs & Grains
- Rolled oats 260g
- Brown rice 350g
- Rice 2 cakes
- White potatoes 220g
- Wholemeal pasta 310g
- Oat 4 biscuits
- Low-sugar granola 24g
- Wholemeal 1 tortilla
Vegetables
- Cucumber 2 (522g required)
- Tinned tomatoes 3 x 400g tins (846g required)
- Onion 4
- Red pepper 1
- Red onion 1
- Carrot 140g
- Broccoli 310g
- Cherry tomatoes 2 x 300g packs (495g required)
- Baby spinach 70g
- mixed veg 170g
- Spring onion 2
- Spinach 25g
- Peas 75g
- Celery 4 sticks
- Lettuce 40g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1055ml required)
- Halloumi 130g
- Light mozzarella 90g
- Light cream cheese 45g
- Semi-skimmed milk 1 x 1L carton (259ml required)
- Low-fat Greek yogurt 120g
- Coconut milk 1 x 400ml tin (379ml required)
- Mint yogurt sauce 30g
Fruit
- mixed berries 340g
- Pomegranate seeds 50g
- Banana 3
- Mango chunks 190g
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 1 tsp
- Garlic 16 cloves
- Basil, optional to taste x2
- Mixed herbs 1 tsp
- Ginger 1.75 tsp
- Garam masala 1.25 tbsp
- Chilli flakes, optional to taste
Condiments & Oils
- Lemon dressing 40g
- Peanut butter 60g
- Olive oil 2.25 tbsp
- Soy sauce 2.5 tbsp
- Sesame oil 1 tsp
- Honey 1 tsp
- Mustard 1 tsp
Tins & Jars
- Mixed beans 340g
Extras
- Chia seeds 100g
- Maple syrup 1.5 tbsp
- Balsamic glaze 1 tsp
- Rye 7 crackers
- Lemon juice 2.25 tbsp
- Oatcakes 3
- Vanilla extract, optional to taste x2
- Cauliflower 280g
- Almonds 18g
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this body recomposition plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 123g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic body recomposition plan?
Plenty of body recomposition plans share the same 2,000 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
Can I print this body recomposition meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 2,000 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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