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.
Balanced Plate Weekly Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 139g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,999 kcal139g protein249g carbs51g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person141g protein · 262g carbs per person
Breakfast326 kcal · 12g protein · 64g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 326 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 2 Weetabix
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch369 kcal · 41g protein · 46g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 369 kcal, 41g protein, 46g carbs.
Recipe
Ingredients
- 175g baking potato
- 1 standard tin of tuna, drained
- 50g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner842 kcal · 53g protein · 93g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 842 kcal, 53g protein, 93g carbs.
Recipe
Ingredients
- 175g chicken breast
- 175ml light coconut milk
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tbsp plus 2 tsp curry paste
- 80g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with onion and garlic for 5-7 minutes.
- Stir in light coconut milk and curry paste, then simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack202 kcal · 21g protein · 26g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 202 kcal, 21g protein, 26g carbs.
Recipe
Ingredients
- ½ of a standard tin of tuna, drained
- 4 rye crackers
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna.
- Top rye crackers with tuna and lemon juice and serve.
Snack260 kcal · 14g protein · 33g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 260 kcal, 14g protein, 33g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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
Balanced Plate Weekly Body Recomposition 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
1999 kcal - 141g protein, 262g carbs, 45g fat, 32g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (369 kcal, 41g protein, 46g carbs, 3g fat, 4g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (842 kcal, 53g protein, 93g carbs, 28g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (202 kcal, 21g protein, 26g carbs, 1g fat, 5g fibre per person)
- Snack: Roasted Spiced Chickpeas (260 kcal, 14g protein, 33g carbs, 9g fat, 10g fibre per person)
Tuesday
1991 kcal - 168g protein, 264g carbs, 35g fat, 38g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (445 kcal, 16g protein, 87g carbs, 6g fat, 7g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (223 kcal, 36g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (901 kcal, 81g protein, 113g carbs, 14g fat, 16g fibre per person)
- Snack: Almond Butter with Celery Sticks (135 kcal, 5g protein, 6g carbs, 11g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (287 kcal, 30g protein, 37g carbs, 2g fat, 8g fibre per person)
Wednesday
2000 kcal - 148g protein, 243g carbs, 49g fat, 24g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (362 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (494 kcal, 43g protein, 55g carbs, 12g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (772 kcal, 39g protein, 94g carbs, 25g fat, 9g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (272 kcal, 36g protein, 18g carbs, 7g fat, 1g fibre per person)
Thursday
1999 kcal - 151g protein, 258g carbs, 41g fat, 27g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (361 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (711 kcal, 54g protein, 78g carbs, 18g fat, 6g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (673 kcal, 61g protein, 83g carbs, 12g fat, 8g fibre per person)
- Snack: Carrot Sticks with Hummus (154 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
2003 kcal - 128g protein, 229g carbs, 68g fat, 25g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (331 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (583 kcal, 23g protein, 66g carbs, 23g fat, 8g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (692 kcal, 51g protein, 68g carbs, 28g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (275 kcal, 21g protein, 28g carbs, 8g fat, 6g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (122 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Saturday
2000 kcal - 130g protein, 266g carbs, 42g fat, 65g fibre- Breakfast: Oat Porridge with Berries (500 kcal, 15g protein, 79g carbs, 11g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (636 kcal, 55g protein, 74g carbs, 12g fat, 17g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (191 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
- Snack: Sardines on Rye Crackers (311 kcal, 23g protein, 31g carbs, 9g fat, 6g fibre per person)
Sunday
1999 kcal - 107g protein, 218g carbs, 78g fat, 33g fibre- Breakfast: Oat Porridge with Berries (369 kcal, 11g protein, 59g carbs, 8g fat, 10g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (323 kcal, 36g protein, 41g carbs, 2g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (806 kcal, 41g protein, 82g carbs, 35g fat, 12g fibre per person)
- Snack: Apple with Walnuts (163 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (338 kcal, 16g protein, 19g carbs, 22g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 600g
- Chicken breast 370g
- Tinned chickpeas 260g
- King prawns 300g
- Lean beef strips 360g
- Eggs 5
- Whey protein powder 35g
- Salmon fillet 170g
- Tinned sardines in spring water 180g
- Turkey mince lean 210g
- Firm tofu 160g
- Smoked mackerel fillet 65g
Carbs & Grains
- Baking potato 340g
- Brown rice 490g
- Wholemeal pasta 130g
- Wholewheat noodles 95g
- Soba noodles 85g
- Rolled oats 150g
Vegetables
- Tinned tomatoes 3 x 400g tins (1058g required)
- Onion 3
- Mixed leaves 250g
- Red onion 1
- Celery 5 sticks
- Sweet potato 220g
- mixed veg 370g
- Spring onion 2
- Broccoli 160g
- Carrot 2
- Avocado 1
- Cherry tomatoes 1 x 300g pack (94g required)
- Pak choi 140g
- Romaine lettuce 40g
- Mixed peppers 650g
- edamame beans 160g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1354ml required)
- Low-fat Greek yogurt 50g
- Coconut milk light 1 x 400ml tin (332ml required)
- Skyr 320g
- Oat milk 1 x 1L carton (549ml required)
- Light cream cheese 16g
Fruit
- Banana 6
- Mango 1
- mixed berries 150g
- Apple 1
Herbs & Spices
- Garlic 10 cloves
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Basil, optional to taste
Condiments & Oils
- Honey 1.75 tbsp
- Curry paste 50g
- Olive oil 1 tsp
- Almond butter 1.25 tbsp
- Balsamic dressing 16g
- Soy sauce 7.25 tbsp
- Sesame oil 1.25 tbsp
- Hummus 65g
- Tahini dressing 19g
- Miso paste 1 tbsp
- Light mayo 14g
- Vegetable stock 1 cube (makes 500ml; 210ml required)
Tins & Jars
- Cannellini beans 210g
Extras
- Weetabix 10 biscuits
- Sweetcorn 230g
- Rye 17 crackers
- Lemon juice 1 tbsp
- Lime juice, optional to taste
- Reduced-fat cheddar 40g
- stir-fry veg 160g
- Sesame seeds 1 tsp
- Lemon juice, optional to taste
- Sea salt, optional to taste
- Walnuts 16g
- Oatcakes 3
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 139g of protein per day across the week, based on the meals actually selected — well above 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 comes from whole foods throughout, with no reliance on powders or bars.
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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