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.
High Variety 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 134g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,998 kcal134g protein237g carbs56g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1986 kcal per person103g protein · 282g carbs per person
Breakfast416 kcal · 13g protein · 66g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 416 kcal, 13g protein, 66g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch303 kcal · 25g protein · 26g carbs · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado, wholemeal tortilla. Ready in 5 min — 303 kcal, 25g protein, 26g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- ½ avocado
- 1 wholemeal tortilla
- 1 generous handful baby spinach (about 30g)
- ¾ tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice turkey breast slices, avocado and mustard.
- Layer turkey breast slices, avocado, baby spinach and mustard evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner728 kcal · 35g protein · 135g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 728 kcal, 35g protein, 135g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack146 kcal · 17g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 146 kcal, 17g protein, 8g carbs.
Recipe
Ingredients
- 125g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Snack393 kcal · 13g protein · 47g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 393 kcal, 13g protein, 47g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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
High Variety 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
1986 kcal - 103g protein, 282g carbs, 49g fat, 44g fibre- Breakfast: Oat Porridge with Berries (416 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (303 kcal, 25g protein, 26g carbs, 13g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (728 kcal, 35g protein, 135g carbs, 4g fat, 19g fibre per person)
- Snack: Cottage Cheese with Cucumber (146 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (393 kcal, 13g protein, 47g carbs, 17g fat, 7g fibre per person)
Tuesday
2001 kcal - 123g protein, 245g carbs, 57g fat, 48g fibre- Breakfast: Oat Porridge with Berries (452 kcal, 14g protein, 72g carbs, 10g fat, 12g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (509 kcal, 25g protein, 19g carbs, 36g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (650 kcal, 48g protein, 103g carbs, 7g fat, 26g fibre per person)
- Snack: Skyr High-Protein Yogurt (90 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Mini Protein Overnight Oats (300 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Wednesday
1999 kcal - 150g protein, 263g carbs, 34g fat, 31g fibre- Breakfast: Oat Porridge with Berries (470 kcal, 14g protein, 75g carbs, 10g fat, 12g fibre per person)
- Lunch: Chicken and Orzo Soup (534 kcal, 48g protein, 72g carbs, 6g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (669 kcal, 29g protein, 114g carbs, 9g fat, 10g fibre per person)
- Snack: Sliced Cooked Chicken Breast (196 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (130 kcal, 22g protein, 2g carbs, 5g fat, 1g fibre per person)
Thursday
2001 kcal - 133g protein, 244g carbs, 51g fat, 32g fibre- Breakfast: Oat Porridge with Berries (474 kcal, 14g protein, 75g carbs, 10g fat, 12g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (456 kcal, 46g protein, 48g carbs, 10g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (640 kcal, 63g protein, 75g carbs, 8g fat, 5g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
- Snack: Almonds and Dried Cranberries (210 kcal, 5g protein, 18g carbs, 13g fat, 3g fibre per person)
Friday
2000 kcal - 101g protein, 213g carbs, 83g fat, 37g fibre- Breakfast: Oat Porridge with Berries (458 kcal, 14g protein, 73g carbs, 10g fat, 12g fibre per person)
- Lunch: Tuna Niçoise Salad (454 kcal, 49g protein, 36g carbs, 13g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (667 kcal, 31g protein, 65g carbs, 31g fat, 10g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
Saturday
2001 kcal - 152g protein, 209g carbs, 69g fat, 43g fibre- Breakfast: Kefir with Berries and Chia Seeds (266 kcal, 12g protein, 32g carbs, 10g fat, 9g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (528 kcal, 54g protein, 46g carbs, 16g fat, 3g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (833 kcal, 60g protein, 84g carbs, 32g fat, 20g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (191 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Snack: Carrot Sticks with Hummus (183 kcal, 7g protein, 25g carbs, 7g fat, 9g fibre per person)
Sunday
2001 kcal - 173g protein, 203g carbs, 50g fat, 36g fibre- Breakfast: Kefir with Berries and Chia Seeds (252 kcal, 12g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (398 kcal, 47g protein, 20g carbs, 13g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (829 kcal, 74g protein, 104g carbs, 13g fat, 15g fibre per person)
- Snack: Sardines on Rye Crackers (333 kcal, 25g protein, 33g carbs, 10g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (189 kcal, 15g protein, 16g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Turkey breast slices 90g
- Red lentils 110g
- Quorn mince 190g
- Chicken breast 460g
- King prawns 120g
- Tuna steak 200g
- Tinned tuna in spring water 310g
- Eggs 1
- Chicken tikka 190g
- Pork loin 250g
- Turkey mince lean 210g
- Tinned sardines in spring water 110g
- Lean beef jerky 50g
Carbs & Grains
- Rolled oats 470g
- Wholemeal 2 tortillas
- Brown rice 260g
- Wholemeal pasta 290g
- Orzo pasta 60g
- New potatoes 150g
Vegetables
- Avocado 1
- Baby spinach 240g
- Tinned tomatoes 2 x 400g tins (786g required)
- Onion 4
- Cucumber 1 (211g required)
- Courgette 1
- Red pepper 1
- Mixed leaves 60g
- Carrot 460g
- Celery 2 stalks
- Mushrooms 200g
- peas 100g
- Romaine lettuce 85g
- Sweet potato 390g
- Asparagus 150g
- Green beans 80g
- Cherry tomatoes 1 x 300g pack (132g required)
- Lettuce 50g
- Parsnip 190g
- Spring onion 3
Dairy & Eggs
- Oat milk 2 x 1L cartons (1433ml required)
- Cottage cheese 140g
- Halloumi 95g
- Skyr 240g
- Semi-skimmed milk 1 x 1L carton (95ml required)
- Parmesan 35g
- Ricotta 100g
- Plain kefir 480ml
- Mint yogurt sauce 40g
- Low-fat Greek yogurt 190g
Fruit
- mixed berries 625g
- Banana 2
- Apple 1
- Dried blueberries 19g
- berries 75g
Herbs & Spices
- Garlic 10 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1 tsp
- Parsley, optional to taste
- Garlic powder 1 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Mustard 1 tsp
- Peanut butter 30g
- Honey 2.25 tbsp
- Olive oil 4 tbsp
- Chicken stock 600ml
- Vegetable stock 2 cubes (makes 1L; 595ml required)
- Light mayo 15g
- Soy sauce 1 tbsp
- Hummus 75g
- Hoisin sauce 23g
Extras
- Chia seeds 40g
- Balsamic glaze 1 tsp
- Lemon juice, optional to taste x2
- Almonds 45g
- Dried cranberries 20g
- Olives 1 x 300g jar (39g required)
- Walnuts 45g
- Sesame seeds 1.25 tsp
- Sweetcorn 120g
- Reduced-fat cheddar 35g
- Rye 5 crackers
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 134g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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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