High-Variety Body Recomposition Plan — 2,000 kcal
Free 7-day body recomposition meal plan for UK: ~2000 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 370 kcal, 28g protein. Portion adjusted to 1.09x to match the plan target.
Recipe
- Lay out the ingredients: Skyr 200g, Walnuts 20g, Banana 1, Honey 1 tsp. Use about 1.09x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 489 kcal, 20g protein. Portion adjusted to 1.09x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tinned chickpeas 200g, Baby spinach 100g, Tinned tomatoes 200g, Brown rice 80g dry, Curry powder 2 tsp. Use about 1.09x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 565 kcal, 41g protein. Portion adjusted to 1.09x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 145g, Wholemeal pasta 100g dry, Sweetcorn 100g, Tinned tomatoes 200g, Cheddar reduced-fat 30g. Use about 1.09x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 272 kcal, 7g protein. Portion adjusted to 1.09x to match the plan target.
Recipe
- Lay out the ingredients: Banana 1, Almonds 20g. Use about 1.09x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 304 kcal, 9g protein. Portion adjusted to 1.09x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1 tbsp, Rice cakes 2. Use about 1.09x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Tinned chickpeas 200g
- Pork loin 200g
- Turkey breast slices 80g
- Green lentils 100g cooked
- Cod fillet 200g
- Chicken breast 150g
- Eggs 2
- Quorn mince 200g
Carbs & Grains
- Brown rice 80g dry
- Wholemeal pasta 100g dry
- Rice cakes 2
- Oatcakes 4
- Rolled oats 40g
- New potatoes 150g
Vegetables
- Baby spinach 100g
- Sweetcorn 100g
- Cherry tomatoes 10
- Parsnip 150g
- Carrot 150g
- Sweet potato 150g
- Cucumber 60g
- Celery sticks 4
- Edamame beans 80g
- Spring onion 2
- Onion 1
- Romaine lettuce 60g
- Spinach 100g
- Avocado half
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Skyr 200g
- Peanut butter 1 tbsp
- Halloumi 80g
- Ricotta 100g
- Light cream cheese 30g
- Semi-skimmed milk 300ml
Extras & Condiments
- Walnuts 20g
- Banana 1
- Honey 1 tsp
- Curry powder 2 tsp
- Cheddar reduced-fat 30g
- Almonds 20g
- Lemon juice 1 tbsp
- Olive oil 1 tbsp
- Rosemary 1 tsp
- Reduced-fat cheddar 40g
- Rye crackers 4
- Mustard 1 tsp
- Pomegranate seeds 30g
- Garlic 2 cloves
- Parmesan 15g
- Dried blueberries 20g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Paprika 1 tsp
- Parsley fresh
- Cumin 1 tsp
- Whey protein powder 30g
- Chilli flakes pinch
- Lean sirloin steak 220g
- Olives 10
- Mixed herbs 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.