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.
Lean 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 143g 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
2,004 kcal143g protein225g carbs59g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person162g protein · 243g carbs per person
Breakfast555 kcal · 30g protein · 68g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 555 kcal, 30g protein, 68g carbs.
Recipe
Ingredients
- 150g mushrooms
- 2 eggs
- 2 slices of sourdough bread
- 1 garlic clove
- 1 tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast sourdough bread, then serve with the eggs and garlic, olive oil and parsley, to taste.
Lunch280 kcal · 40g protein · 7g carbs · 15 min
Lean Beef Mince Lettuce Wraps
Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 280 kcal, 40g protein, 7g carbs.
Recipe
Ingredients
- 175g lean beef mince
- 4 romaine lettuce leaves
- 2 spring onions
- 1 tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean beef mince with garlic and ginger in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions and soy sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner829 kcal · 40g protein · 154g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 829 kcal, 40g protein, 154g carbs.
Recipe
Ingredients
- 125g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 2 tsp garam masala
- 80g 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.
Snack195 kcal · 37g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 195 kcal, 37g protein, 0g carbs.
Recipe
Ingredients
- 125g 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.
Snack142 kcal · 15g protein · 14g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 142 kcal, 15g protein, 14g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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 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
Lean 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
2001 kcal - 162g protein, 243g carbs, 37g fat, 31g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (555 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (280 kcal, 40g protein, 7g carbs, 8g fat, 2g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (829 kcal, 40g protein, 154g carbs, 4g fat, 22g fibre per person)
- Snack: Sliced Cooked Chicken Breast (195 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (142 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Tuesday
2031 kcal - 135g protein, 194g carbs, 79g fat, 23g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (487 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (538 kcal, 48g protein, 63g carbs, 10g fat, 6g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Wednesday
2010 kcal - 156g protein, 210g carbs, 61g fat, 25g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (487 kcal, 26g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Tuna Niçoise Salad (418 kcal, 45g protein, 32g carbs, 13g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (644 kcal, 32g protein, 78g carbs, 21g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (222 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (239 kcal, 23g protein, 25g carbs, 5g fat, 7g fibre per person)
Thursday
2007 kcal - 123g protein, 200g carbs, 80g fat, 24g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (500 kcal, 41g protein, 46g carbs, 14g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (598 kcal, 38g protein, 64g carbs, 22g fat, 7g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (355 kcal, 17g protein, 21g carbs, 23g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (134 kcal, 4g protein, 18g carbs, 7g fat, 3g fibre per person)
Friday
1999 kcal - 145g protein, 255g carbs, 42g fat, 30g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (558 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (436 kcal, 52g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (694 kcal, 31g protein, 118g carbs, 9g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (149 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (162 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Saturday
1987 kcal - 110g protein, 247g carbs, 68g fat, 34g fibre- Breakfast: Overnight Oats with Banana (442 kcal, 17g protein, 75g carbs, 8g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (454 kcal, 39g protein, 40g carbs, 17g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Sunday
1996 kcal - 167g protein, 225g carbs, 46g fat, 34g fibre- Breakfast: Overnight Oats with Banana (521 kcal, 19g protein, 90g carbs, 9g fat, 11g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (460 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (457 kcal, 50g protein, 48g carbs, 9g fat, 7g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (274 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Light Mozzarella and Tomato (284 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Lean beef mince 180g
- Red lentils 120g
- Chicken breast 600g
- Tinned tuna in spring water 260g
- Smoked salmon 55g
- Whey protein powder 30g
- Turkey breast slices 150g
- Firm tofu 340g
- Smoked mackerel fillet 65g
- Tinned chickpeas 160g
- Pork tenderloin 160g
- Tinned tuna 150g
- Beef tomato 1
Carbs & Grains
- Sourdough bread 9 slices
- Brown rice 410g
- Wholemeal 1 roll
- New potatoes 140g
- Wholemeal pasta 65g
- Rice noodles 65g
- Rolled oats 150g
- Rice 2 cakes
Vegetables
- Mushrooms 900g
- Romaine lettuce 40g
- Spring onion 12
- Tinned tomatoes 1 x 400g tin (197g required)
- Onion 2
- Edamame beans 70g
- Spinach 55g
- Cherry tomatoes 2 x 300g packs (485g required)
- Green beans 70g
- mixed veg 180g
- Cucumber 1 (90g required)
- Mixed leaves 150g
- peas 110g
- Parsnip 90g
- Carrot 90g
- Sweet potato 490g
- Broccoli 180g
- Baby spinach 60g
Dairy & Eggs
- Low-fat Greek yogurt 460g
- Reduced-fat feta 55g
- Light cream cheese 100g
- Semi-skimmed milk 1 x 1L carton (639ml required)
- Parmesan 30g
- Light mozzarella 100g
Fruit
- mixed berries 170g
- Apple 1
- berries 65g
- Banana 3
Herbs & Spices
- Garlic 12 cloves
- Parsley, optional to taste x5
- Ginger 2 tsp
- Garam masala 2 tsp
- Mixed herbs 1.75 tsp
- Garlic powder 1 tsp
- Basil, optional to taste
Condiments & Oils
- Olive oil 3.25 tbsp
- Soy sauce 3.75 tbsp
- Sesame oil 2 tsp
- Green pesto 20g
- Tamari 1.75 tbsp
- Peanut butter 30g
- Lemon dressing 35g
- Vegetable stock 2 cubes (makes 1L; 621ml required)
- Honey 1 tbsp
- Teriyaki sauce 35g
Extras
- Rye 3 crackers
- Pumpkin seeds 55g
- Dark chocolate chips 30g
- Olives 1 x 300g jar (35g required)
- Beansprouts 80g
- Lime juice, optional to taste
- Peanuts 16g
- Lemon juice 1 tsp
- Oatcakes 3
- Sesame seeds 1 tsp
- Balsamic glaze 1 tsp
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 143g 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 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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