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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.
Training Day Weekly Body Recomposition Plan — 2,000 kcal
Free printable UK body recomposition meal plan for UK supermarkets: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Training Day Weekly Body Recomposition Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person146g protein · 261g carbs per person
Breakfast341 kcal · 18g protein · 59g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 341 kcal, 18g protein, 59g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 200g, Wholemeal bread 2 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch535 kcal · 45g protein · 47g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 535 kcal, 45g protein, 47g carbs.
Recipe
- Prepare the ingredients: Pork tenderloin 180g, Parsnip 100g, Carrot 100g, Sweet potato 100g, Olive oil 1 tbsp, Mixed herbs 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner694 kcal · 51g protein · 110g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 694 kcal, 51g protein, 110g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Quorn mince 200g, Wholemeal pasta 90g dry, Tinned tomatoes 400g, Onion 1, Garlic 3 cloves, Mixed herbs 1 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack262 kcal · 19g protein · 31g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 262 kcal, 19g protein, 31g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 150g, Low-sugar granola 30g, Honey 1 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Snack168 kcal · 13g protein · 14g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 168 kcal, 13g protein, 14g carbs.
Recipe
- Lay out the ingredients: Lean beef jerky 40g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Pork tenderloin 180g
- Quorn mince 200g
- Lean beef jerky 40g
- Salmon fillet 625g
- Tinned tuna in spring water 205g
- Chicken breast 160g
- Tinned chickpeas 330g
- Lean beef strips 525g
- Eggs 6
- Cod fillet 195g
- Turkey mince lean 220g
Carbs & Grains
- Wholemeal bread 10 slices
- Wholemeal pasta 360g dry
- Low-sugar granola 60g
- Quinoa 70g dry
- Oat biscuits 4
- Brown rice 160g dry
- Soba noodles 95g dry
- Wholemeal bread 2 slices
- New potatoes 200g
- White potatoes 250g
Vegetables
- Parsnip 100g
- Carrot 100g
- Sweet potato 525g
- Tinned tomatoes 1025g
- Onion 3
- Baby spinach 140g
- Cucumber 95g
- Sweetcorn 90g
- Peanut butter 2.75 tbsp
- Mixed leaves 165g
- Cherry tomatoes 8
- Red onion 1/2
- Pak choi 155g
- Cucumber 1/2 grated
- Carrot 2
- Celery sticks 4
- Mushrooms 165g
Dairy & Eggs
- Low-fat Greek yogurt 525g
- Semi-skimmed milk 150ml
- Skyr 165g
Fruit
- Apple 2
Herbs & Spices
- Mixed herbs 3 tsp
- Garlic 10 cloves
- Ginger 1 tsp
- Garlic clove 1
- Dill 2 tsp
- Smoked paprika 0.75 tsp
- Cumin 0.5 tsp
- Parsley fresh
- Paprika 1 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Honey 2 tsp
- Lemon dressing 30g
- Soy sauce 4.75 tbsp
- Balsamic dressing 15g
- Miso paste 1 tbsp
- Sesame oil 0.75 tsp
- Olive oil 2.75 tsp
- Olive oil spray x2
Tins & Jars
- Reduced-sugar baked beans 1175g
Extras
- Pumpkin seeds 70g
- Cheddar reduced-fat 25g
- Frozen stir-fry veg 330g
- Dark chocolate chips 30g
- Rye crackers 4
- Lemon juice 1 tsp
- Sesame seeds 1 tsp
- Lemon juice
- Back bacon rashers 4
- Green beans 100g
- Lemon 2
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
SupermarketGeneric UK supermarket
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets
Estimated Daily Macros Per Person
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
Training Day 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
2000 kcal - 146g protein, 261g carbs, 42g fat, 58g fibre- Breakfast: Baked Beans on Wholemeal Toast (341 kcal, 18g protein, 59g carbs, 3g fat, 13g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (535 kcal, 45g protein, 47g carbs, 20g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (694 kcal, 51g protein, 110g carbs, 8g fat, 29g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (262 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 13g protein, 14g carbs, 4g fat, 1g fibre per person)
Tuesday
2000 kcal - 125g protein, 232g carbs, 63g fat, 36g fibre- Breakfast: Baked Beans on Wholemeal Toast (293 kcal, 16g protein, 51g carbs, 3g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (593 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (633 kcal, 57g protein, 79g carbs, 10g fat, 11g fibre per person)
- Snack: Apple and Peanut Butter (151 kcal, 4g protein, 21g carbs, 7g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (330 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Wednesday
2000 kcal - 162g protein, 229g carbs, 45g fat, 40g fibre- Breakfast: Baked Beans on Wholemeal Toast (341 kcal, 18g protein, 59g carbs, 3g fat, 13g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (428 kcal, 51g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (752 kcal, 59g protein, 90g carbs, 14g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (245 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (234 kcal, 24g protein, 31g carbs, 1g fat, 6g fibre per person)
Thursday
2000 kcal - 149g protein, 239g carbs, 55g fat, 35g fibre- Breakfast: Baked Beans on Wholemeal Toast (346 kcal, 19g protein, 60g carbs, 3g fat, 13g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (485 kcal, 41g protein, 55g carbs, 11g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (768 kcal, 57g protein, 76g carbs, 31g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (134 kcal, 12g protein, 17g carbs, 3g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (267 kcal, 20g protein, 31g carbs, 7g fat, 3g fibre per person)
Friday
2000 kcal - 121g protein, 224g carbs, 69g fat, 39g fibre- Breakfast: Baked Beans on Wholemeal Toast (291 kcal, 16g protein, 51g carbs, 3g fat, 11g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (590 kcal, 44g protein, 65g carbs, 15g fat, 5g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (713 kcal, 44g protein, 55g carbs, 35g fat, 9g fibre per person)
- Snack: Roasted Spiced Chickpeas (256 kcal, 14g protein, 32g carbs, 9g fat, 10g fibre per person)
- Snack: Apple and Peanut Butter (150 kcal, 3g protein, 21g carbs, 7g fat, 4g fibre per person)
Saturday
2000 kcal - 162g protein, 161g carbs, 83g fat, 24g fibre- Breakfast: Light Full English Breakfast (474 kcal, 40g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (518 kcal, 36g protein, 44g carbs, 25g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (607 kcal, 61g protein, 71g carbs, 9g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (164 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (237 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
Sunday
2000 kcal - 182g protein, 216g carbs, 46g fat, 41g fibre- Breakfast: Light Full English Breakfast (524 kcal, 45g protein, 35g carbs, 22g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (426 kcal, 40g protein, 56g carbs, 8g fat, 9g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (805 kcal, 65g protein, 101g carbs, 13g fat, 19g fibre per person)
- Snack: Skyr High-Protein Yogurt (104 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (141 kcal, 13g protein, 17g carbs, 3g fat, 5g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 180g
- Quorn mince 200g
- Lean beef jerky 40g
- Salmon fillet 625g
- Tinned tuna in spring water 205g
- Chicken breast 160g
- Tinned chickpeas 330g
- Lean beef strips 525g
- Eggs 6
- Cod fillet 195g
- Turkey mince lean 220g
Carbs & Grains
- Wholemeal bread 10 slices
- Wholemeal pasta 360g dry
- Low-sugar granola 60g
- Quinoa 70g dry
- Oat biscuits 4
- Brown rice 160g dry
- Soba noodles 95g dry
- Wholemeal bread 2 slices
- New potatoes 200g
- White potatoes 250g
Vegetables
- Parsnip 100g
- Carrot 100g
- Sweet potato 525g
- Tinned tomatoes 1025g
- Onion 3
- Baby spinach 140g
- Cucumber 95g
- Sweetcorn 90g
- Peanut butter 2.75 tbsp
- Mixed leaves 165g
- Cherry tomatoes 8
- Red onion 1/2
- Pak choi 155g
- Cucumber 1/2 grated
- Carrot 2
- Celery sticks 4
- Mushrooms 165g
Dairy & Eggs
- Low-fat Greek yogurt 525g
- Semi-skimmed milk 150ml
- Skyr 165g
Fruit
- Apple 2
Herbs & Spices
- Mixed herbs 3 tsp
- Garlic 10 cloves
- Ginger 1 tsp
- Garlic clove 1
- Dill 2 tsp
- Smoked paprika 0.75 tsp
- Cumin 0.5 tsp
- Parsley fresh
- Paprika 1 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Honey 2 tsp
- Lemon dressing 30g
- Soy sauce 4.75 tbsp
- Balsamic dressing 15g
- Miso paste 1 tbsp
- Sesame oil 0.75 tsp
- Olive oil 2.75 tsp
- Olive oil spray x2
Tins & Jars
- Reduced-sugar baked beans 1175g
Extras
- Pumpkin seeds 70g
- Cheddar reduced-fat 25g
- Frozen stir-fry veg 330g
- Dark chocolate chips 30g
- Rye crackers 4
- Lemon juice 1 tsp
- Sesame seeds 1 tsp
- Lemon juice
- Back bacon rashers 4
- Green beans 100g
- Lemon 2
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
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 a generic UK supermarket average 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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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