What this plan is for
An Asda body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Body Recomposition Meal Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 138g of protein, built around Asda's Just Essentials (formerly Smartprice) 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
SupermarketAsda
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,996 kcal138g protein229g carbs59g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person141g protein · 235g carbs per person
Breakfast347 kcal · 26g protein · 43g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 347 kcal, 26g protein, 43g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch479 kcal · 40g protein · 66g carbs · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 479 kcal, 40g protein, 66g carbs.
Recipe
Ingredients
- 175g king prawns
- 80g brown rice (dry weight)
- 3 garlic cloves
- lemon juice, to taste
- 2 generous handfuls baby spinach (about 60g)
- 1 tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange king prawns, brown rice (dry weight), lemon juice, to taste and baby spinach in a bowl and finish with olive oil.
Dinner695 kcal · 58g protein · 94g carbs · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 695 kcal, 58g protein, 94g carbs.
Recipe
Ingredients
- 200g chicken breast
- 1 pepper
- 1 onion
- 2 tsp fajita spice
- 80g brown rice (dry weight)
- 30g low-fat Greek yogurt
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add onion for the final minute and cook until fragrant.
- Slice or chop pepper and onion.
- Arrange chicken breast, pepper, fajita spice and brown rice (dry weight) in a bowl and finish with low-fat Greek yogurt.
Snack240 kcal · 10g protein · 13g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 240 kcal, 10g protein, 13g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Snack240 kcal · 7g protein · 19g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 240 kcal, 7g protein, 19g carbs.
Recipe
Ingredients
- 30g mixed nuts
- 20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
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 | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| 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
Asda Body Recomposition Meal 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 - 141g protein, 235g carbs, 60g fat, 25g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (347 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (479 kcal, 40g protein, 66g carbs, 8g fat, 3g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (695 kcal, 58g protein, 94g carbs, 8g fat, 10g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (240 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (240 kcal, 7g protein, 19g carbs, 17g fat, 3g fibre per person)
Tuesday
1993 kcal - 134g protein, 177g carbs, 82g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (359 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (722 kcal, 65g protein, 75g carbs, 16g fat, 12g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Dark Chocolate and Almonds (313 kcal, 7g protein, 12g carbs, 24g fat, 5g fibre per person)
Wednesday
1998 kcal - 187g protein, 202g carbs, 54g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (391 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (517 kcal, 45g protein, 58g carbs, 13g fat, 8g fibre per person)
- Dinner: Cod and Chickpea Stew (607 kcal, 64g protein, 75g carbs, 8g fat, 20g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (264 kcal, 7g protein, 21g carbs, 18g fat, 3g fibre per person)
- Snack: Sliced Cooked Chicken Breast (219 kcal, 41g protein, 0g carbs, 5g fat, 0g fibre per person)
Thursday
2003 kcal - 127g protein, 248g carbs, 50g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (306 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (463 kcal, 32g protein, 46g carbs, 12g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (751 kcal, 36g protein, 140g carbs, 4g fat, 20g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (223 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
Friday
1995 kcal - 129g protein, 276g carbs, 39g fat, 42g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (359 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (496 kcal, 38g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (815 kcal, 40g protein, 141g carbs, 4g fat, 23g fibre per person)
- Snack: Almonds and Dried Cranberries (225 kcal, 6g protein, 19g carbs, 14g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Saturday
1986 kcal - 104g protein, 208g carbs, 83g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (541 kcal, 13g protein, 64g carbs, 24g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (383 kcal, 22g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (657 kcal, 44g protein, 41g carbs, 35g fat, 8g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
1995 kcal - 145g protein, 259g carbs, 42g fat, 43g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (475 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (619 kcal, 53g protein, 76g carbs, 11g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (667 kcal, 50g protein, 106g carbs, 7g fat, 27g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (141 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- King prawns 180g
- Chicken breast 700g
- Eggs 7
- Lean beef strips 180g
- Cod fillet 230g
- Tinned chickpeas 230g
- Smoked salmon 90g
- Red lentils 220g
- Whey protein powder 30g
- Quorn mince 200g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 310g
- Wholemeal pasta 190g
- Quinoa 200g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
Vegetables
- Cherry tomatoes 3 x 300g packs (816g required)
- Baby spinach 60g
- Mixed peppers 200g
- Onion 7
- Courgette 2
- Red pepper 2
- Mixed leaves 210g
- Mushrooms 220g
- Sweet potato 230g
- Red onion 1
- Tinned tomatoes 4 x 400g tins (1461g required)
- Cucumber 1 (300g required)
- Butternut squash 430g
- Spinach 70g
- Broccoli 200g
Dairy & Eggs
- Cottage cheese 1.15kg
- Low-fat Greek yogurt 180g
- Low-fat crème fraîche 55g
- Semi-skimmed milk 1 x 1L carton (265ml required)
- Skyr 310g
- Coconut milk light 2 x 400ml tins (421ml required)
- Reduced-fat feta 70g
Fruit
- Raisins 45g
- Apple 2
- Mango chunks 170g
- mixed berries 80g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 22 cloves
- Thyme 1.25 tsp
- Paprika 1.25 tsp
- Parsley, optional to taste
- Dill 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1.25 tbsp
- Cinnamon 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Olive oil 1.5 tbsp
- Peanut butter 17g
- Balsamic dressing 17g
- Vegetable stock 2 cubes (makes 1L; 969ml required)
- Soy sauce 1 tbsp
Tins & Jars
- Cannellini beans 230g
Extras
- Lemon juice, optional to taste x2
- Fajita spice 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Mixed nuts 65g
- Dark chocolate 70% 60g
- Almonds 70g
- Dried cranberries 21g
- Maple syrup 2.25 tsp
- Walnuts 22g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
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 Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- 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 Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 138g 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 Asda 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 Asda — no specialist equipment or advanced technique is needed.
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