Asda Body Recomposition Meal Plan — 2,000 kcal
Free 7-day body recomposition meal plan for Asda: ~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 — 459 kcal, 35g protein. Portion adjusted to 1.35x to match the plan target.
Recipe
- Lay out the ingredients: Skyr 200g, Walnuts 20g, Banana 1, Honey 1 tsp. Use about 1.35x 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.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 514 kcal, 38g protein. Portion adjusted to 1.35x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 200g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 8, Mixed herbs 1 tsp, Wholemeal pitta 1. Use about 1.35x the listed amounts for this plan.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 513 kcal, 19g protein. Portion adjusted to 1.35x to match the plan target.
Recipe
- Prep the listed ingredients: Butternut squash 400g, Red lentils 100g, Onion 1, Garlic 2 cloves, Vegetable stock 700ml, Wholemeal roll 1. Use about 1.35x the listed amounts for this plan.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 203 kcal, 41g protein. Portion adjusted to 1.35x to match the plan target.
Recipe
- Lay out the ingredients: Chicken breast 120g cooked. Use about 1.35x 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.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 311 kcal, 11g protein. Portion adjusted to 1.35x to match the plan target.
Recipe
- Lay out the ingredients: Pumpkin seeds 30g, Dark chocolate chips 15g. Use about 1.35x 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.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Chicken breast 120g cooked
- Turkey sausages 4
- Cod fillet 180g
- King prawns 200g
- Eggs 2
- Lean beef strips 180g
Carbs & Grains
- Wholemeal pitta 1
- Rice cakes 2
- Low-sugar granola 30g
- Wholewheat noodles 90g dry
- Brown rice 80g dry
- Oatcakes 4
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Onion 1
- Carrot 1
- Celery 2 stalks
- Tinned tomatoes 400g
- Cucumber quarter grated
- Sweet potato 200g
- Broccoli 200g
- Avocado half
- Peas 80g
Dairy & Eggs
- Skyr 200g
- Cottage cheese 200g
- Butternut squash 400g
- Low-fat Greek yogurt 100g
- Peanut butter 1 tbsp
Extras & Condiments
- Walnuts 20g
- Banana 1
- Honey 1 tsp
- Mixed herbs 1 tsp
- Garlic 2 cloves
- Vegetable stock 700ml
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Paprika 1 tsp
- Dill 1 tsp
- Hummus 60g
- Olive oil 1 tsp
- Lemon 1
- Basil fresh
- Chilli flakes pinch
- Cannellini beans tinned 200g
- Reduced-fat crème fraîche 80g
- Rye crackers 4
- Mustard 1 tsp
- Mango half
- Lime juice
- Coriander fresh
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Dried blueberries 20g
- Cumin 1 tsp
- Almonds 20g
- Frozen stir-fry veg 150g
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 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 Asda 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.