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A 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 Balanced Plate Weekly Body Recomposition Plan — 2,000 kcal
Free printable UK body recomposition meal plan for Asda: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Asda Balanced Plate Weekly Body Recomposition Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person93g protein · 280g carbs per person
Breakfast489 kcal · 26g protein · 60g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 489 kcal, 26g protein, 60g carbs.
Recipe
- Prepare the ingredients: Mushrooms 130g, Eggs 2, Sourdough bread 2 slices, Garlic 1 clove, Olive oil 1 tsp, Parsley pinch.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch437 kcal · 23g protein · 68g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 437 kcal, 23g protein, 68g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 70g dry, Edamame beans 90g, Cucumber 1/2, Red pepper 1, Soy sauce 1 tbsp, Sesame oil 1 tsp, Ginger 1 tsp.
- 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.
Dinner533 kcal · 28g protein · 104g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 533 kcal, 28g protein, 104g carbs.
Recipe
- Prepare the ingredients: Green lentils tinned 175g, Mushrooms 175g, Onion 1, Carrot 2, Sweet potato mash 220g, Vegetable stock 175ml.
- 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.
Snack330 kcal · 7g protein · 37g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 330 kcal, 7g protein, 37g carbs.
Recipe
- Lay out the ingredients: Oat biscuits 4, Peanut butter 1 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack211 kcal · 9g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 211 kcal, 9g protein, 11g carbs.
Recipe
- Lay out the ingredients: Pumpkin seeds 25g, Dark chocolate chips 15g.
- 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 Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 12
- Green lentils tinned 175g
- Firm tofu 150g
- Lean stewing beef 165g
- Beef stock 250ml
- Turkey breast slices 225g
- Green lentils 90g cooked
- Tuna steak 175g
- Lean beef mince 180g
- Salmon fillet 170g
- King prawns 160g
- Turkey mince lean 210g
- Chicken tikka 135g
Carbs & Grains
- Sourdough bread 10 slices
- Soba noodles 70g dry
- Oat biscuits 8
- Wholewheat noodles 65g dry
- Brown rice 170g dry
- Wholemeal bread 2 slices
- Oatcakes 8
- Wholemeal pitta 1
- Wholemeal tortilla 1
Vegetables
- Mushrooms 1025g
- Edamame beans 90g
- Cucumber 1/2
- Red pepper 1
- Onion 4
- Carrot 4
- Sweet potato mash 220g
- Peanut butter 3 tbsp
- Broccoli 280g
- Sweet potato 675g
- Tinned tomatoes 750g
- Pea protein powder 25g
- Spinach 130g
- Cucumber 100g
- Asparagus 135g
- Romaine lettuce leaves 4
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Celery sticks 4
- Mixed leaves 85g
- Red onion 1/4
- Cucumber slices 4
- Lettuce 35g
- Frozen peas 90g
Dairy & Eggs
- Oat milk 210ml
- Halloumi 70g
- Low-fat Greek yogurt 300g
- Semi-skimmed milk 270ml
- Cottage cheese 190g
- Almond butter 1 tbsp
- Coconut milk 390ml
- Light cream cheese 30g
- Mint yogurt sauce 25g
- Parmesan 20g
Fruit
- Banana 1/2
- Pomegranate seeds 25g
- Mango chunks 195g
- Mango 1/2
- Apple 1
Herbs & Spices
- Garlic 5 cloves
- Parsley pinch x5
- Ginger 2.75 tsp
- Garlic 12 cloves
- Mixed herbs 1 tsp
- Dill 1 tsp
- Chilli flakes pinch
- Coriander fresh
- Paprika 1 tsp
Condiments & Oils
- Olive oil 5.75 tsp
- Soy sauce 4.75 tbsp
- Sesame oil 1 tsp
- Vegetable stock 725ml
- Mustard 1.75 tsp
- Lemon dressing 15g
- Honey 2 tsp
- Olive oil 1 tbsp
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Rye crackers 7
- Lemon juice
- Frozen berries 120g
- Whey protein powder 25g
- Reduced-fat cheddar 75g
- Lemon 1
- Chia seeds 55g
- Vanilla extract drop x2
- Lime juice
SupermarketAsda
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
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 Balanced Plate 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 - 93g protein, 280g carbs, 63g fat, 47g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (489 kcal, 26g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (437 kcal, 23g protein, 68g carbs, 11g fat, 11g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (533 kcal, 28g protein, 104g carbs, 3g fat, 26g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (330 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (211 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Tuesday
2000 kcal - 149g protein, 255g carbs, 49g fat, 34g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (465 kcal, 25g protein, 57g carbs, 15g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (499 kcal, 36g protein, 61g carbs, 14g fat, 7g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (610 kcal, 47g protein, 83g carbs, 13g fat, 14g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (186 kcal, 18g protein, 26g carbs, 2g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (240 kcal, 23g protein, 28g carbs, 5g fat, 4g fibre per person)
Wednesday
2000 kcal - 164g protein, 213g carbs, 51g fat, 22g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (494 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (568 kcal, 38g protein, 55g carbs, 19g fat, 11g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (573 kcal, 56g protein, 67g carbs, 7g fat, 4g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (139 kcal, 13g protein, 16g carbs, 3g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (226 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
Thursday
2000 kcal - 124g protein, 202g carbs, 77g fat, 28g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (543 kcal, 29g protein, 66g carbs, 18g fat, 5g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (277 kcal, 39g protein, 7g carbs, 8g fat, 2g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (487 kcal, 31g protein, 56g carbs, 14g fat, 13g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (327 kcal, 17g protein, 32g carbs, 18g fat, 5g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (366 kcal, 8g protein, 41g carbs, 19g fat, 3g fibre per person)
Friday
2000 kcal - 130g protein, 222g carbs, 75g fat, 36g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (528 kcal, 28g protein, 64g carbs, 17g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (456 kcal, 34g protein, 63g carbs, 10g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (703 kcal, 44g protein, 61g carbs, 37g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (211 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Saturday
2000 kcal - 144g protein, 193g carbs, 74g fat, 45g fibre- Breakfast: Chia Seed Pudding with Mango (625 kcal, 11g protein, 24g carbs, 51g fat, 14g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (215 kcal, 31g protein, 21g carbs, 2g fat, 3g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (702 kcal, 58g protein, 98g carbs, 12g fat, 18g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (291 kcal, 28g protein, 31g carbs, 6g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (167 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Sunday
2000 kcal - 95g protein, 212g carbs, 87g fat, 34g fibre- Breakfast: Chia Seed Pudding with Mango (536 kcal, 9g protein, 21g carbs, 44g fat, 12g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (389 kcal, 40g protein, 34g carbs, 12g fat, 3g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (613 kcal, 27g protein, 105g carbs, 8g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (156 kcal, 4g protein, 22g carbs, 7g fat, 5g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (306 kcal, 15g protein, 30g carbs, 16g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Green lentils tinned 175g
- Firm tofu 150g
- Lean stewing beef 165g
- Beef stock 250ml
- Turkey breast slices 225g
- Green lentils 90g cooked
- Tuna steak 175g
- Lean beef mince 180g
- Salmon fillet 170g
- King prawns 160g
- Turkey mince lean 210g
- Chicken tikka 135g
Carbs & Grains
- Sourdough bread 10 slices
- Soba noodles 70g dry
- Oat biscuits 8
- Wholewheat noodles 65g dry
- Brown rice 170g dry
- Wholemeal bread 2 slices
- Oatcakes 8
- Wholemeal pitta 1
- Wholemeal tortilla 1
Vegetables
- Mushrooms 1025g
- Edamame beans 90g
- Cucumber 1/2
- Red pepper 1
- Onion 4
- Carrot 4
- Sweet potato mash 220g
- Peanut butter 3 tbsp
- Broccoli 280g
- Sweet potato 675g
- Tinned tomatoes 750g
- Pea protein powder 25g
- Spinach 130g
- Cucumber 100g
- Asparagus 135g
- Romaine lettuce leaves 4
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Celery sticks 4
- Mixed leaves 85g
- Red onion 1/4
- Cucumber slices 4
- Lettuce 35g
- Frozen peas 90g
Dairy & Eggs
- Oat milk 210ml
- Halloumi 70g
- Low-fat Greek yogurt 300g
- Semi-skimmed milk 270ml
- Cottage cheese 190g
- Almond butter 1 tbsp
- Coconut milk 390ml
- Light cream cheese 30g
- Mint yogurt sauce 25g
- Parmesan 20g
Fruit
- Banana 1/2
- Pomegranate seeds 25g
- Mango chunks 195g
- Mango 1/2
- Apple 1
Herbs & Spices
- Garlic 5 cloves
- Parsley pinch x5
- Ginger 2.75 tsp
- Garlic 12 cloves
- Mixed herbs 1 tsp
- Dill 1 tsp
- Chilli flakes pinch
- Coriander fresh
- Paprika 1 tsp
Condiments & Oils
- Olive oil 5.75 tsp
- Soy sauce 4.75 tbsp
- Sesame oil 1 tsp
- Vegetable stock 725ml
- Mustard 1.75 tsp
- Lemon dressing 15g
- Honey 2 tsp
- Olive oil 1 tbsp
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Pumpkin seeds 25g
- Dark chocolate chips 15g
- Rye crackers 7
- Lemon juice
- Frozen berries 120g
- Whey protein powder 25g
- Reduced-fat cheddar 75g
- Lemon 1
- Chia seeds 55g
- Vanilla extract drop x2
- Lime juice
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.
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
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