Asda Lean Body Recomposition 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
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 386 kcal, 14g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 200ml, Banana 1, Honey 1 tsp. Use about 1.17x the listed amounts for this plan.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 608 kcal, 49g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Salmon fillet 150g, Quinoa 80g dry, Baby spinach 60g, Cucumber 50g, Lemon dressing 15g, Pumpkin seeds 10g. Use about 1.17x 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.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 526 kcal, 23g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Red lentils 120g, Tinned tomatoes 200g, Onion 1, Garlic 3 cloves, Ginger 1 tsp, Garam masala 2 tsp, Brown rice 80g dry. Use about 1.17x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 269 kcal, 26g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Add Rolled oats 40g, Skyr 100g, Semi-skimmed milk 100ml, Banana half to a lidded container. Use about 1.17x the listed amounts for this plan.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 211 kcal, 8g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Lay out the ingredients: Peanut butter 2 tbsp, Celery sticks 4. Use about 1.17x 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
- Salmon fillet 150g
- Red lentils 120g
- Chicken thighs 220g
- Green lentils 100g
- Lean beef jerky 40g
- Turkey breast slices 80g
- Eggs 2
- Firm tofu 200g
- King prawns 120g
Carbs & Grains
- Brown rice 80g dry
- Rolled oats 40g
- Wholemeal pitta 1
Vegetables
- Baby spinach 60g
- Cucumber 50g
- Tinned tomatoes 200g
- Onion 1
- Celery sticks 4
- Tomato 1
- Spinach 100g
- Courgette 1
- Broccoli 200g
- Spring onion 2
- Frozen edamame beans 150g
- Sweet potato 200g
- Romaine lettuce leaves 4
Dairy & Eggs
- Semi-skimmed milk 200ml
- Skyr 100g
- Peanut butter 2 tbsp
- Light cream cheese 30g
- Halloumi 100g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Quinoa 80g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Paprika 2 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Fajita spice 2 tsp
- Whey protein powder 30g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Sea salt pinch
- Dill 1 tsp
- Plain kefir 200ml
- Chia seeds 1 tbsp
- Soy sauce 1 tbsp
- Curry powder 2 tsp
- Reduced-sugar baked beans 200g
- Rye crackers 4
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.