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 Training Day Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 134g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
2,003 kcal134g protein232g carbs61g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person135g protein · 229g carbs per person
Breakfast531 kcal · 16g protein · 81g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 531 kcal, 16g protein, 81g carbs.
Recipe
Ingredients
- 70g rolled oats
- 225ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch327 kcal · 37g protein · 41g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 327 kcal, 37g protein, 41g carbs.
Recipe
Ingredients
- 150g baking potato
- 1 standard tin of tuna, drained
- 50g sweetcorn
- 25g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner619 kcal · 62g protein · 74g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 619 kcal, 62g protein, 74g carbs.
Recipe
Ingredients
- 175g chicken thighs
- 80g green lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 2 garlic cloves
- 1½ tsp paprika
- 3 generous handfuls spinach (about 80g)
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
- Stir in paprika, then add green lentils and spinach with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack341 kcal · 17g protein · 19g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 341 kcal, 17g protein, 19g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 15g light cream cheese
- ¾ tsp lemon juice
- 2 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion smoked mackerel fillet as needed.
- Top oatcakes with smoked mackerel fillet, light cream cheese and lemon juice and serve.
Snack183 kcal · 3g protein · 14g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 183 kcal, 3g protein, 14g carbs.
Recipe
Ingredients
- 20g walnuts
- 15g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine walnuts and dried blueberries in a bowl or lidded container.
Weekly Shopping List
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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.
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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 Training Day 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
2001 kcal - 135g protein, 229g carbs, 63g fat, 40g fibre- Breakfast: Banana and Peanut Butter Porridge (531 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (327 kcal, 37g protein, 41g carbs, 2g fat, 4g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (619 kcal, 62g protein, 74g carbs, 10g fat, 19g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (341 kcal, 17g protein, 19g carbs, 23g fat, 3g fibre per person)
- Snack: Walnuts and Dried Blueberries (183 kcal, 3g protein, 14g carbs, 13g fat, 2g fibre per person)
Tuesday
2001 kcal - 123g protein, 224g carbs, 71g fat, 35g fibre- Breakfast: Banana and Peanut Butter Porridge (537 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (490 kcal, 43g protein, 57g carbs, 9g fat, 5g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (596 kcal, 37g protein, 51g carbs, 31g fat, 11g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (192 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
- Snack: Tuna on Rye Crackers (186 kcal, 19g protein, 24g carbs, 1g fat, 5g fibre per person)
Wednesday
1995 kcal - 108g protein, 220g carbs, 77g fat, 26g fibre- Breakfast: Banana and Peanut Butter Porridge (527 kcal, 16g protein, 80g carbs, 15g fat, 12g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (508 kcal, 20g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (579 kcal, 43g protein, 57g carbs, 23g fat, 5g fibre per person)
- Snack: Walnuts and Dried Blueberries (183 kcal, 3g protein, 14g carbs, 13g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (198 kcal, 26g protein, 13g carbs, 5g fat, 0g fibre per person)
Thursday
2006 kcal - 143g protein, 252g carbs, 47g fat, 40g fibre- Breakfast: Banana and Peanut Butter Porridge (646 kcal, 19g protein, 99g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (431 kcal, 43g protein, 46g carbs, 9g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (589 kcal, 47g protein, 64g carbs, 17g fat, 9g fibre per person)
- Snack: Tuna on Rye Crackers (216 kcal, 23g protein, 28g carbs, 1g fat, 6g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (124 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Friday
2018 kcal - 129g protein, 234g carbs, 64g fat, 35g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Chicken and Orzo Soup (484 kcal, 43g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (550 kcal, 43g protein, 62g carbs, 18g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Saturday
1999 kcal - 134g protein, 294g carbs, 34g fat, 54g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (315 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (517 kcal, 23g protein, 95g carbs, 7g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (749 kcal, 35g protein, 136g carbs, 6g fat, 31g fibre per person)
- Snack: Sliced Cooked Chicken Breast (168 kcal, 32g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (250 kcal, 22g protein, 30g carbs, 5g fat, 5g fibre per person)
Sunday
1999 kcal - 168g protein, 171g carbs, 74g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (549 kcal, 27g protein, 20g carbs, 39g fat, 5g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (631 kcal, 64g protein, 74g carbs, 10g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (137 kcal, 23g protein, 3g carbs, 5g fat, 1g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (287 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 370g
- Chicken thighs 180g
- Green lentils 80g
- Smoked mackerel fillet 65g
- Salmon fillet 290g
- Eggs 2
- Whey protein powder 23g
- Chicken breast 420g
- King prawns 420g
- Pork tenderloin 180g
- Tinned chickpeas 170g
- Pea protein powder 25g
- Turkey breast slices 85g
Carbs & Grains
- Rolled oats 380g
- Baking potato 160g
- Brown rice 270g
- Soba noodles 70g
- Wholemeal pasta 85g
- Orzo pasta 55g
- White potatoes 260g
Vegetables
- Tinned tomatoes 3 x 400g tins (824g required)
- Onion 4
- Spinach 110g
- Edamame beans 65g
- Spring onion 2
- Sweet potato 525g
- Broccoli 170g
- Avocado 1
- Mixed leaves 110g
- Cherry tomatoes 1 x 300g pack (269g required)
- Pak choi 120g
- Baby spinach 150g
- Cucumber 1 (96g required)
- Carrot 2
- Celery 2 sticks
- Celery 2 stalks
- Romaine lettuce 80g
- Red pepper 2
- Courgette 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1469ml required)
- Low-fat Greek yogurt 120g
- Light cream cheese 50g
- Semi-skimmed milk 1 x 1L carton (390ml required)
- Skyr 380g
- Halloumi 110g
Fruit
- Banana 7
- Dried blueberries 35g
- Apple 1
Herbs & Spices
- Garlic 8 cloves
- Paprika 1.75 tsp
- Dill 1.75 tsp
- Garlic powder 1 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
- Parsley, optional to taste x2
- Rosemary 1 tsp
- Curry powder 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Peanut butter 70g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Olive oil 4.25 tbsp
- Tahini dressing 16g
- Miso paste 2.5 tsp
- Chicken stock 550ml
- Light mayo 30g
- Honey 2 tsp
Tins & Jars
- Mixed beans 340g
Extras
- Sweetcorn 50g
- Lemon juice 2.75 tsp
- Oatcakes 3
- Walnuts 80g
- Lemon 1
- Pumpkin seeds 24g
- Dark chocolate chips 12g
- Rye 7 crackers
- Sesame seeds 1 tsp
- Dark chocolate 70% 30g
- Almonds 18g
- Lemon juice, optional to taste x2
- Balsamic glaze 1.25 tsp
- Smoked haddock fillet 190g
- Reduced-fat cheddar 35g
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 134g 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 both protein and carbs are set high together, rather than trading one off against the other.
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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