Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 102g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (494 kcal, 24g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (482 kcal, 21g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (518 kcal, 26g protein)
Snack: Light Mozzarella and Tomato (224 kcal, 19g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (476 kcal, 24g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (634 kcal, 32g protein)
Snack: Cottage Cheese with Cucumber (158 kcal, 22g protein)
Snack: Apple with Walnuts (256 kcal, 6g protein)
Weekly shopping list
Protein
Eggs 2
Green lentils 120g dry
Green lentils tinned 235g
Beef tomato 1
Tinned tuna in spring water 170g
King prawns 230g
Smoked salmon 70g
Green lentils 125g
Turkey mince lean 245g
Tinned sardines in spring water 110g
Chicken stock 110ml
Pork tenderloin 220g
Chicken breast 170g
Tinned chickpeas 160g
Pork loin 235g
Eggs 2 hard-boiled
Carbs & Grains
Wholemeal flour 95g
Rolled oats 60g
Baking potato 230g
Wholewheat noodles 105g dry
Brown rice 85g dry
Wholemeal pasta 105g dry
Orzo pasta 70g dry
Wholemeal bread 2 slices
Vegetables
Sweet potato 235g
Baby spinach 70g
Mushrooms 235g
Onion 1
Carrot 2
Sweet potato mash 290g
Sweetcorn 70g
Courgette 1
Red pepper 1
Tinned tomatoes 490g
Spinach 125g
Frozen peas 85g
Cherry tomatoes 8
Cucumber 55g
Celery 2 stalks
Parsnip 175g
Cucumber half
Dairy & Eggs
Semi-skimmed milk 175ml
Low-fat yogurt 120g
Light mozzarella 120g
Peanut butter 35g
Low-fat Greek yogurt 35g
Light cream cheese 35g
Skyr 185g
Ricotta 120g
Cottage cheese 185g
Extras & Condiments
Blueberries 60g
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Vegetable stock 235ml
Basil leaves
Balsamic glaze 1.25 tsp
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Pak choi 175g
Sweet chilli sauce 25g
Soy sauce 1.25 tbsp
Lime juice
Rye crackers 3
Frozen mixed berries 90g
Garlic 4 cloves
Paprika 1.25 tsp
Apple 1
Rosemary 1 tsp
Olive oil 1 tbsp
Walnuts 20g
Mixed leaves 85g
Lemon dressing 15g
Cheddar reduced-fat 30g
Dark chocolate 70% 30g
Almonds 20g
Wholemeal bagel 1
Parsley fresh
Light mayo 25g
Watercress 35g
Mustard 1.25 tsp
Parmesan 20g
Your 7-Day Meal Plan
Monday
2000 kcal102g protein
Breakfast494 kcal · 24g protein · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 494 kcal, 24g protein.
Recipe
Add the base ingredients to a bowl: Wholemeal flour 95g, Eggs 2, Semi-skimmed milk 175ml, Low-fat yogurt 120g, Blueberries 60g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch482 kcal · 21g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 482 kcal, 21g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 235g, Baby spinach 70g, Tahini 25g, Lemon juice, Cumin 1.25 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.
Dinner518 kcal · 26g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 518 kcal, 26g protein.
Recipe
Prepare the ingredients: Green lentils tinned 235g, Mushrooms 235g, Onion 1, Carrot 2, Sweet potato mash 290g, Vegetable stock 235ml.
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.
Snack224 kcal · 19g protein · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 224 kcal, 19g protein.
Recipe
Lay out the ingredients: Light mozzarella 120g, Beef tomato 1, Basil leaves, Balsamic glaze 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack282 kcal · 12g protein · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 282 kcal, 12g protein.
Recipe
Lay out the ingredients: Rolled oats 60g, Peanut butter 35g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
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
Eggs 2
Green lentils 120g dry
Green lentils tinned 235g
Beef tomato 1
Tinned tuna in spring water 170g
King prawns 230g
Smoked salmon 70g
Green lentils 125g
Turkey mince lean 245g
Tinned sardines in spring water 110g
Chicken stock 110ml
Pork tenderloin 220g
Chicken breast 170g
Tinned chickpeas 160g
Pork loin 235g
Eggs 2 hard-boiled
Carbs & Grains
Wholemeal flour 95g
Rolled oats 60g
Baking potato 230g
Wholewheat noodles 105g dry
Brown rice 85g dry
Wholemeal pasta 105g dry
Orzo pasta 70g dry
Wholemeal bread 2 slices
Vegetables
Sweet potato 235g
Baby spinach 70g
Mushrooms 235g
Onion 1
Carrot 2
Sweet potato mash 290g
Sweetcorn 70g
Courgette 1
Red pepper 1
Tinned tomatoes 490g
Spinach 125g
Frozen peas 85g
Cherry tomatoes 8
Cucumber 55g
Celery 2 stalks
Parsnip 175g
Cucumber half
Dairy & Eggs
Semi-skimmed milk 175ml
Low-fat yogurt 120g
Light mozzarella 120g
Peanut butter 35g
Low-fat Greek yogurt 35g
Light cream cheese 35g
Skyr 185g
Ricotta 120g
Cottage cheese 185g
Extras & Condiments
Blueberries 60g
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Vegetable stock 235ml
Basil leaves
Balsamic glaze 1.25 tsp
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Pak choi 175g
Sweet chilli sauce 25g
Soy sauce 1.25 tbsp
Lime juice
Rye crackers 3
Frozen mixed berries 90g
Garlic 4 cloves
Paprika 1.25 tsp
Apple 1
Rosemary 1 tsp
Olive oil 1 tbsp
Walnuts 20g
Mixed leaves 85g
Lemon dressing 15g
Cheddar reduced-fat 30g
Dark chocolate 70% 30g
Almonds 20g
Wholemeal bagel 1
Parsley fresh
Light mayo 25g
Watercress 35g
Mustard 1.25 tsp
Parmesan 20g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
