What this plan is for
An Asda body recomposition plan at 2,200 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Body Recomposition Batch Plan — 2,200 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,200 kcal/day and averages 163g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
2,200 kcal163g protein269g carbs54g fat51g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2199 kcal per person187g protein · 229g carbs per person
Breakfast620 kcal · 57g protein · 55g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 620 kcal, 57g protein, 55g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 60g wholemeal flour
- 2 eggs
- 100ml oat milk
- 100g low-fat Greek yogurt
- 70g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch585 kcal · 43g protein · 66g carbs · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 585 kcal, 43g protein, 66g carbs.
Recipe
Ingredients
- 1 standard tin of sardines, drained
- 90g wholemeal pasta (dry weight)
- 11 cherry tomatoes
- 1 generous handful baby spinach (about 40g)
- 1 tbsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain and cool slightly.
- Drain sardines.
- Rinse baby spinach, then slice or chop cherry tomatoes.
- Arrange sardines, wholemeal pasta (dry weight), cherry tomatoes, baby spinach and lemon juice in a bowl.
Dinner492 kcal · 54g protein · 52g carbs · 30 min
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 492 kcal, 54g protein, 52g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 1 medium sweet potato, cooked and mashed
- 2 spring onions
- 1 egg
- 2 generous handfuls mixed leaves (about 70g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Have the medium sweet potato, cooked and mashed ready, and leave it to cool if it is still warm.
- Drain the tuna, then mix it with the mashed potato, spring onions and the egg. Season to taste.
- Shape the mixture into evenly sized fishcakes. Cook in a lightly oiled non-stick pan for 3-4 minutes per side, until golden and hot through.
- Serve with mixed leaves and lemon dressing.
Snack180 kcal · 15g protein · 15g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 180 kcal, 15g protein, 15g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Snack322 kcal · 18g protein · 41g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 322 kcal, 18g protein, 41g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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.
0 of 47 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 2,200 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Sardine and Wholemeal Pasta Salad.
- Batch cook Tuna and Sweet Potato Fishcakes with Salad and Mushroom and Lentil Shepherd's Pie as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Lean Beef Jerky and Roasted Spiced Chickpeas.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Body Recomposition Batch Plan — 2,200 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
2199 kcal - 187g protein, 229g carbs, 59g fat, 39g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (620 kcal, 57g protein, 55g carbs, 19g fat, 9g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (585 kcal, 43g protein, 66g carbs, 15g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (492 kcal, 54g protein, 52g carbs, 9g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (180 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (322 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Tuesday
2200 kcal - 155g protein, 286g carbs, 50g fat, 60g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (571 kcal, 53g protein, 51g carbs, 18g fat, 8g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (545 kcal, 40g protein, 62g carbs, 14g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (618 kcal, 32g protein, 121g carbs, 3g fat, 30g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (298 kcal, 16g protein, 38g carbs, 10g fat, 11g fibre per person)
Wednesday
2199 kcal - 187g protein, 229g carbs, 59g fat, 39g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (620 kcal, 57g protein, 55g carbs, 19g fat, 9g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (585 kcal, 43g protein, 66g carbs, 15g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (492 kcal, 54g protein, 52g carbs, 9g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (180 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (322 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Thursday
2200 kcal - 155g protein, 286g carbs, 50g fat, 60g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (571 kcal, 53g protein, 51g carbs, 18g fat, 8g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (545 kcal, 40g protein, 62g carbs, 14g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (618 kcal, 32g protein, 121g carbs, 3g fat, 30g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (298 kcal, 16g protein, 38g carbs, 10g fat, 11g fibre per person)
Friday
2199 kcal - 187g protein, 229g carbs, 59g fat, 39g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (620 kcal, 57g protein, 55g carbs, 19g fat, 9g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (585 kcal, 43g protein, 66g carbs, 15g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (492 kcal, 54g protein, 52g carbs, 9g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (180 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (322 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Saturday
2201 kcal - 145g protein, 325g carbs, 35g fat, 64g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (424 kcal, 18g protein, 72g carbs, 8g fat, 11g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (455 kcal, 46g protein, 48g carbs, 10g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (885 kcal, 42g protein, 162g carbs, 7g fat, 37g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (273 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Lean Beef Jerky (164 kcal, 13g protein, 14g carbs, 4g fat, 1g fibre per person)
Sunday
2199 kcal - 125g protein, 299g carbs, 68g fat, 54g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (448 kcal, 19g protein, 76g carbs, 8g fat, 12g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (488 kcal, 49g protein, 52g carbs, 11g fat, 7g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (612 kcal, 29g protein, 119g carbs, 9g fat, 26g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (474 kcal, 23g protein, 28g carbs, 31g fat, 4g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 140g
- Eggs 14
- Tinned sardines 650g
- Tinned tuna 480g
- Lean beef jerky 260g
- Tinned chickpeas 1.3kg
- Green lentils 410g
- Chicken breast 380g
- Turkey breast slices 80g
- Smoked mackerel fillet 90g
Carbs & Grains
- Wholemeal flour 270g
- Wholemeal pasta 430g
- Rolled oats 130g
- Brown rice 80g
Vegetables
- Cherry tomatoes 4 x 300g packs (910g required)
- Baby spinach 340g
- Sweet potato 1.35kg
- Spring onion 7
- Mixed leaves 200g
- Mushrooms 410g
- Onion 3
- Carrot 4
- Sweet potato mash 525g
- Tinned tomatoes 3 x 400g tins (825g required)
- Red pepper 1
- Cucumber 1 (20g required)
- Spinach 110g
Dairy & Eggs
- Oat milk 1 x 1L carton (534ml required)
- Low-fat Greek yogurt 550g
- Semi-skimmed milk 1 x 1L carton (309ml required)
- Low-fat natural yogurt 170g
- Light cream cheese 55g
Fruit
- berries 320g
- Apple 3
Herbs & Spices
- Smoked paprika 2 tbsp
- Cumin 1.75 tbsp
- Cinnamon 1.25 tsp
- Garlic powder 2.25 tsp
- Chilli powder 1 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Lemon dressing 50g
- Olive oil 2.5 tbsp
- Vegetable stock 1 cube (makes 500ml; 408ml required)
- Peanut butter 17g
Tins & Jars
- Mixed beans 400g
Extras
- Lemon juice 5.75 tbsp
- Oatcakes 4
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 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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 163g 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 2,200 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 2,200 kcal/day, the Asda shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.