Asda Body Recomposition Batch Plan — 2,200 kcal
Free 7-day body recomposition meal plan for Asda: ~2200 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 424 kcal, 14g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Add Banana 1, Rolled oats 50g, Oat milk 250ml, Peanut butter 1 tsp to a blender. Use about 1.37x the listed amounts for this plan.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 492 kcal, 33g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion half, Olive oil 1 tsp, Mixed leaves 60g. Use about 1.37x 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.
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 628 kcal, 49g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna 145g, Sweet potato 200g mashed, Spring onion 2, Egg 1, Mixed leaves 60g, Lemon dressing 15g. Use about 1.37x 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.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 383 kcal, 11g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Lay out the ingredients: Mixed nuts 30g, Raisins 20g. Use about 1.37x 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.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 273 kcal, 14g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Lay out the ingredients: Tinned chickpeas 200g, Smoked paprika 1 tsp, Cumin 0.5 tsp, Olive oil 1 tsp. Use about 1.37x 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
- Eggs 3
- Tinned tuna 145g
- Egg 1
- Salmon fillet 150g
- Chicken breast 200g
- Green lentils tinned 200g
- King prawns 200g
- Lean beef strips 160g
- Turkey mince lean 200g
- Pork tenderloin 200g
Carbs & Grains
- Rolled oats 50g
- Brown rice 80g dry
- Oatcakes 3
- Wholemeal pitta 1
- Rice cakes 3
- Wholewheat noodles 90g dry
Vegetables
- Courgette 1
- Red pepper 1
- Onion half
- Sweet potato 200g mashed
- Spring onion 2
- Baby spinach 60g
- Cucumber 50g
- Pea protein powder 30g
- Spinach 30g
- Tomato 1
- Celery sticks 4
- Mushrooms 200g
- Carrot 2
- Romaine lettuce leaves 4
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Coconut milk light 200ml
- Light cream cheese 20g
- Low-fat yogurt 80g
- Almond butter 1 tbsp
- Cottage cheese 100g
- Halloumi 100g
Extras & Condiments
- Banana 1
- Olive oil 1 tsp
- Mixed leaves 60g
- Lemon dressing 15g
- Raisins 20g
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Curry paste 30g
- Falafel 4 baked
- Hummus 40g
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Balsamic glaze 1 tsp
- Vegetable stock 200ml
- Pak choi 150g
- Soy sauce 1 tbsp
- Lime juice
- Garlic 3 cloves
- Paprika 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Ginger 1 tsp
- Apple 1
- Rosemary 1 tsp
- Frozen mixed berries 80g
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.