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A 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 Balanced Plate Weekly Body Recomposition Plan — 2,200 kcal
Free printable UK body recomposition meal plan for Asda: 7 days at ~2,200 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Asda Balanced Plate Weekly Body Recomposition Plan — 2,200 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2200 kcal per person150g protein · 280g carbs per person
Breakfast361 kcal · 10g protein · 52g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 361 kcal, 10g protein, 52g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Rye bread 2 slices, Avocado half, Cherry tomatoes 6, Lemon juice 1 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch594 kcal · 48g protein · 72g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 594 kcal, 48g protein, 72g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Turkey mince lean 180g, Brown rice 80g dry, Frozen peas 80g, Chicken stock 100ml, Garlic 2 cloves.
- 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.
Dinner744 kcal · 45g protein · 94g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 744 kcal, 45g protein, 94g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 200g, Brown rice 90g dry, Broccoli 200g, Teriyaki sauce 40g, Sesame seeds 1 tsp, Spring onion 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack219 kcal · 21g protein · 30g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 219 kcal, 21g protein, 30g carbs.
Recipe
- Lay out the ingredients: Turkey breast slices 80g, Rye crackers 4, Mustard 1 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 · 26g protein · 32g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 282 kcal, 26g protein, 32g carbs.
Recipe
- Add Pea protein powder 30g, Oat milk 250ml, Spinach 30g, Banana half to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
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.
Protein
- Turkey mince lean 180g
- Chicken stock 875ml
- Firm tofu 200g
- Turkey breast slices 260g
- Chicken breast 550g
- Salmon fillet 205g
- Eggs 2 hard-boiled
- Quorn mince 200g
- Cod fillet 260g
- Lean beef strips 145g
- Tinned chickpeas 360g
- Eggs 6
- Smoked salmon 270g
- King prawns 180g
- Eggs 2 soft-boiled
Carbs & Grains
- Rye bread 11 slices
- Brown rice 480g dry
- Wholemeal tortilla 1
- Soba noodles 105g dry
- Wholemeal bread 6 slices
- Wholemeal pasta 180g dry
- Oatcakes 8
- Oat biscuits 4
- Orzo pasta 80g dry
- New potatoes 330g
Vegetables
- Avocado 3 1/4
- Cherry tomatoes 38
- Frozen peas 150g
- Broccoli 200g
- Spring onion 2
- Pea protein powder 30g
- Spinach 30g
- Romaine lettuce 70g
- Pak choi 170g
- Watercress 30g
- Tinned tomatoes 575g
- Onion 3
- Peanut butter 2 tbsp
- Carrot 1
- Celery 3 stalks
- Celery sticks 9
- Sweet potato 180g
- Mixed leaves 135g
- Red onion 1/2
- Baby spinach 290g
- Cucumber slices 4
- Mixed peppers 135g
- Cucumber 1
Dairy & Eggs
- Oat milk 250ml
- Parmesan 25g
- Low-fat Greek yogurt 310g
- Semi-skimmed milk 340ml
- Almond butter 2.25 tbsp
- Coconut milk light 180ml
- Light cream cheese 25g
- Ricotta 100g
Fruit
- Banana 1/2
- Apple 1
Herbs & Spices
- Chilli flakes pinch x5
- Garlic 9 cloves
- Mixed herbs 1 tsp
- Parsley fresh
- Parsley
Condiments & Oils
- Teriyaki sauce 40g
- Mustard 3.25 tsp
- Light Caesar dressing 25g
- Miso paste 1.25 tbsp
- Soy sauce 3 tbsp
- Honey 2.25 tsp
- Light mayo 20g
- Olive oil 1.25 tsp
- Balsamic dressing 15g
- Curry paste 25g
- Olive oil 2 tbsp
- Sesame oil 1 tsp
- Tahini dressing 20g
Extras
- Lemon juice 7.5 tsp
- Sesame seeds 2.25 tsp
- Rye crackers 9
- Frozen berries 125g
- Whey protein powder 35g
- Reduced-fat cheddar 75g
- Green beans 195g
- Lemon 1
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~2200 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets
Estimated Daily Macros Per Person
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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Balanced Plate Weekly Body Recomposition 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
2200 kcal - 150g protein, 280g carbs, 51g fat, 37g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (361 kcal, 10g protein, 52g carbs, 12g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (594 kcal, 48g protein, 72g carbs, 9g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (744 kcal, 45g protein, 94g carbs, 22g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (219 kcal, 21g protein, 30g carbs, 2g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Tuesday
2200 kcal - 179g protein, 223g carbs, 73g fat, 26g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (422 kcal, 11g protein, 61g carbs, 14g fat, 13g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (456 kcal, 49g protein, 38g carbs, 14g fat, 2g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (850 kcal, 63g protein, 84g carbs, 34g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (180 kcal, 17g protein, 21g carbs, 3g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (292 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
Wednesday
2200 kcal - 109g protein, 278g carbs, 75g fat, 52g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (373 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (415 kcal, 23g protein, 38g carbs, 18g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (690 kcal, 51g protein, 110g carbs, 8g fat, 28g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (341 kcal, 17g protein, 33g carbs, 18g fat, 5g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (381 kcal, 8g protein, 43g carbs, 19g fat, 3g fibre per person)
Thursday
2200 kcal - 164g protein, 284g carbs, 48g fat, 48g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (479 kcal, 13g protein, 69g carbs, 16g fat, 14g fibre per person)
- Lunch: Chicken and Orzo Soup (705 kcal, 62g protein, 95g carbs, 8g fat, 10g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (586 kcal, 57g protein, 73g carbs, 9g fat, 12g fibre per person)
- Snack: Almond Butter with Celery Sticks (140 kcal, 5g protein, 7g carbs, 12g fat, 4g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (290 kcal, 27g protein, 40g carbs, 3g fat, 8g fibre per person)
Friday
2200 kcal - 126g protein, 288g carbs, 62g fat, 51g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (336 kcal, 9g protein, 48g carbs, 11g fat, 10g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (427 kcal, 36g protein, 48g carbs, 10g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1044 kcal, 43g protein, 150g carbs, 33g fat, 26g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (250 kcal, 24g protein, 26g carbs, 5g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (143 kcal, 14g protein, 16g carbs, 3g fat, 2g fibre per person)
Saturday
2200 kcal - 159g protein, 217g carbs, 78g fat, 20g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 31g carbs, 20g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (604 kcal, 43g protein, 65g carbs, 18g fat, 4g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (670 kcal, 57g protein, 71g carbs, 17g fat, 4g fibre per person)
- Snack: Apple and Peanut Butter (153 kcal, 4g protein, 21g carbs, 7g fat, 4g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (298 kcal, 15g protein, 29g carbs, 16g fat, 4g fibre per person)
Sunday
2200 kcal - 130g protein, 190g carbs, 99g fat, 29g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (550 kcal, 46g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (643 kcal, 26g protein, 73g carbs, 26g fat, 8g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (708 kcal, 33g protein, 69g carbs, 33g fat, 11g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (188 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
- Snack: Almond Butter with Celery Sticks (111 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Weekly shopping list
Protein
- Turkey mince lean 180g
- Chicken stock 875ml
- Firm tofu 200g
- Turkey breast slices 260g
- Chicken breast 550g
- Salmon fillet 205g
- Eggs 2 hard-boiled
- Quorn mince 200g
- Cod fillet 260g
- Lean beef strips 145g
- Tinned chickpeas 360g
- Eggs 6
- Smoked salmon 270g
- King prawns 180g
- Eggs 2 soft-boiled
Carbs & Grains
- Rye bread 11 slices
- Brown rice 480g dry
- Wholemeal tortilla 1
- Soba noodles 105g dry
- Wholemeal bread 6 slices
- Wholemeal pasta 180g dry
- Oatcakes 8
- Oat biscuits 4
- Orzo pasta 80g dry
- New potatoes 330g
Vegetables
- Avocado 3 1/4
- Cherry tomatoes 38
- Frozen peas 150g
- Broccoli 200g
- Spring onion 2
- Pea protein powder 30g
- Spinach 30g
- Romaine lettuce 70g
- Pak choi 170g
- Watercress 30g
- Tinned tomatoes 575g
- Onion 3
- Peanut butter 2 tbsp
- Carrot 1
- Celery 3 stalks
- Celery sticks 9
- Sweet potato 180g
- Mixed leaves 135g
- Red onion 1/2
- Baby spinach 290g
- Cucumber slices 4
- Mixed peppers 135g
- Cucumber 1
Dairy & Eggs
- Oat milk 250ml
- Parmesan 25g
- Low-fat Greek yogurt 310g
- Semi-skimmed milk 340ml
- Almond butter 2.25 tbsp
- Coconut milk light 180ml
- Light cream cheese 25g
- Ricotta 100g
Fruit
- Banana 1/2
- Apple 1
Herbs & Spices
- Chilli flakes pinch x5
- Garlic 9 cloves
- Mixed herbs 1 tsp
- Parsley fresh
- Parsley
Condiments & Oils
- Teriyaki sauce 40g
- Mustard 3.25 tsp
- Light Caesar dressing 25g
- Miso paste 1.25 tbsp
- Soy sauce 3 tbsp
- Honey 2.25 tsp
- Light mayo 20g
- Olive oil 1.25 tsp
- Balsamic dressing 15g
- Curry paste 25g
- Olive oil 2 tbsp
- Sesame oil 1 tsp
- Tahini dressing 20g
Extras
- Lemon juice 7.5 tsp
- Sesame seeds 2.25 tsp
- Rye crackers 9
- Frozen berries 125g
- Whey protein powder 35g
- Reduced-fat cheddar 75g
- Green beans 195g
- Lemon 1
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.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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