Asda Batch Cook Body Recomposition 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
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 320 kcal, 27g protein. Portion adjusted to 1.33x to match the plan target.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 200g, Frozen mixed berries 100g, Honey 1 tsp. Use about 1.33x the listed amounts for this plan.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 693 kcal, 53g protein. Portion adjusted to 1.33x to match the plan target.
Recipe
- Prepare the ingredients: Salmon fillet 150g, New potatoes 200g, Green beans 100g, Lemon 1, Olive oil 1 tsp. Use about 1.33x the listed amounts for this plan.
- 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.
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 680 kcal, 48g protein. Portion adjusted to 1.33x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 200g, Wholemeal pasta 90g dry, Cherry tomatoes 200g, Garlic 3 cloves, Olive oil 1 tbsp, Basil fresh, Chilli flakes pinch. Use about 1.33x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 200 kcal, 40g protein. Portion adjusted to 1.33x to match the plan target.
Recipe
- Lay out the ingredients: Chicken breast 120g cooked. Use about 1.33x 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.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 307 kcal, 11g protein. Portion adjusted to 1.33x to match the plan target.
Recipe
- Lay out the ingredients: Pumpkin seeds 30g, Dark chocolate chips 15g. Use about 1.33x 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
- Salmon fillet 150g
- King prawns 200g
- Chicken breast 120g cooked
- Tinned mackerel in brine 125g
- Smoked salmon 100g
- Turkey breast slices 80g
- Lean lamb mince 200g
- Pork tenderloin 180g
Carbs & Grains
- New potatoes 200g
- Wholemeal pasta 90g dry
- Brown rice 80g dry
- Wholewheat noodles 90g dry
- Rice cakes 2
- Low-sugar granola 30g
- Oatcakes 4
Vegetables
- Cherry tomatoes 200g
- Cucumber half
- Red onion half
- Broccoli 200g
- Carrot 1
- Celery sticks 2
- Onion 1
- Avocado half
- Baby spinach 30g
- Peas 80g
- Parsnip 100g
- Sweet potato 100g
Dairy & Eggs
- Low-fat Greek yogurt 200g
- Peanut butter 1 tbsp
- Semi-skimmed milk 200ml
- Coconut milk light 200ml
Extras & Condiments
- Frozen mixed berries 100g
- Honey 1 tsp
- Green beans 100g
- Lemon 1
- Olive oil 1 tsp
- Garlic 3 cloves
- Basil fresh
- Chilli flakes pinch
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Reduced-fat crème fraîche 80g
- Dill 1 tsp
- Hummus 60g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Banana 1
- Quinoa 80g dry
- Mixed leaves 60g
- Cumin 1 tsp
- Rye crackers 4
- Mustard 1 tsp
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 tsp
- Walnuts 25g
- Dried blueberries 20g
- Bran Flakes 45g
- Curry paste 30g
- Almonds 20g
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.