Asda High-Protein 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.

SupermarketAsda
Calorie target~2200 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets

Estimated daily macros

Protein
165g
Carbs
190g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~2200 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

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 High-Protein Body Recomposition Plan — 2,200 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: ~2200 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2200 kcal - 168g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (556 kcal, 41g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (518 kcal, 23g protein)
  • Dinner: Baked Cod and Chickpea Stew (634 kcal, 60g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (259 kcal, 23g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (233 kcal, 21g protein)

Tuesday

2200 kcal - 168g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (556 kcal, 41g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (621 kcal, 54g protein)
  • Dinner: Chickpea and Sweet Potato Stew (544 kcal, 21g protein)
  • Snack: Skyr High-Protein Yogurt (194 kcal, 26g protein)
  • Snack: Sardines on Rye Crackers (285 kcal, 26g protein)

Wednesday

2200 kcal - 151g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (534 kcal, 40g protein)
  • Lunch: Cannellini Bean and Tomato Soup (398 kcal, 20g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (771 kcal, 65g protein)
  • Snack: Apple with Walnuts (261 kcal, 6g protein)
  • Snack: Light Mozzarella and Tomato (236 kcal, 20g protein)

Thursday

2200 kcal - 153g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (560 kcal, 42g protein)
  • Lunch: Tiger Prawn and Mango Salad (443 kcal, 36g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (599 kcal, 44g protein)
  • Snack: Dark Chocolate and Almonds (338 kcal, 8g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (260 kcal, 23g protein)

Friday

2200 kcal - 153g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (535 kcal, 40g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (646 kcal, 56g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (559 kcal, 25g protein)
  • Snack: Apple and Peanut Butter (274 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (186 kcal, 25g protein)

Saturday

2200 kcal - 126g protein
  • Breakfast: Chia Seed Pudding with Mango (376 kcal, 12g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (738 kcal, 59g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (630 kcal, 24g protein)
  • Snack: Cottage Cheese with Cucumber (174 kcal, 24g protein)
  • Snack: Apple with Walnuts (282 kcal, 7g protein)

Sunday

2200 kcal - 103g protein
  • Breakfast: Chia Seed Pudding with Mango (373 kcal, 12g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (613 kcal, 37g protein)
  • Snack: Almonds and Dried Cranberries (307 kcal, 9g protein)
  • Snack: Dark Chocolate and Almonds (347 kcal, 8g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Red lentils 130g
  • Cod fillet 260g
  • Tinned chickpeas 260g
  • Smoked salmon 80g
  • Tinned sardines in spring water 115g
  • Beef tomato 1
  • King prawns 195g
  • Quorn mince 260g
  • Chicken breast 225g
  • Lean beef strips 240g
  • Silken tofu 200g
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal flour 65g
  • Wholemeal roll 1
  • Brown rice 110g dry
  • Wholemeal pasta 115g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 525g
  • Sweet potato 260g
  • Spinach 130g
  • Courgette 1
  • Red pepper 1
  • Red onion quarter
  • Mixed peppers 185g
  • Mushrooms 270g
  • Frozen peas 135g
  • Cucumber 3/4
  • Edamame beans 135g

Dairy & Eggs

  • Oat milk 130ml
  • Low-fat Greek yogurt 130g
  • Light cream cheese 40g
  • Skyr 195g
  • Light mozzarella 125g
  • Peanut butter 1.25 tbsp
  • Coconut milk 270ml
  • Cottage cheese 200g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 80g
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Rye crackers 4
  • Frozen mixed berries 105g
  • Olive oil 1.25 tsp
  • Lemon 1
  • Cumin 1.25 tsp
  • Cannellini beans tinned 250g
  • Basil
  • Lean sirloin steak 270g
  • Apple 1
  • Walnuts 25g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed herbs 1.25 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Frozen stir-fry veg 200g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Parmesan 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

2200 kcal168g protein
Breakfast556 kcal · 41g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 556 kcal, 41g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 65g, Eggs 3, Oat milk 130ml, Low-fat Greek yogurt 130g, Frozen berries 80g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch518 kcal · 23g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 518 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 130g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 650ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner634 kcal · 60g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 634 kcal, 60g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 260g, Tinned chickpeas 260g, Tinned tomatoes 525g, Onion 1, Garlic 4 cloves, Paprika 1.25 tsp, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack259 kcal · 23g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 259 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 80g, Light cream cheese 40g, Rye crackers 4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack233 kcal · 21g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 233 kcal, 21g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 195g, Frozen mixed berries 105g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Eggs 3
  • Red lentils 130g
  • Cod fillet 260g
  • Tinned chickpeas 260g
  • Smoked salmon 80g
  • Tinned sardines in spring water 115g
  • Beef tomato 1
  • King prawns 195g
  • Quorn mince 260g
  • Chicken breast 225g
  • Lean beef strips 240g
  • Silken tofu 200g
  • Firm tofu 270g

Carbs & Grains

  • Wholemeal flour 65g
  • Wholemeal roll 1
  • Brown rice 110g dry
  • Wholemeal pasta 115g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 525g
  • Sweet potato 260g
  • Spinach 130g
  • Courgette 1
  • Red pepper 1
  • Red onion quarter
  • Mixed peppers 185g
  • Mushrooms 270g
  • Frozen peas 135g
  • Cucumber 3/4
  • Edamame beans 135g

Dairy & Eggs

  • Oat milk 130ml
  • Low-fat Greek yogurt 130g
  • Light cream cheese 40g
  • Skyr 195g
  • Light mozzarella 125g
  • Peanut butter 1.25 tbsp
  • Coconut milk 270ml
  • Cottage cheese 200g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 80g
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Rye crackers 4
  • Frozen mixed berries 105g
  • Olive oil 1.25 tsp
  • Lemon 1
  • Cumin 1.25 tsp
  • Cannellini beans tinned 250g
  • Basil
  • Lean sirloin steak 270g
  • Apple 1
  • Walnuts 25g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed herbs 1.25 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Frozen stir-fry veg 200g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Parmesan 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Dried cranberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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