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 High-Protein Body Recomposition Plan — 2,200 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,200 kcal/day and averages 149g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBody Recomposition
Weekly cost£30–40 estimate
Daily average across the 7 days
2,197 kcal149g protein278g carbs57g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2198 kcal per person131g protein · 271g carbs per person
Breakfast326 kcal · 12g protein · 64g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 326 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 2 Weetabix
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch430 kcal · 36g protein · 59g carbs · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 430 kcal, 36g protein, 59g carbs.
Recipe
Ingredients
- 150g king prawns
- 70g brown rice (dry weight)
- 3 garlic cloves
- lemon juice, to taste
- 2 generous handfuls baby spinach (about 50g)
- 1 tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange king prawns, brown rice (dry weight), lemon juice, to taste and baby spinach in a bowl and finish with olive oil.
Dinner649 kcal · 51g protein · 77g carbs · 20 min
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 649 kcal, 51g protein, 77g carbs.
Recipe
Ingredients
- 175g lean beef strips
- 80g brown rice (dry weight)
- 175g frozen stir-fry veg
- 1¾ tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the lean beef strips for 3-4 minutes, until browned and cooked through.
- Add frozen stir-fry veg and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
Snack397 kcal · 13g protein · 47g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 397 kcal, 13g protein, 47g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- 1 tbsp honey
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Snack396 kcal · 19g protein · 24g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 396 kcal, 19g protein, 24g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 20g light cream cheese
- 1 tsp lemon juice
- 3 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion smoked mackerel fillet as needed.
- Top oatcakes with smoked mackerel fillet, light cream cheese and lemon juice and serve.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
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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 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 macros and the weekly shopping list.
7-day meal plan
Monday
2198 kcal - 131g protein, 271g carbs, 67g fat, 26g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (430 kcal, 36g protein, 59g carbs, 7g fat, 3g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (649 kcal, 51g protein, 77g carbs, 13g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (396 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
Tuesday
2198 kcal - 160g protein, 269g carbs, 53g fat, 34g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (361 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (637 kcal, 56g protein, 74g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (541 kcal, 54g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (189 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (470 kcal, 16g protein, 56g carbs, 21g fat, 9g fibre per person)
Wednesday
2200 kcal - 154g protein, 333g carbs, 37g fat, 49g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (443 kcal, 16g protein, 87g carbs, 6g fat, 7g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (511 kcal, 57g protein, 65g carbs, 4g fat, 6g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (705 kcal, 33g protein, 136g carbs, 10g fat, 30g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (316 kcal, 23g protein, 37g carbs, 8g fat, 3g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (225 kcal, 25g protein, 8g carbs, 9g fat, 3g fibre per person)
Thursday
2179 kcal - 144g protein, 270g carbs, 66g fat, 32g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (386 kcal, 14g protein, 75g carbs, 5g fat, 6g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (539 kcal, 45g protein, 74g carbs, 8g fat, 3g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (826 kcal, 51g protein, 71g carbs, 43g fat, 15g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (139 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (289 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
Friday
2201 kcal - 136g protein, 321g carbs, 51g fat, 34g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (415 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (797 kcal, 30g protein, 103g carbs, 32g fat, 18g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (591 kcal, 57g protein, 91g carbs, 4g fat, 6g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (164 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (234 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
Saturday
2201 kcal - 183g protein, 249g carbs, 51g fat, 45g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (399 kcal, 11g protein, 60g carbs, 13g fat, 12g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (476 kcal, 53g protein, 60g carbs, 3g fat, 6g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (1054 kcal, 82g protein, 106g carbs, 31g fat, 25g fibre per person)
- Snack: Skyr High-Protein Yogurt (108 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (164 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Sunday
2201 kcal - 138g protein, 231g carbs, 77g fat, 31g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 11g protein, 60g carbs, 13g fat, 12g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (559 kcal, 39g protein, 56g carbs, 15g fat, 10g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (885 kcal, 63g protein, 88g carbs, 31g fat, 6g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (258 kcal, 7g protein, 21g carbs, 18g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (101 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- King prawns 600g
- Lean beef strips 180g
- Smoked mackerel fillet 75g
- Tinned tuna in spring water 500g
- Chicken breast 190g
- Smoked salmon 290g
- Tinned chickpeas 250g
- Salmon fillet 210g
- Falafel 5
- Red lentils 120g
- Lean sirloin steak 240g
Carbs & Grains
- Brown rice 420g
- Rolled oats 100g
- Wholemeal 1 roll
- Wholemeal 2 pittas
- Baking potato 480g
- Low-sugar granola 75g
- Wholewheat noodles 110g
- Rice 4 cakes
- Rye bread 5 slices
- Quinoa 90g
Vegetables
- Baby spinach 120g
- Edamame beans 85g
- Spring onion 2
- Carrot 3
- Celery 2 stalks
- Celery 3 sticks
- Onion 3
- Cucumber 4 (923g required)
- Sweet potato 550g
- Tinned tomatoes 3 x 400g tins (949g required)
- Spinach 130g
- Broccoli 230g
- Mixed leaves 120g
- Tomato 2
- Pak choi 180g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (225g required)
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1083ml required)
- Light cream cheese 18g
- Low-fat Greek yogurt 900g
- Cottage cheese 120g
- Skyr 340g
Fruit
- Banana 6
- mixed berries 190g
- Raisins 22g
Herbs & Spices
- Garlic 12 cloves
- Ginger 1 tsp
- Cumin 2.5 tsp
- Paprika 1.25 tsp
- Dill 1.25 tbsp
- Chilli flakes, optional to taste x2
- Cinnamon 1.25 tsp
Condiments & Oils
- Honey 4.75 tbsp
- Olive oil 3 tbsp
- Soy sauce 4 tbsp
- Peanut butter 60g
- Sesame oil 1.25 tsp
- Chicken stock 750ml
- Hummus 50g
- Sweet chilli sauce 23g
Extras
- Weetabix 11 biscuits
- Lemon juice, optional to taste x3
- stir-fry veg 180g
- Chia seeds 10g
- Lemon juice 1.25 tbsp
- Oatcakes 3
- Sweetcorn 150g
- Lemon 1
- Lime juice, optional to taste
- Lean lamb shoulder 230g
- Mixed nuts 35g
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 149g 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 both protein and carbs are set high together, rather than trading one off against the other.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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