Asda Training Day 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.

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
100g
Carbs
220g
Fats
65g
Fibre
42g

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
Not right for you? Take the quiz →

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 Training Day 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~2200 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2200 kcal - 137g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (421 kcal, 24g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (638 kcal, 54g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (638 kcal, 24g protein)
  • Snack: Apple and Peanut Butter (299 kcal, 8g protein)
  • Snack: Skyr High-Protein Yogurt (204 kcal, 27g protein)

Tuesday

2200 kcal - 152g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (467 kcal, 27g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (527 kcal, 51g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (693 kcal, 39g protein)
  • Snack: Cottage Cheese with Cucumber (196 kcal, 27g protein)
  • Snack: Apple with Walnuts (317 kcal, 8g protein)

Wednesday

2200 kcal - 120g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (383 kcal, 22g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (495 kcal, 30g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (717 kcal, 52g protein)
  • Snack: Almonds and Dried Cranberries (284 kcal, 9g protein)
  • Snack: Dark Chocolate and Almonds (321 kcal, 7g protein)

Thursday

2200 kcal - 143g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (392 kcal, 23g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (657 kcal, 51g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (582 kcal, 51g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (291 kcal, 10g protein)
  • Snack: Apple and Peanut Butter (278 kcal, 8g protein)

Friday

2200 kcal - 149g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (452 kcal, 26g protein)
  • Lunch: Mackerel and Brown Rice Salad (729 kcal, 52g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (568 kcal, 35g protein)
  • Snack: Carrot Sticks with Hummus (262 kcal, 10g protein)
  • Snack: Cottage Cheese with Cucumber (189 kcal, 26g protein)

Saturday

2200 kcal - 167g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 31g protein)
  • Lunch: Chickpea and Tuna Salad (471 kcal, 41g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (665 kcal, 53g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (351 kcal, 34g protein)
  • Snack: Almonds and Dried Cranberries (278 kcal, 8g protein)

Sunday

2200 kcal - 184g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (466 kcal, 34g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (621 kcal, 47g protein)
  • Dinner: Smoked Haddock and Potato Bake (621 kcal, 54g protein)
  • Snack: Sliced Cooked Chicken Breast (194 kcal, 39g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (298 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Chicken tikka 205g
  • Turkey mince lean 270g
  • Firm tofu 300g
  • Salmon fillet 220g
  • Tinned mackerel in brine 180g
  • Tinned tuna in spring water 175g
  • Tinned chickpeas 180g
  • Smoked salmon 130g
  • Chicken breast 155g cooked

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal tortilla 1
  • Brown rice 135g dry
  • New potatoes 250g
  • Brown rice 100g cooked
  • Rye bread 2 slices
  • Soba noodles 110g dry
  • Low-sugar granola 35g
  • White potatoes 320g

Vegetables

  • Black pepper pinch
  • Lettuce 55g
  • Cucumber 70g
  • Mushrooms 270g
  • Frozen peas 135g
  • Onion 1
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 75g
  • Broccoli 300g
  • Cucumber 3/4
  • Sweet potato 245g
  • Mixed peppers 5
  • Tinned tomatoes 250g
  • Red onion 3/4
  • Carrot 3
  • Baby spinach 35g
  • Cucumber half
  • Red onion half

Dairy & Eggs

  • Butter 7g
  • Mint yogurt sauce 40g
  • Peanut butter 1.25 tbsp
  • Skyr 205g
  • Cottage cheese 225g
  • Low-fat Greek yogurt 180g
  • Semi-skimmed milk 195ml

Extras & Condiments

  • Vegetable stock 825ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Apple 1
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Teriyaki sauce 60g
  • Walnuts 30g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Olive oil 1.25 tbsp
  • Lemon 1
  • Dill 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Dark chocolate 70% 35g
  • Green beans 125g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Lemon dressing 20g
  • Reduced-sugar baked beans 290g
  • Hummus 85g
  • Turmeric 0.5 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Honey 1.25 tsp
  • Quinoa 105g dry
  • Mixed leaves 80g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh

Your 7-Day Meal Plan

Monday

2200 kcal137g protein
Breakfast421 kcal · 24g protein · 10 min

Soft Boiled Eggs with Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 421 kcal, 24g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Wholemeal bread 3 slices, Butter 7g, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch638 kcal · 54g protein · 10 min

Chicken Tikka Wholemeal Wrap

Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 638 kcal, 54g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Chicken tikka 205g, Wholemeal tortilla 1, Mint yogurt sauce 40g, Lettuce 55g, Cucumber 70g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner638 kcal · 24g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 638 kcal, 24g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 135g dry, Mushrooms 270g, Frozen peas 135g, Onion 1, Vegetable stock 825ml, Parmesan 25g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack299 kcal · 8g protein · 1 min

Apple and Peanut Butter

Made with apple, peanut butter. Ready in 1 min — 299 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Peanut butter 1.25 tbsp.
  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.
Snack204 kcal · 27g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 204 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 205g.
  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
  • Chicken tikka 205g
  • Turkey mince lean 270g
  • Firm tofu 300g
  • Salmon fillet 220g
  • Tinned mackerel in brine 180g
  • Tinned tuna in spring water 175g
  • Tinned chickpeas 180g
  • Smoked salmon 130g
  • Chicken breast 155g cooked

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal tortilla 1
  • Brown rice 135g dry
  • New potatoes 250g
  • Brown rice 100g cooked
  • Rye bread 2 slices
  • Soba noodles 110g dry
  • Low-sugar granola 35g
  • White potatoes 320g

Vegetables

  • Black pepper pinch
  • Lettuce 55g
  • Cucumber 70g
  • Mushrooms 270g
  • Frozen peas 135g
  • Onion 1
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 75g
  • Broccoli 300g
  • Cucumber 3/4
  • Sweet potato 245g
  • Mixed peppers 5
  • Tinned tomatoes 250g
  • Red onion 3/4
  • Carrot 3
  • Baby spinach 35g
  • Cucumber half
  • Red onion half

Dairy & Eggs

  • Butter 7g
  • Mint yogurt sauce 40g
  • Peanut butter 1.25 tbsp
  • Skyr 205g
  • Cottage cheese 225g
  • Low-fat Greek yogurt 180g
  • Semi-skimmed milk 195ml

Extras & Condiments

  • Vegetable stock 825ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Apple 1
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Teriyaki sauce 60g
  • Walnuts 30g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Olive oil 1.25 tbsp
  • Lemon 1
  • Dill 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Dark chocolate 70% 35g
  • Green beans 125g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Lemon dressing 20g
  • Reduced-sugar baked beans 290g
  • Hummus 85g
  • Turmeric 0.5 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Honey 1.25 tsp
  • Quinoa 105g dry
  • Mixed leaves 80g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh

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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