Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,200 kcal/day and averages 150g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £50–80/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2204 kcal per person165g protein · 259g carbs per person
Breakfast515 kcal · 19g protein · 90g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana.
Recipe
Ingredients
80g rolled oats
200ml 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
Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch624 kcal · 51g protein · 57g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto.
Recipe
Ingredients
150g chicken breast
80g wholemeal pasta (dry weight)
1 tbsp plus 2 tsp green pesto
8 cherry tomatoes
10g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner725 kcal · 60g protein · 91g carbs · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes.
Recipe
Ingredients
200g lean turkey mince
90g wholemeal pasta (dry weight)
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack162 kcal · 19g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber.
Recipe
Ingredients
150g cottage cheese
½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Snack178 kcal · 16g protein · 13g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
150g frozen edamame beans
sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the frozen edamame beans in boiling water for 3-4 minutes, then drain.
Sprinkle with sea salt to taste and eat warm, or cool and chill for later.
Estimated cost: £50–80/week for 1 person from M&S. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Overnight Oats with Banana for quick breakfasts.
Cook and portion 3 portions of Chicken and Wholemeal Pasta with Pesto and 2 portions of Cannellini Bean and Tomato Soup.
Batch cook Turkey Mince Bolognese with Wholemeal Pasta and Tuna and Sweet Potato Fishcakes with Salad as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Cottage Cheese with Cucumber, Frozen Edamame Beans with Sea Salt, Apple and Peanut Butter, Peanut Butter with Celery Sticks, Carrot Sticks with Hummus, Mini Protein Overnight Oats, Rice Cakes with Cottage Cheese, Pumpkin Seeds with Dark Chocolate Chips, Chocolate Protein Shake, and Hard-Boiled Eggs.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
Value rangeRemarksable Value (100+ everyday staples)
Loyalty pricingSparks
What M&S is good for here
Remarksable Value covers the staples a prep plan leans on most.
Prepared and part-prepared ingredients cut cooking time substantially on low-effort plans.
Consistently high produce quality, which holds up better across several days of storage.
Worth knowing before you shop
Outside Remarksable Value, costs rise sharply against every other retailer here.
Smaller pack sizes suit one or two people better than bulk batch cooking.
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 M&S's Remarksable Value (100+ everyday staples) 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)
Switch to M&S's value range across the board rather than mid-tier lines
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 2–3 extra egg whites to breakfast rather than increasing portion size across the board
Use a protein shake as a between-meal top-up instead of an extra carb-based snack
Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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 M&S and is estimated at £50–80 per week for one person at typical UK prices, depending on what you already have at home. Sparks can reduce this further.
How much protein does this plan provide per day?
This plan averages 150g 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 protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 M&S shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
