What this plan is for
A Morrisons body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 143g of protein, built around Morrisons's Savers for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,003 kcal143g protein185g carbs76g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2003 kcal per person149g protein · 184g carbs per person
Breakfast469 kcal · 40g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 469 kcal, 40g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch348 kcal · 33g protein · 46g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 348 kcal, 33g protein, 46g carbs.
Recipe
Ingredients
- 150g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
Dinner740 kcal · 52g protein · 75g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 740 kcal, 52g protein, 75g carbs.
Recipe
Ingredients
- 200g lean sirloin steak
- 80g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1 tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack233 kcal · 15g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 233 kcal, 15g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
Snack213 kcal · 9g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 213 kcal, 9g protein, 11g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Morrisons. 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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
Morrisons 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 familiar UK meals, fresh counters, freezer staples and flexible weekly shops.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- Use frozen vegetables and tins to reduce waste on one-person meal-prep weeks.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Body Recomposition Plan — 2,000 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
2003 kcal - 149g protein, 184g carbs, 75g fat, 25g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (348 kcal, 33g protein, 46g carbs, 6g fat, 8g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (740 kcal, 52g protein, 75g carbs, 26g fat, 6g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (233 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Tuesday
1999 kcal - 196g protein, 195g carbs, 49g fat, 32g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (537 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (396 kcal, 38g protein, 52g carbs, 7g fat, 8g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (534 kcal, 53g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (257 kcal, 34g protein, 17g carbs, 7g fat, 1g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (275 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
Wednesday
2001 kcal - 137g protein, 178g carbs, 84g fat, 27g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (533 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (446 kcal, 44g protein, 56g carbs, 7g fat, 9g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (441 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Thursday
2023 kcal - 156g protein, 193g carbs, 66g fat, 34g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (524 kcal, 44g protein, 35g carbs, 21g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (406 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (811 kcal, 59g protein, 91g carbs, 21g fat, 21g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (135 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (147 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Friday
1996 kcal - 132g protein, 184g carbs, 84g fat, 25g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (348 kcal, 33g protein, 45g carbs, 6g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (720 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Saturday
2001 kcal - 137g protein, 186g carbs, 75g fat, 47g fibre- Breakfast: Chia Seed Pudding with Mango (580 kcal, 10g protein, 23g carbs, 47g fat, 13g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (386 kcal, 36g protein, 50g carbs, 7g fat, 8g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (602 kcal, 52g protein, 71g carbs, 11g fat, 17g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (273 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Lean Beef Jerky (160 kcal, 13g protein, 13g carbs, 4g fat, 1g fibre per person)
Sunday
2001 kcal - 96g protein, 177g carbs, 99g fat, 33g fibre- Breakfast: Chia Seed Pudding with Mango (523 kcal, 9g protein, 21g carbs, 43g fat, 11g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (381 kcal, 22g protein, 32g carbs, 17g fat, 5g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (603 kcal, 54g protein, 63g carbs, 14g fat, 10g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 16
- Smoked salmon 525g
- Cod fillet 900g
- Lean sirloin steak 200g
- Chicken breast 350g
- Whey protein powder 30g
- Turkey breast slices 160g
- Smoked mackerel fillet 80g
- Turkey 4 sausages
- Red lentils 95g
- Salmon fillet 160g
- Turkey mince lean 200g
- Lean beef jerky 40g
Carbs & Grains
- Wholemeal bread 16 slices
- Brown rice 160g
- Wholemeal 1 roll
- New potatoes 250g
- Wholemeal pasta 160g
- Rice 2 cakes
- Oat 4 biscuits
Vegetables
- Sweet potato 775g
- Courgette 1
- Red pepper 1
- Carrot 2
- Celery 4 stalks
- Onion 3
- Cucumber 1 (40g required)
- Watercress 85g
- Green beans 150g
- Tinned tomatoes 2 x 400g tins (573g required)
- Baby spinach 90g
- Mixed peppers 600g
- Mushrooms 180g
Dairy & Eggs
- Light cream cheese 110g
- Semi-skimmed milk 1 x 1L carton (304ml required)
- Low-fat Greek yogurt 290g
- Coconut milk 1 x 400ml tin (375ml required)
- Low-fat crème fraîche 45g
Fruit
- Apple 2
- mixed berries 75g
- berries 60g
- Banana 1
- Mango chunks 190g
Herbs & Spices
- Paprika 1.75 tbsp
- Parsley, optional to taste
- Garlic 6 cloves
- Thyme 1 tsp
Condiments & Oils
- Olive oil 3.5 tbsp
- Chicken stock 725ml
- Light mayo 60g
- Mustard 1 tbsp
- Peanut butter 60g
- Honey 1 tsp
Extras
- Lemon juice 2 tbsp
- Lemon 5
- Rye 3 crackers
- Pumpkin seeds 55g
- Dark chocolate chips 30g
- Oatcakes 3
- Lemon juice, optional to taste
- Chia seeds 60g
- Vanilla extract, optional to taste x2
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
Value rangeSavers
Loyalty pricingMore Card
What Morrisons is good for here
- Butcher and fish counters allow buying exact prep quantities rather than fixed packs.
- Market Street ranges are good for buying protein in the amount a plan actually calls for.
- Savers covers most cupboard staples needed for batch cooking.
Worth knowing before you shop
- The Savers range has been cut back, with some lines moved to standard pricing.
- Counter service is not available in every store or at every hour.
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 Morrisons's Savers 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 Morrisons'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 Morrisons and typically costs £40–55 per week for one person, depending on what you already have at home. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 143g 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 2,000 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 2,000 kcal/day, the Morrisons 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 Morrisons — no specialist equipment or advanced technique is needed.
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