Morrisons Body Recomposition Plan — 2,000 kcal
Free 7-day body recomposition meal plan for Morrisons: ~2000 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 438 kcal, 15g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Add Rolled oats 80g, Semi-skimmed milk 200ml, Banana 1, Honey 1 tsp to a lidded container. Use about 1.25x the listed amounts for this plan.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 488 kcal, 25g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 20g, Wholemeal bread 2 slices, Watercress 30g, Mustard 1 tsp. Use about 1.25x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 662 kcal, 60g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 200g, Mixed peppers 200g, Onion 1, Fajita spice 2 tsp, Brown rice 80g dry, Low-fat Greek yogurt 30g. Use about 1.25x the listed amounts for this plan.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 225 kcal, 30g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Lay out the ingredients: Turkey breast slices 80g, Rye crackers 4, Mustard 1 tsp. Use about 1.25x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 187 kcal, 38g protein. Portion adjusted to 1.25x to match the plan target.
Recipe
- Lay out the ingredients: Chicken breast 120g cooked. Use about 1.25x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Morrisons.
Protein
- Eggs 2 hard-boiled
- Chicken breast 200g
- Turkey breast slices 80g
- Firm tofu 200g
- Salmon fillet 180g
Carbs & Grains
- Rolled oats 80g
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rice cakes 2
- Oatcakes 4
- New potatoes 200g
- Soba noodles 90g dry
- White potatoes 250g
Vegetables
- Mixed peppers 200g
- Onion 1
- Lettuce 40g
- Cucumber 50g
- Broccoli 200g
- Spring onion 2
- Carrot 1
- Celery sticks 2
- Romaine lettuce leaves 4
- Sweet potato 200g
- Tinned tomatoes 200g
- Red onion half
Dairy & Eggs
- Semi-skimmed milk 200ml
- Low-fat Greek yogurt 30g
- Mint yogurt sauce 30g
- Peanut butter 1 tbsp
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Fajita spice 2 tsp
- Rye crackers 4
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Walnuts 25g
- Dried blueberries 20g
- Garlic clove half
- Dill 1 tsp
- Hoisin sauce 20g
- Olive oil 1 tbsp
- Lemon 1
- Almonds 20g
- Roasted mixed veg 150g
- Tahini 20g
- Reduced-fat cheddar 40g
- Green beans 100g
- Reduced-sugar baked beans 200g
- Weetabix 2 biscuits
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Smoked haddock fillet 180g
- Parsley fresh
- Whey protein powder 30g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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 Morrisons and typically costs £40–55 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.
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.