Morrisons High-Protein 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
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 467 kcal, 33g protein. Portion adjusted to 1.11x to match the plan target.
Recipe
- Prepare the ingredients: Back bacon rashers 2, Eggs 2, Reduced-sugar baked beans 100g, Mushrooms 80g, Wholemeal bread 1 slice, Olive oil spray. Use about 1.11x the listed amounts for this plan.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 567 kcal, 53g protein. Portion adjusted to 1.11x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Turkey mince lean 180g, Brown rice 80g dry, Frozen peas 80g, Chicken stock 100ml, Garlic 2 cloves. Use about 1.11x 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.
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 589 kcal, 49g protein. Portion adjusted to 1.11x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Lean lamb mince 200g, Cauliflower 300g, Onion 1, Garlic 3 cloves, Ginger 1 tsp, Garam masala 2 tsp, Peas 80g. Use about 1.11x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 211 kcal, 24g protein. Portion adjusted to 1.11x to match the plan target.
Recipe
- Lay out the ingredients: Tinned tuna in spring water 80g, Rye crackers 4, Lemon juice 1 tsp. Use about 1.11x 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.
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 166 kcal, 13g protein. Portion adjusted to 1.11x to match the plan target.
Recipe
- Lay out the ingredients: Frozen edamame beans 150g, Sea salt pinch. Use about 1.11x 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
- Turkey mince lean 180g
- Chicken stock 100ml
- Lean lamb mince 200g
- Tinned tuna in spring water 80g
- Green lentils tinned 200g
- King prawns 120g
- Salmon fillet 180g
- Firm tofu 200g
- Beef stock 300ml
Carbs & Grains
- Wholemeal bread 1 slice
- Brown rice 80g dry
- Orzo pasta 60g dry
- Oatcakes 3
- Rice cakes 3
- Rolled oats 80g
Vegetables
- Mushrooms 80g
- Frozen peas 80g
- Onion 1
- Peas 80g
- Cherry tomatoes 8
- Cucumber 50g
- Carrot 2
- Sweet potato mash 250g
- Romaine lettuce leaves 4
- Celery 2 stalks
- Baby spinach 100g
- Lettuce 40g
- Spring onion 3
- Peanuts 20g
- Pea protein powder 30g
- Spinach 30g
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Cottage cheese 100g
- Mint yogurt sauce 30g
- Oat milk 300ml
- Almond butter 1 tbsp
Extras & Condiments
- Back bacon rashers 2
- Reduced-sugar baked beans 100g
- Olive oil spray
- Garlic 2 cloves
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 tsp
- Rye crackers 4
- Lemon juice 1 tsp
- Sea salt pinch
- Mixed leaves 80g
- Vegetable stock 200ml
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Light mayo 15g
- Parsley fresh
- Soy sauce 2 tbsp
- Honey 1 tsp
- Watercress 30g
- Mustard 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Raisins 20g
- Hoisin sauce 20g
- Sesame seeds 1 tsp
- Banana half
- Roasted mixed veg 150g
- Tahini 20g
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.