Morrisons High-Variety 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 153g of protein, built around Morrisons's Savers for an estimated £70–100/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Plan summary
Individual days vary around these figures.
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We'll send: Morrisons High-Variety Body Recomposition Plan — 2,000 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
High-Protein Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
Recipe
Ingredients
- 175g skyr
- 40g low-sugar granola
- 70g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas.
Recipe
Ingredients
- 175g lean turkey mince
- 70g brown rice (dry weight)
- 70g frozen peas
- 95ml chicken stock
- 2 garlic cloves
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice with the chicken stock, adding only enough water to cover, until tender; drain only if needed and cool slightly.
- Cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add garlic for the final minute and cook until fragrant. Cook frozen peas in boiling water for 3-4 minutes, then drain.
- Arrange lean turkey mince, the cooked brown rice and frozen peas in a bowl.
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette.
Recipe
Ingredients
- 200g lean sirloin steak
- 80g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1 tbsp olive oil
Method
- Heat the oven to 200°C (180°C fan). Cut the courgette and red pepper into chunks, toss with most of the olive oil and roast for 25-30 minutes.
- Meanwhile, cook the brown rice according to its packet instructions.
- Rub the steak with the remaining oil and cook under a hot grill or on a griddle pan for 2-4 minutes per side, depending on its thickness and how you like it. Rest for 5 minutes, then slice.
- Serve the steak with the rice and roasted vegetables.
Hard-Boiled Eggs
Made with eggs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Bring a small pan of water to a gentle simmer.
- Lower whole eggs into the water and simmer for 9-12 minutes, until the yolk is fully set, then cool under cold water and peel.
- Season to taste and serve.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
- 30g mixed nuts
- 20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Weekly Shopping List
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Estimated cost: £70–100/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £70–100/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Higher variety | High-variety plans trade extra decisions for less repetition. |
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 is estimated at £70–100 per week for one person at typical UK prices, 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 153g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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 Higher variety and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
Feedback
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