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 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 152g of protein, built around Morrisons's Savers for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,008 kcal152g protein217g carbs59g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2018 kcal per person166g protein · 176g carbs per person
Breakfast352 kcal · 29g protein · 44g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 352 kcal, 29g protein, 44g carbs.
Recipe
Ingredients
- 225g skyr
- 40g low-sugar granola
- 90g 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
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch493 kcal · 54g protein · 39g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 493 kcal, 54g protein, 39g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 150g new potatoes
- 1 egg
- 90g green beans
- 9 cherry tomatoes
- 11 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner873 kcal · 63g protein · 87g 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 — 873 kcal, 63g protein, 87g carbs.
Recipe
Ingredients
- 225g lean sirloin steak
- 100g 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.
Snack187 kcal · 16g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 187 kcal, 16g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. 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.
- Season to taste and serve.
Snack113 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 113 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 4 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Morrisons High-Variety 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
2018 kcal - 166g protein, 176g carbs, 72g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (352 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Tuna Niçoise Salad (493 kcal, 54g protein, 39g carbs, 14g fat, 8g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (873 kcal, 63g protein, 87g carbs, 30g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Tuesday
2000 kcal - 150g protein, 208g carbs, 66g fat, 36g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (361 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (312 kcal, 44g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (665 kcal, 53g protein, 73g carbs, 22g fat, 11g fibre per person)
- Snack: Carrot Sticks with Hummus (165 kcal, 6g protein, 23g carbs, 7g fat, 8g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (497 kcal, 17g protein, 59g carbs, 22g fat, 9g fibre per person)
Wednesday
2000 kcal - 164g protein, 189g carbs, 66g fat, 25g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (361 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (365 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (703 kcal, 64g protein, 87g carbs, 13g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (310 kcal, 28g protein, 9g carbs, 13g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (261 kcal, 11g protein, 14g carbs, 20g fat, 3g fibre per person)
Thursday
2001 kcal - 191g protein, 222g carbs, 39g fat, 32g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (394 kcal, 33g protein, 49g carbs, 7g fat, 7g fibre per person)
- Lunch: Chicken and Orzo Soup (652 kcal, 58g protein, 88g carbs, 7g fat, 10g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (539 kcal, 53g protein, 68g carbs, 8g fat, 11g fibre per person)
- Snack: Cottage Cheese with Cucumber (194 kcal, 23g protein, 9g carbs, 8g fat, 1g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (222 kcal, 24g protein, 8g carbs, 9g fat, 3g fibre per person)
Friday
1989 kcal - 129g protein, 217g carbs, 66g fat, 21g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (296 kcal, 25g protein, 37g carbs, 5g fat, 5g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (256 kcal, 37g protein, 6g carbs, 7g fat, 1g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (855 kcal, 54g protein, 94g carbs, 29g fat, 8g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g 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)
Saturday
2000 kcal - 131g protein, 237g carbs, 62g fat, 42g fibre- Breakfast: Peanut Butter Overnight Oats (612 kcal, 19g protein, 91g carbs, 18g fat, 15g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (351 kcal, 28g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (618 kcal, 50g protein, 68g carbs, 18g fat, 10g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (127 kcal, 12g protein, 15g carbs, 3g fat, 5g fibre per person)
- Snack: Sardines on Rye Crackers (292 kcal, 22g protein, 30g carbs, 9g fat, 6g fibre per person)
Sunday
2046 kcal - 135g protein, 267g carbs, 45g fat, 33g fibre- Breakfast: Peanut Butter Overnight Oats (556 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Chicken and Orzo Soup (484 kcal, 43g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (566 kcal, 55g protein, 67g carbs, 7g fat, 4g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 160g
- Eggs 4
- Lean sirloin steak 240g
- Lean beef mince 360g
- Pork tenderloin 220g
- Turkey breast slices 210g
- Chicken breast 725g
- Beef tomato 1
- Cod fillet 240g
- Smoked salmon 150g
- King prawns 200g
- Tinned sardines in spring water 90g
- Tuna steak 180g
Carbs & Grains
- Low-sugar granola 220g
- New potatoes 470g
- Brown rice 260g
- Rolled oats 210g
- Wholemeal 2 tortillas
- Wholewheat noodles 100g
- Orzo pasta 130g
- Rice 2 cakes
- Oat 4 biscuits
- Wholemeal pasta 90g
Vegetables
- Green beans 270g
- Cherry tomatoes 2 x 300g packs (342g required)
- Courgette 1
- Red pepper 1
- Celery 7 sticks
- Celery 5 stalks
- Romaine lettuce 80g
- Spring onion 4
- Sweet potato 220g
- Carrot 6
- Avocado 1
- Baby spinach 65g
- Broccoli 170g
- Onion 4
- Cucumber 2 (600g required)
- Tinned tomatoes 1 x 400g tin (181g required)
- Asparagus 140g
Dairy & Eggs
- Skyr 1.1kg
- Light mozzarella 110g
- Cottage cheese 180g
- Coconut milk light 1 x 400ml tin (181ml required)
- Oat milk 1 x 1L carton (372ml required)
- Low-fat Greek yogurt 100g
- Light cream cheese 30g
Fruit
- berries 430g
- Apple 1
- Banana 4
Herbs & Spices
- Garlic 15 cloves
- Ginger 2 tsp
- Rosemary 1.25 tsp
- Basil, optional to taste x2
- Parsley, optional to taste x3
- Chilli flakes, optional to taste
- Dill 1 tsp
Condiments & Oils
- Olive oil 4 tbsp
- Almond butter 1.25 tbsp
- Soy sauce 5.25 tbsp
- Hummus 70g
- Peanut butter 95g
- Honey 1.25 tbsp
- Mustard 2.25 tsp
- Sesame oil 1.25 tsp
- Chicken stock 1.25L
- Curry paste 30g
Extras
- Olives 1 x 300g jar (43g required)
- Chia seeds 15g
- Balsamic glaze 1.25 tsp
- Pumpkin seeds 35g
- Dark chocolate chips 16g
- Lemon 2
- Rye 7 crackers
- Lemon juice, optional to taste
- Almonds 18g
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
- 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 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 152g 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.
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