Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
Supermarket: MorrisonsCalories: ~2000 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2000 kcal - 121g protein
Breakfast: Porridge with Walnuts and Cinnamon (479 kcal, 17g protein)
Lunch: Garlic Prawn and Brown Rice Bowl (540 kcal, 44g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (564 kcal, 32g protein)
Snack: Cottage Cheese with Cucumber (159 kcal, 22g protein)
Snack: Apple with Walnuts (258 kcal, 6g protein)
Tuesday
2000 kcal - 119g protein
Breakfast: Porridge with Walnuts and Cinnamon (396 kcal, 14g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (518 kcal, 49g protein)
Dinner: Smoked Haddock and Potato Bake (600 kcal, 53g protein)
Snack: Sliced Cooked Chicken Breast (188 kcal, 38g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (287 kcal, 10g protein)
Sunday
2000 kcal - 131g protein
Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (439 kcal, 27g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (488 kcal, 22g protein)
Dinner: Roast Chicken Breast with Potatoes and Greens (683 kcal, 63g protein)
Snack: Tzatziki with Vegetable Dippers (171 kcal, 10g protein)
Snack: Carrot Sticks with Hummus (219 kcal, 9g protein)
Weekly shopping list
Protein
King prawns 220g
Firm tofu 245g
Chicken breast 180g
Salmon fillet 180g
Turkey mince lean 240g
Black beans tinned 260g
Eggs 3
Chicken breast 150g cooked
Red lentils 120g
Carbs & Grains
Rolled oats 100g
Brown rice 100g dry
Brown rice 95g cooked
Wholemeal bread 3 slices
Wholemeal pasta 80g dry
Soba noodles 90g dry
Low-sugar granola 30g
Sourdough bread 3 slices
Wholemeal pitta 1
White potatoes 310g
Wholemeal roll 1
Vegetables
Baby spinach 75g
Broccoli 245g
Spring onion 2
Cucumber half
Sweet potato 200g
Avocado half
Cherry tomatoes 10
Mixed peppers 5
Tinned tomatoes 240g
Onion 1
Sweetcorn 80g
Carrot 3
Cucumber 3/4
Mushrooms 190g
Courgette 1 roasted
Red pepper 1 roasted
Celery 2 stalks
Cucumber quarter grated
Celery sticks 2
Dairy & Eggs
Oat milk 370ml
Cottage cheese 185g
Peanut butter 1.25 tbsp
Low-fat Greek yogurt 150g
Semi-skimmed milk 190ml
Extras & Condiments
Walnuts 25g
Cinnamon 0.5 tsp
Maple syrup 1.25 tsp
Garlic 4 cloves
Lemon juice
Olive oil 1.25 tsp
Teriyaki sauce 50g
Sesame seeds 1.25 tsp
Apple 1
Soy sauce 1 tbsp
Lemon 1
Dill 1 tsp
Almonds 25g
Dried cranberries 20g
Dark chocolate 70% 30g
Mixed leaves 95g
Lemon dressing 20g
Pumpkin seeds 35g
Dark chocolate chips 20g
Salsa 65g
Coriander fresh
Lime juice
Reduced-sugar baked beans 260g
Hummus 80g
Green pesto 25g
Parmesan 10g
Miso paste 1 tbsp
Pak choi 150g
Honey 1 tsp
Garlic 1 clove
Parsley pinch
Mixed herbs 1.25 tsp
Smoked haddock fillet 225g
Reduced-fat cheddar 40g
Parsley fresh
Vegetable stock 600ml
Garlic clove half
Your 7-Day Meal Plan
Monday
2000 kcal121g protein
Breakfast479 kcal · 17g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 479 kcal, 17g protein.
Recipe
Lay out the ingredients: Rolled oats 100g, Oat milk 370ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch540 kcal · 44g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 540 kcal, 44g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 220g, Brown rice 100g dry, Garlic 4 cloves, Lemon juice, Baby spinach 75g, Olive oil 1.25 tsp.
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.
Dinner564 kcal · 32g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 564 kcal, 32g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Firm tofu 245g, Brown rice 110g dry, Broccoli 245g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 2.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack159 kcal · 22g protein · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 159 kcal, 22g protein.
Recipe
Lay out the ingredients: Cottage cheese 185g, Cucumber half.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack258 kcal · 6g protein · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 258 kcal, 6g protein.
Recipe
Lay out the ingredients: Apple 1, Walnuts 25g.
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
King prawns 220g
Firm tofu 245g
Chicken breast 180g
Salmon fillet 180g
Turkey mince lean 240g
Black beans tinned 260g
Eggs 3
Chicken breast 150g cooked
Red lentils 120g
Carbs & Grains
Rolled oats 100g
Brown rice 100g dry
Brown rice 95g cooked
Wholemeal bread 3 slices
Wholemeal pasta 80g dry
Soba noodles 90g dry
Low-sugar granola 30g
Sourdough bread 3 slices
Wholemeal pitta 1
White potatoes 310g
Wholemeal roll 1
Vegetables
Baby spinach 75g
Broccoli 245g
Spring onion 2
Cucumber half
Sweet potato 200g
Avocado half
Cherry tomatoes 10
Mixed peppers 5
Tinned tomatoes 240g
Onion 1
Sweetcorn 80g
Carrot 3
Cucumber 3/4
Mushrooms 190g
Courgette 1 roasted
Red pepper 1 roasted
Celery 2 stalks
Cucumber quarter grated
Celery sticks 2
Dairy & Eggs
Oat milk 370ml
Cottage cheese 185g
Peanut butter 1.25 tbsp
Low-fat Greek yogurt 150g
Semi-skimmed milk 190ml
Extras & Condiments
Walnuts 25g
Cinnamon 0.5 tsp
Maple syrup 1.25 tsp
Garlic 4 cloves
Lemon juice
Olive oil 1.25 tsp
Teriyaki sauce 50g
Sesame seeds 1.25 tsp
Apple 1
Soy sauce 1 tbsp
Lemon 1
Dill 1 tsp
Almonds 25g
Dried cranberries 20g
Dark chocolate 70% 30g
Mixed leaves 95g
Lemon dressing 20g
Pumpkin seeds 35g
Dark chocolate chips 20g
Salsa 65g
Coriander fresh
Lime juice
Reduced-sugar baked beans 260g
Hummus 80g
Green pesto 25g
Parmesan 10g
Miso paste 1 tbsp
Pak choi 150g
Honey 1 tsp
Garlic 1 clove
Parsley pinch
Mixed herbs 1.25 tsp
Smoked haddock fillet 225g
Reduced-fat cheddar 40g
Parsley fresh
Vegetable stock 600ml
Garlic clove half
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
