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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 Higher-Protein Weekly Body Recomposition Plan — 2,000 kcal
Free printable UK body recomposition meal plan for Morrisons: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Morrisons Higher-Protein Weekly Body Recomposition Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person131g protein · 260g carbs per person
Breakfast530 kcal · 12g protein · 64g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 530 kcal, 12g protein, 64g carbs.
Recipe
- Prepare the ingredients: Quinoa 65g, Coconut milk light 220ml, Mango chunks 90g, Cinnamon 0.5 tsp, Maple syrup 1 tsp.
- 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.
Lunch223 kcal · 32g protein · 22g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 223 kcal, 32g protein, 22g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 165g, Mango 1/2, Mixed leaves 90g, Red onion 1/4, Lime juice, Chilli flakes pinch, Coriander fresh.
- 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.
Dinner746 kcal · 55g protein · 118g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 746 kcal, 55g protein, 118g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Quorn mince 220g, Wholemeal pasta 100g dry, Tinned tomatoes 440g, Onion 1, Garlic 3 cloves, Mixed herbs 1 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack180 kcal · 14g protein · 15g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 180 kcal, 14g protein, 15g carbs.
Recipe
- Lay out the ingredients: Lean beef jerky 45g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack321 kcal · 18g protein · 41g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 321 kcal, 18g protein, 41g carbs.
Recipe
- Lay out the ingredients: Tinned chickpeas 220g, Smoked paprika 1 tsp, Cumin 0.5 tsp, Olive oil 1 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.
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.
Protein
- King prawns 165g
- Quorn mince 220g
- Lean beef jerky 85g
- Tinned chickpeas 550g
- Chicken breast 500g
- Chicken stock 550ml
- Firm tofu 180g
- Turkey breast slices 85g
- Red lentils 200g
- Falafel 4 baked
- Pork tenderloin 180g
- Smoked salmon 55g
- Eggs 7
- Lean beef strips 155g
Carbs & Grains
- Quinoa 280g
- Wholemeal pasta 100g dry
- Orzo pasta 55g dry
- Brown rice 290g dry
- Wholemeal tortilla 1
- Wholemeal roll 2
- Wholewheat noodles 85g dry
- Wholemeal pitta 1
- Wholemeal bread 4 slices
Vegetables
- Mixed leaves 125g
- Red onion 1/4
- Tinned tomatoes 775g
- Onion 5
- Carrot 2
- Celery 4 stalks
- Broccoli 330g
- Spring onion 2
- Peanut butter 4.5 tbsp
- Celery sticks 8
- Avocado 1/2
- Baby spinach 320g
- Frozen edamame beans 280g
- Tomato 1
- Cucumber 4 slices
- Sweet potato 400g
- Mushrooms 190g
- Spinach 65g
- Cherry tomatoes 9
- Cucumber 1/2
Dairy & Eggs
- Coconut milk light 1100ml
- Low-fat Greek yogurt 130g
- Light cream cheese 25g
- Reduced-fat feta 65g
- Cottage cheese 130g
Fruit
- Mango chunks 380g
- Mango 1/2
- Banana 1
- Apple 4
Herbs & Spices
- Cinnamon 2.5 tsp
- Chilli flakes pinch
- Coriander fresh
- Garlic 10 cloves
- Mixed herbs 2 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Parsley fresh
- Rosemary 1 tsp
- Garlic powder 1 tsp
- Ginger 0.75 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 4.75 tsp
- Teriyaki sauce 35g
- Mustard 0.75 tsp
- Curry paste 25g
- Vegetable stock 480ml
- Soy sauce 3.75 tbsp
- Sesame oil 1.75 tsp
- Hummus 35g
- Olive oil 1 tbsp
Extras
- Maple syrup 4.75 tsp
- Lime juice
- Sesame seeds 1 tsp
- Almonds 20g
- Walnuts 35g
- Frozen mixed berries 70g
- Sea salt pinch x2
- Rye crackers 3
- Frozen stir-fry veg 130g
SupermarketMorrisons
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietAll diets
Estimated Daily Macros Per Person
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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Higher-Protein Weekly 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
2000 kcal - 131g protein, 260g carbs, 49g fat, 55g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (530 kcal, 12g protein, 64g carbs, 23g fat, 8g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (223 kcal, 32g protein, 22g carbs, 2g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (746 kcal, 55g protein, 118g carbs, 9g fat, 31g fibre per person)
- Snack: Lean Beef Jerky (180 kcal, 14g protein, 15g carbs, 4g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (321 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Tuesday
2000 kcal - 108g protein, 238g carbs, 68g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (439 kcal, 10g protein, 53g carbs, 19g fat, 6g fibre per person)
- Lunch: Chicken and Orzo Soup (492 kcal, 44g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (688 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (180 kcal, 7g protein, 7g carbs, 15g fat, 3g fibre per person)
- Snack: Banana and Almonds (201 kcal, 5g protein, 25g carbs, 9g fat, 5g fibre per person)
Wednesday
2000 kcal - 91g protein, 250g carbs, 75g fat, 42g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (414 kcal, 9g protein, 50g carbs, 18g fat, 6g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (303 kcal, 25g protein, 28g carbs, 12g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (981 kcal, 40g protein, 141g carbs, 31g fat, 25g fibre per person)
- Snack: Apple with Walnuts (179 kcal, 3g protein, 19g carbs, 11g fat, 4g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (123 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Thursday
2000 kcal - 128g protein, 259g carbs, 47g fat, 42g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (462 kcal, 11g protein, 56g carbs, 20g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (591 kcal, 33g protein, 102g carbs, 4g fat, 18g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (613 kcal, 56g protein, 76g carbs, 11g fat, 8g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (177 kcal, 16g protein, 12g carbs, 8g fat, 8g fibre per person)
- Snack: Lean Beef Jerky (157 kcal, 12g protein, 13g carbs, 4g fat, 1g fibre per person)
Friday
2000 kcal - 99g protein, 218g carbs, 84g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (432 kcal, 10g protein, 52g carbs, 19g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (612 kcal, 23g protein, 77g carbs, 25g fat, 13g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (548 kcal, 44g protein, 61g carbs, 18g fat, 9g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 21g carbs, 8g fat, 4g fibre per person)
- Snack: Peanut Butter with Celery Sticks (177 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
Saturday
2000 kcal - 128g protein, 186g carbs, 87g fat, 31g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (451 kcal, 29g protein, 43g carbs, 19g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (489 kcal, 49g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (653 kcal, 43g protein, 43g carbs, 34g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (184 kcal, 4g protein, 26g carbs, 9g fat, 5g fibre per person)
- Snack: Apple with Walnuts (223 kcal, 3g protein, 23g carbs, 14g fat, 5g fibre per person)
Sunday
2000 kcal - 137g protein, 254g carbs, 47g fat, 38g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (591 kcal, 45g protein, 65g carbs, 15g fat, 5g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (734 kcal, 36g protein, 136g carbs, 3g fat, 19g fibre per person)
- Snack: Cottage Cheese with Cucumber (144 kcal, 17g protein, 7g carbs, 6g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (162 kcal, 15g protein, 11g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- King prawns 165g
- Quorn mince 220g
- Lean beef jerky 85g
- Tinned chickpeas 550g
- Chicken breast 500g
- Chicken stock 550ml
- Firm tofu 180g
- Turkey breast slices 85g
- Red lentils 200g
- Falafel 4 baked
- Pork tenderloin 180g
- Smoked salmon 55g
- Eggs 7
- Lean beef strips 155g
Carbs & Grains
- Quinoa 280g
- Wholemeal pasta 100g dry
- Orzo pasta 55g dry
- Brown rice 290g dry
- Wholemeal tortilla 1
- Wholemeal roll 2
- Wholewheat noodles 85g dry
- Wholemeal pitta 1
- Wholemeal bread 4 slices
Vegetables
- Mixed leaves 125g
- Red onion 1/4
- Tinned tomatoes 775g
- Onion 5
- Carrot 2
- Celery 4 stalks
- Broccoli 330g
- Spring onion 2
- Peanut butter 4.5 tbsp
- Celery sticks 8
- Avocado 1/2
- Baby spinach 320g
- Frozen edamame beans 280g
- Tomato 1
- Cucumber 4 slices
- Sweet potato 400g
- Mushrooms 190g
- Spinach 65g
- Cherry tomatoes 9
- Cucumber 1/2
Dairy & Eggs
- Coconut milk light 1100ml
- Low-fat Greek yogurt 130g
- Light cream cheese 25g
- Reduced-fat feta 65g
- Cottage cheese 130g
Fruit
- Mango chunks 380g
- Mango 1/2
- Banana 1
- Apple 4
Herbs & Spices
- Cinnamon 2.5 tsp
- Chilli flakes pinch
- Coriander fresh
- Garlic 10 cloves
- Mixed herbs 2 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Parsley fresh
- Rosemary 1 tsp
- Garlic powder 1 tsp
- Ginger 0.75 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 4.75 tsp
- Teriyaki sauce 35g
- Mustard 0.75 tsp
- Curry paste 25g
- Vegetable stock 480ml
- Soy sauce 3.75 tbsp
- Sesame oil 1.75 tsp
- Hummus 35g
- Olive oil 1 tbsp
Extras
- Maple syrup 4.75 tsp
- Lime juice
- Sesame seeds 1 tsp
- Almonds 20g
- Walnuts 35g
- Frozen mixed berries 70g
- Sea salt pinch x2
- Rye crackers 3
- Frozen stir-fry veg 130g
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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