Sainsbury's Body Recomposition Plan — 2,200 kcal
Free 7-day body recomposition meal plan for Sainsburys: ~2200 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 490 kcal, 14g protein. Portion adjusted to 1.26x to match the plan target.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 100ml, Hemp seeds 1 tbsp, Low-sugar granola 20g to a blender. Use about 1.26x the listed amounts for this plan.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 629 kcal, 45g protein. Portion adjusted to 1.26x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 125g, Brown rice 80g dry, Cucumber half, Red onion half, Lemon dressing 15g. Use about 1.26x 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.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 540 kcal, 23g protein. Portion adjusted to 1.26x to match the plan target.
Recipe
- Prep the listed ingredients: Tinned chickpeas 400g, Baby spinach 150g, Coconut milk light 200ml, Tinned tomatoes 200g, Onion 1, Curry paste 30g, Brown rice 80g dry. Use about 1.26x the listed amounts for this plan.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 239 kcal, 20g protein. Portion adjusted to 1.26x to match the plan target.
Recipe
- Lay out the ingredients: Light mozzarella 100g, Beef tomato 1, Basil leaves, Balsamic glaze 1 tsp. Use about 1.26x 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.
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 302 kcal, 13g protein. Portion adjusted to 1.26x to match the plan target.
Recipe
- Lay out the ingredients: Rolled oats 50g, Peanut butter 30g, Honey 1 tbsp, Chia seeds 1 tsp. Use about 1.26x 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 Sainsbury's.
Protein
- Tinned mackerel in brine 125g
- Beef tomato 1
- Chicken breast 200g
- Smoked salmon 60g
- Green lentils tinned 200g
- Turkey breast slices 100g
- King prawns 200g
- Pork tenderloin 180g
Carbs & Grains
- Low-sugar granola 20g
- Brown rice 80g dry
- Rolled oats 50g
- Wholemeal tortilla 1
- Wholewheat noodles 90g dry
Vegetables
- Cucumber half
- Red onion half
- Baby spinach 150g
- Onion 1
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Avocado half
- Parsnip 100g
- Spinach 100g
- Broccoli 200g
- Sweetcorn 100g
Dairy & Eggs
- Oat milk 100ml
- Coconut milk light 200ml
- Light mozzarella 100g
- Peanut butter 30g
- Low-fat yogurt 80g
- Skyr 150g
- Cottage cheese 150g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Lemon dressing 15g
- Curry paste 30g
- Basil leaves
- Balsamic glaze 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Rye crackers 3
- Frozen mixed berries 80g
- Quinoa 80g dry
- Dill 1 tsp
- Mixed leaves 60g
- Vegetable stock 200ml
- Mustard 1 tsp
- Pak choi 150g
- Soy sauce 1 tbsp
- Lime juice
- Apple 1
- Walnuts 20g
- Olive oil 1 tbsp
- Garlic 3 cloves
- Paprika 1 tsp
- Dark chocolate 70% 30g
- Almonds 20g
- Reduced-sugar baked beans 200g
- Rosemary 1 tsp
- Cheddar reduced-fat 30g
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 Sainsburys 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.