What this plan is for
A Sainsbury's body recomposition plan at 2,200 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Body Recomposition Plan — 2,200 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,200 kcal/day and averages 121g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,206 kcal121g protein253g carbs77g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2201 kcal per person120g protein · 268g carbs per person
Breakfast531 kcal · 15g protein · 67g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 531 kcal, 15g protein, 67g carbs.
Recipe
Ingredients
- 70g rolled oats
- 275ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch464 kcal · 33g protein · 46g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 464 kcal, 33g protein, 46g carbs.
Recipe
Ingredients
- 100g smoked salmon
- 70g quinoa (dry weight)
- ½ cucumber
- 1 tsp dill
- lemon juice, to taste
- 2 generous handfuls mixed leaves (about 50g)
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner718 kcal · 35g protein · 125g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 718 kcal, 35g protein, 125g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 350g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 625ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack255 kcal · 22g protein · 8g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 255 kcal, 22g protein, 8g carbs.
Recipe
Ingredients
- 90g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack233 kcal · 15g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 233 kcal, 15g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
Weekly Shopping List
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Estimated cost: £40–55/week for 1 person from Sainsbury's. 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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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
Sainsbury's 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 wider premium and own-brand choice, vegetarian products, fresh produce and flexible swaps.
- Useful when a plan needs quality-of-life convenience items without becoming takeaway-dependent.
- Watch total basket cost and swap premium items back to own-brand staples when budget matters.
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 2,200 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| 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
Sainsbury's Body Recomposition Plan — 2,200 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
2201 kcal - 120g protein, 268g carbs, 54g fat, 46g fibre- Breakfast: Porridge with Walnuts and Cinnamon (531 kcal, 15g protein, 67g carbs, 20g fat, 12g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (464 kcal, 33g protein, 46g carbs, 12g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (718 kcal, 35g protein, 125g carbs, 3g fat, 21g fibre per person)
- Snack: Light Mozzarella and Tomato (255 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (233 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
2216 kcal - 102g protein, 321g carbs, 61g fat, 59g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (533 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (540 kcal, 28g protein, 106g carbs, 2g fat, 26g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (224 kcal, 16g protein, 27g carbs, 6g fat, 2g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (393 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
Wednesday
2201 kcal - 111g protein, 243g carbs, 91g fat, 55g fibre- Breakfast: Porridge with Walnuts and Cinnamon (601 kcal, 17g protein, 76g carbs, 23g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (350 kcal, 20g protein, 66g carbs, 2g fat, 20g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (749 kcal, 47g protein, 64g carbs, 39g fat, 14g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (261 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (240 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
Thursday
2229 kcal - 126g protein, 223g carbs, 92g fat, 30g fibre- Breakfast: Porridge with Walnuts and Cinnamon (530 kcal, 15g protein, 67g carbs, 20g fat, 12g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (307 kcal, 36g protein, 16g carbs, 10g fat, 3g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (833 kcal, 52g protein, 92g carbs, 28g fat, 8g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (396 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Friday
2198 kcal - 130g protein, 242g carbs, 79g fat, 43g fibre- Breakfast: Porridge with Walnuts and Cinnamon (625 kcal, 18g protein, 79g carbs, 24g fat, 14g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (362 kcal, 43g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (792 kcal, 48g protein, 101g carbs, 23g fat, 11g fibre per person)
- Snack: Roasted Spiced Chickpeas (306 kcal, 17g protein, 39g carbs, 11g fat, 11g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Saturday
2198 kcal - 125g protein, 219g carbs, 92g fat, 37g fibre- Breakfast: Ricotta Toast with Berries (398 kcal, 19g protein, 50g carbs, 14g fat, 7g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (553 kcal, 40g protein, 63g carbs, 14g fat, 10g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (846 kcal, 53g protein, 65g carbs, 41g fat, 10g fibre per person)
- Snack: Carrot Sticks with Hummus (152 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (249 kcal, 7g protein, 20g carbs, 17g fat, 3g fibre per person)
Sunday
2200 kcal - 136g protein, 254g carbs, 68g fat, 43g fibre- Breakfast: Ricotta Toast with Berries (491 kcal, 23g protein, 62g carbs, 17g fat, 9g fibre per person)
- Lunch: Chicken and Orzo Soup (680 kcal, 61g protein, 91g carbs, 7g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (627 kcal, 40g protein, 73g carbs, 17g fat, 17g fibre per person)
- Snack: Almond Butter with Celery Sticks (135 kcal, 5g protein, 6g carbs, 11g fat, 3g fibre per person)
- Snack: Almonds and Dried Cranberries (267 kcal, 7g protein, 22g carbs, 16g fat, 4g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 210g
- Red lentils 90g
- Beef tomato 1
- Tinned chickpeas 390g
- Green lentils 180g
- Smoked mackerel fillet 150g
- Salmon fillet 370g
- Turkey mince lean 350g
- Chicken breast 380g
- Firm tofu 210g
- Tinned sardines 130g
- Eggs 3
Carbs & Grains
- Rolled oats 380g
- Quinoa 75g
- Wholemeal 1 roll
- Brown rice 250g
- Low-sugar granola 30g
- Wholemeal bread 7 slices
- Wholemeal pasta 180g
- Orzo pasta 80g
Vegetables
- Cucumber 1 (150g required)
- Mixed leaves 55g
- Butternut squash 360g
- Onion 6
- Baby spinach 240g
- Tinned tomatoes 2 x 400g tins (755g required)
- Mushrooms 180g
- Carrot 400g
- Sweet potato mash 220g
- Sweet potato 210g
- Broccoli 420g
- Romaine lettuce 80g
- Spring onion 6
- Celery 10 sticks
- Celery 3 stalks
- Cherry tomatoes 1 x 300g pack (179g required)
Dairy & Eggs
- Oat milk 2 x 1L cartons (1411ml required)
- Light mozzarella 90g
- Light cream cheese 95g
- Low-fat Greek yogurt 140g
- Coconut milk light 1 x 400ml tin (176ml required)
- Ricotta cheese 240g
Fruit
- Apple 1
- berries 190g
- Raisins 21g
Herbs & Spices
- Cinnamon 2.5 tsp
- Dill 2 tsp
- Garlic 10 cloves
- Basil, optional to taste x2
- Curry powder 1.75 tsp
- Smoked paprika 1.25 tsp
- Cumin 0.5 tsp
- Parsley, optional to taste
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 999ml required)
- Honey 1.25 tbsp
- Olive oil 2.5 tbsp
- Hoisin sauce 40g
- Curry paste 30g
- Peanut butter 15g
- Teriyaki sauce 45g
- Almond butter 2.5 tbsp
- Hummus 65g
- Chicken stock 775ml
Tins & Jars
- Cannellini beans 210g
- Reduced-sugar baked beans 260g
Extras
- Walnuts 95g
- Maple syrup 1.75 tbsp
- Lemon juice, optional to taste x2
- Balsamic glaze 1 tsp
- Rye 6 crackers
- Lemon juice 1.75 tbsp
- Oatcakes 6
- Lemon 1
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Sesame seeds 1 tbsp
- Mixed nuts 35g
- Almonds 35g
- Dried cranberries 25g
Shopping This Plan At Sainsbury's
Mid-market: pricier than Asda or the discounters at list price, but Nectar Prices close much of the gap.
Value rangeStamford Street Co (consolidated value range since May 2023)
Loyalty pricingNectar Prices
What Sainsbury's is good for here
- Reliable fresh produce and fish counters for pescatarian and higher-quality prep.
- Strong chilled ready-prepared vegetables, which cut prep time on low-effort plans.
- Nectar Prices regularly apply to meat and dairy staples.
Worth knowing before you shop
- Without a Nectar card the effective basket cost is meaningfully higher.
- The Stamford Street value range has been trimmed, so fewer economy lines than a couple of years ago.
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 Sainsbury's's Stamford Street Co (consolidated value range since May 2023) 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 Sainsbury's'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
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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 Sainsbury's and typically costs £40–55 per week for one person, depending on what you already have at home. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 121g of protein per day across the week, based on the meals actually selected — in line with 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 2,200 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 2,200 kcal/day, the Sainsbury's 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 Standard (20–30 min/day) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
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