Sainsbury's Batch Cook 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
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 303 kcal, 40g protein. Portion adjusted to 1.32x to match the plan target.
Recipe
- Prepare the ingredients: Egg whites 6, Mixed peppers 100g, Onion half, Olive oil spray, Mixed herbs 1 tsp. Use about 1.32x the listed amounts for this plan.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 632 kcal, 47g protein. Portion adjusted to 1.32x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Smoked salmon 100g, Quinoa 80g dry, Cucumber half, Dill 1 tsp, Lemon juice, Mixed leaves 60g. Use about 1.32x 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.
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 738 kcal, 69g protein. Portion adjusted to 1.32x to match the plan target.
Recipe
- Prepare the ingredients: Chicken breast 220g, White potatoes 250g, Carrot 150g, Broccoli 150g, Olive oil 1 tbsp, Garlic 3 cloves. Use about 1.32x the listed amounts for this plan.
- 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.
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 290 kcal, 26g protein. Portion adjusted to 1.32x to match the plan target.
Recipe
- Lay out the ingredients: Tinned sardines in spring water 90g, Rye crackers 4. Use about 1.32x 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.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 237 kcal, 26g protein. Portion adjusted to 1.32x to match the plan target.
Recipe
- Lay out the ingredients: Smoked salmon 80g, Cucumber 1. Use about 1.32x 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
- Egg whites 6
- Smoked salmon 100g
- Chicken breast 220g
- Tinned sardines in spring water 90g
- Turkey breast slices 100g
- Eggs 3
- Beef tomato 1
- Pork tenderloin 180g
- King prawns 180g
- Green lentils tinned 200g
- Black beans tinned 200g
Carbs & Grains
- White potatoes 250g
- Wholemeal tortilla 1
- Brown rice 90g dry
- Rolled oats 50g
- Wholewheat noodles 90g dry
Vegetables
- Mixed peppers 100g
- Onion half
- Cucumber half
- Carrot 150g
- Broccoli 150g
- Avocado half
- Baby spinach 30g
- Spring onion 2
- Parsnip 100g
- Sweet potato 100g
- Red pepper 1
- Cherry tomatoes 8
- Mushrooms 200g
- Sweetcorn 60g
Dairy & Eggs
- Light mozzarella 100g
- Peanut butter 30g
- Low-fat Greek yogurt 150g
- Coconut milk light 200ml
- Skyr 150g
- Oat milk 100ml
Extras & Condiments
- Olive oil spray
- Quinoa 80g dry
- Dill 1 tsp
- Lemon juice
- Garlic 3 cloves
- Rye crackers 4
- Mustard 1 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Curry paste 30g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Apple 1
- Walnuts 20g
- Whey protein powder 25g
- Vegetable stock 200ml
- Dark chocolate 70% 30g
- Almonds 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Pak choi 150g
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.