Sainsbury's Vegetarian Desk Lunch Weekly Body Recomposition Plan — 2,200 kcal

Free printable vegetarian UK body recomposition meal plan for Sainsbury's: 7 days at ~2,200 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~2200 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~2200 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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

Sainsbury's Vegetarian Desk Lunch Weekly Body Recomposition Plan — 2,200 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: Sainsbury'sCalories: ~2200 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

2200 kcal - 125g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (534 kcal, 39g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (576 kcal, 25g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (647 kcal, 37g protein)
  • Snack: Almond Butter with Celery Sticks (225 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (218 kcal, 17g protein)

Tuesday

2200 kcal - 174g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (492 kcal, 36g protein)
  • Lunch: Black Bean Burrito Bowl (569 kcal, 26g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (505 kcal, 31g protein)
  • Snack: Chocolate Protein Shake (259 kcal, 45g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (375 kcal, 36g protein)

Wednesday

2200 kcal - 130g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (501 kcal, 37g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (566 kcal, 32g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (580 kcal, 29g protein)
  • Snack: Light Mozzarella and Tomato (250 kcal, 21g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (303 kcal, 11g protein)

Thursday

2200 kcal - 119g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (526 kcal, 39g protein)
  • Lunch: Cannellini Bean and Tomato Soup (443 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (650 kcal, 25g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (249 kcal, 22g protein)
  • Snack: Oat Biscuits with Peanut Butter (332 kcal, 11g protein)

Friday

2200 kcal - 126g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (495 kcal, 36g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (534 kcal, 31g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (677 kcal, 34g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (195 kcal, 16g protein)
  • Snack: Almonds and Dried Cranberries (299 kcal, 9g protein)

Saturday

2200 kcal - 115g protein
  • Breakfast: Ricotta Toast with Berries (451 kcal, 25g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (519 kcal, 38g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (601 kcal, 30g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (328 kcal, 14g protein)
  • Snack: Apple and Peanut Butter (301 kcal, 8g protein)

Sunday

2200 kcal - 101g protein
  • Breakfast: Ricotta Toast with Berries (445 kcal, 24g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (513 kcal, 19g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (621 kcal, 38g protein)
  • Snack: Carrot Sticks with Hummus (243 kcal, 9g protein)
  • Snack: Mixed Nuts and Dried Fruit (378 kcal, 11g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Green lentils 140g dry
  • Firm tofu 280g
  • Black beans tinned 260g
  • Eggs 3 soft-boiled
  • Green lentils tinned 260g
  • Beef tomato 1
  • Tinned chickpeas 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Low-sugar granola 40g
  • Oat biscuits 6
  • Wholewheat noodles 105g dry
  • Wholemeal pasta 115g dry
  • Wholemeal pitta 1
  • Rolled oats 70g

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Sweet potato 280g
  • Broccoli 280g
  • Spring onion 3
  • Celery sticks 6
  • Sweetcorn 80g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Onion 1
  • Carrot 3
  • Sweet potato mash 330g
  • Tinned tomatoes 550g
  • Frozen peas 140g
  • Frozen edamame beans 195g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Red pepper 1
  • Spinach 40g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Semi-skimmed milk 390ml
  • Low-fat Greek yogurt 195g
  • Light mozzarella 130g
  • Peanut butter 1.5 tbsp
  • Ricotta 130g
  • Ricotta cheese 135g
  • Cottage cheese 270g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Olive oil 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Teriyaki sauce 55g
  • Sesame seeds 1.5 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 260g
  • Whey protein powder 40g
  • Honey 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Vegetable stock 260ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Basil
  • Parmesan 30g
  • Frozen mixed berries 110g
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Sea salt pinch
  • Almonds 35g
  • Dried cranberries 25g
  • Frozen berries 110g
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Chia seeds 1.25 tsp
  • Apple 1
  • Hummus 110g
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Mixed nuts 40g
  • Raisins 25g

Your 7-Day Meal Plan

Monday

2200 kcal125g protein
Breakfast534 kcal · 39g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 534 kcal, 39g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Baby spinach 70g, Mushrooms 140g, Wholemeal bread 3 slices, Olive oil 1.5 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch576 kcal · 25g protein · 25 min

Green Lentil and Roasted Sweet Potato Bowl

Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 576 kcal, 25g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 140g dry, Sweet potato 280g, Baby spinach 85g, Tahini 30g, Lemon juice, Cumin 1.5 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner647 kcal · 37g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 647 kcal, 37g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 280g, Brown rice 125g dry, Broccoli 280g, Teriyaki sauce 55g, Sesame seeds 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack225 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 225 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack218 kcal · 17g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 218 kcal, 17g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 3
  • Green lentils 140g dry
  • Firm tofu 280g
  • Black beans tinned 260g
  • Eggs 3 soft-boiled
  • Green lentils tinned 260g
  • Beef tomato 1
  • Tinned chickpeas 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Low-sugar granola 40g
  • Oat biscuits 6
  • Wholewheat noodles 105g dry
  • Wholemeal pasta 115g dry
  • Wholemeal pitta 1
  • Rolled oats 70g

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Sweet potato 280g
  • Broccoli 280g
  • Spring onion 3
  • Celery sticks 6
  • Sweetcorn 80g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Onion 1
  • Carrot 3
  • Sweet potato mash 330g
  • Tinned tomatoes 550g
  • Frozen peas 140g
  • Frozen edamame beans 195g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Red pepper 1
  • Spinach 40g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Semi-skimmed milk 390ml
  • Low-fat Greek yogurt 195g
  • Light mozzarella 130g
  • Peanut butter 1.5 tbsp
  • Ricotta 130g
  • Ricotta cheese 135g
  • Cottage cheese 270g
  • Tinned coconut milk light 270ml

Extras & Condiments

  • Olive oil 1.5 tsp
  • Tahini 30g
  • Lemon juice
  • Cumin 1.5 tsp
  • Teriyaki sauce 55g
  • Sesame seeds 1.5 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 260g
  • Whey protein powder 40g
  • Honey 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Vegetable stock 260ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Basil
  • Parmesan 30g
  • Frozen mixed berries 110g
  • Soy sauce 2.5 tbsp
  • Ginger 1.25 tsp
  • Sea salt pinch
  • Almonds 35g
  • Dried cranberries 25g
  • Frozen berries 110g
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Chia seeds 1.25 tsp
  • Apple 1
  • Hummus 110g
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Mixed nuts 40g
  • Raisins 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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)

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. 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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.

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