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 High-Protein 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 146g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,201 kcal146g protein252g carbs67g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2204 kcal per person128g protein · 294g carbs per person
Breakfast478 kcal · 17g protein · 84g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 478 kcal, 17g protein, 84g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch593 kcal · 30g protein · 92g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 593 kcal, 30g protein, 92g carbs.
Recipe
Ingredients
- 90g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner585 kcal · 48g protein · 42g carbs · 25 min
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 585 kcal, 48g protein, 42g carbs.
Recipe
Ingredients
- 175g lean lamb mince
- ½ medium cauliflower (about 275g)
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g peas
Method
- Grate or pulse the medium cauliflower into rice-sized pieces and set aside.
- Soften onion, garlic and ginger in a large non-stick pan over medium heat for 4-5 minutes.
- Add the lean lamb mince and cook until browned, breaking it up with a spoon. Stir in garam masala and peas and cook until hot through.
- Cook the cauliflower rice in a separate dry pan for 4-5 minutes, stirring, then season and serve with the keema.
Snack285 kcal · 19g protein · 43g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 285 kcal, 19g protein, 43g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 90ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Snack263 kcal · 14g protein · 33g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 263 kcal, 14g protein, 33g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 High-Protein 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
2204 kcal - 128g protein, 294g carbs, 57g fat, 55g fibre- Breakfast: Overnight Oats with Banana (478 kcal, 17g protein, 84g carbs, 8g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (593 kcal, 30g protein, 92g carbs, 12g fat, 17g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (585 kcal, 48g protein, 42g carbs, 24g fat, 13g fibre per person)
- Snack: Mini Protein Overnight Oats (285 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
- Snack: Roasted Spiced Chickpeas (263 kcal, 14g protein, 33g carbs, 9g fat, 10g fibre per person)
Tuesday
2203 kcal - 122g protein, 249g carbs, 77g fat, 36g fibre- Breakfast: Overnight Oats with Banana (479 kcal, 18g protein, 84g carbs, 8g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (505 kcal, 26g protein, 70g carbs, 13g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (761 kcal, 67g protein, 69g carbs, 23g fat, 11g fibre per person)
- Snack: Almonds and Dried Cranberries (192 kcal, 5g protein, 16g carbs, 12g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
Wednesday
2200 kcal - 155g protein, 249g carbs, 59g fat, 42g fibre- Breakfast: Overnight Oats with Banana (495 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (698 kcal, 57g protein, 88g carbs, 11g fat, 16g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
- Snack: Sliced Cooked Chicken Breast (186 kcal, 35g protein, 0g carbs, 4g fat, 0g fibre per person)
Thursday
2190 kcal - 133g protein, 270g carbs, 64g fat, 31g fibre- Breakfast: Overnight Oats with Banana (505 kcal, 19g protein, 88g carbs, 9g fat, 11g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (612 kcal, 25g protein, 68g carbs, 25g fat, 8g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (594 kcal, 60g protein, 70g carbs, 9g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (160 kcal, 13g protein, 13g carbs, 4g fat, 1g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (319 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Friday
2206 kcal - 124g protein, 254g carbs, 78g fat, 35g fibre- Breakfast: Overnight Oats with Banana (490 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (757 kcal, 48g protein, 58g carbs, 37g fat, 9g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (240 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (354 kcal, 8g protein, 40g carbs, 18g fat, 3g fibre per person)
Saturday
2202 kcal - 170g protein, 235g carbs, 66g fat, 44g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (504 kcal, 33g protein, 36g carbs, 25g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (543 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (719 kcal, 51g protein, 72g carbs, 28g fat, 17g fibre per person)
- Snack: Chocolate Protein Shake (271 kcal, 36g protein, 18g carbs, 7g fat, 1g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (165 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Sunday
2205 kcal - 188g protein, 211g carbs, 66g fat, 21g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (527 kcal, 33g protein, 41g carbs, 25g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (415 kcal, 45g protein, 33g carbs, 13g fat, 2g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (786 kcal, 62g protein, 94g carbs, 15g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (303 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (174 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Green lentils 290g
- Lean lamb mince 180g
- Tinned chickpeas 180g
- Silken tofu 140g
- Chicken breast 460g
- Turkey mince lean 190g
- Eggs 9
- Lean beef jerky 40g
- Cod fillet 170g
- Salmon fillet 170g
- Smoked salmon 60g
- Pork loin 220g
- Whey protein powder 35g
- Lean beef strips 220g
- Pea protein powder 35g
Carbs & Grains
- Rolled oats 410g
- Brown rice 250g
- Wholemeal pasta 250g
- White potatoes 250g
- Oat 4 biscuits
- Wholemeal bread 5 slices
- Wholemeal 1 tortilla
Vegetables
- Sweet potato 525g
- Baby spinach 150g
- Onion 4
- Peas 75g
- Edamame beans 90g
- Broccoli 180g
- Cucumber 1 (206g required)
- Tinned tomatoes 1 x 400g tin (376g required)
- Avocado 1
- Mixed leaves 60g
- Cherry tomatoes 1 x 300g pack (98g required)
- Courgette 1
- Red pepper 1
- Parsnip 160g
- Carrot 160g
- Romaine lettuce 65g
- Spinach 35g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1541ml required)
- Skyr 90g
- Reduced-fat crème fraîche 75g
- Halloumi 75g
- Light cream cheese 30g
- Butter 10g
- Low-fat Greek yogurt 160g
- Parmesan 11g
- Oat milk 1 x 1L carton (266ml required)
- Cottage cheese 160g
Fruit
- Banana 6
- Pomegranate seeds 30g
- Dried blueberries 19g
- berries 65g
Herbs & Spices
- Cumin 2.5 tsp
- Garlic 12 cloves
- Ginger 2 tsp
- Garam masala 2 tsp
- Smoked paprika 1 tsp
- Mixed herbs 1 tsp
- Parsley, optional to taste
- Paprika 1 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Honey 2 tbsp
- Tahini 18g
- Olive oil 2.75 tbsp
- Miso paste 2.75 tsp
- Soy sauce 3.25 tbsp
- Lemon dressing 14g
- Tahini dressing 19g
- Peanut butter 16g
- Vegetable stock 2 cubes (makes 1L; 528ml required)
- Light Caesar dressing 21g
Extras
- Lemon juice, optional to taste x2
- Cauliflower 270g
- Sesame seeds 1 tsp
- Reduced-fat cheddar 95g
- Almonds 45g
- Dried cranberries 18g
- Dark chocolate 70% 30g
- Walnuts 24g
- Smoked haddock fillet 180g
- Oatcakes 4
- Lemon 1
- Rye 3 crackers
- stir-fry veg 220g
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 146g of protein per day across the week, based on the meals actually selected — well above 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 both protein and carbs are set high together, rather than trading one off against the other.
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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