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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 Vegetarian High-Protein High-Carb 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.
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Current selection: Sainsbury's Vegetarian High-Protein High-Carb Weekly Body Recomposition Plan — 2,200 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2200 kcal per person85g protein · 300g carbs per person
Breakfast528 kcal · 11g protein · 104g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 528 kcal, 11g protein, 104g carbs.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 95ml, Hemp seeds 1 tbsp, Low-sugar granola 20g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch649 kcal · 25g protein · 81g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 649 kcal, 25g protein, 81g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Falafel 4 baked, Wholemeal pitta 1, Hummus 40g, Mixed leaves 40g, Tomato 1, Cucumber 4 slices.
- 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.
Dinner684 kcal · 34g protein · 83g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 684 kcal, 34g protein, 83g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Eggs 3, Brown rice 85g dry, Frozen mixed veg 190g, Soy sauce 2 tbsp, Sesame oil 1 tsp, Spring onion 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack217 kcal · 4g protein · 17g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 217 kcal, 4g protein, 17g carbs.
Recipe
- Lay out the ingredients: Walnuts 25g, Dried blueberries 20g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack122 kcal · 11g protein · 15g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 122 kcal, 11g protein, 15g carbs.
Recipe
- Lay out the ingredients: Low-fat Greek yogurt 95g, Cucumber 1/4 grated, Garlic clove 1/2, Carrot 1, Celery sticks 2, Dill 1 tsp.
- 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
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.
Protein
- Falafel 4 baked
- Eggs 5
- Firm tofu 400g
- Red lentils 200g
- Silken tofu 140g
- Tinned chickpeas 750g
- Beef tomato 1
- Eggs 2 hard-boiled
Carbs & Grains
- Low-sugar granola 125g
- Wholemeal pitta 1
- Brown rice 525g dry
- Soba noodles 80g dry
- Rice cakes 3
- Wholemeal pasta 85g dry
- Wholemeal roll 1
- Wholemeal bread 3 slices
- Wholewheat noodles 90g dry
- Rolled oats 45g
Vegetables
- Mixed leaves 100g
- Tomato 1
- Cucumber 4 slices
- Frozen mixed veg 190g
- Spring onion 4
- Cucumber 1/4 grated
- Carrot 4
- Celery sticks 6
- Edamame beans 195g
- Cucumber 1/2
- Red pepper 2
- Broccoli 310g
- Peanut butter 1 tbsp
- Courgette 1
- Tinned tomatoes 800g
- Onion 4
- Baby spinach 260g
- Celery 2 stalks
- Basil leaves
- Watercress 40g
- Mushrooms 270g
- Frozen peas 135g
- Sweet potato 280g
- Spinach 110g
Dairy & Eggs
- Oat milk 470ml
- Low-fat Greek yogurt 235g
- Cottage cheese 100g
- Halloumi 100g
- Almond butter 1 tbsp
- Ricotta 95g
- Parmesan 40g
- Semi-skimmed milk 390ml
- Coconut milk light 160ml
- Light mozzarella 80g
- Plain kefir 490ml
- Skyr 320g
Fruit
- Banana 10 1/2
- Medjool dates 10
- Apple 1
Herbs & Spices
- Garlic clove 1/2
- Dill 1 tsp
- Ginger 3 tsp
- Garlic 10 cloves
- Garam masala 2 tsp
- Cumin 1.5 tsp
- Paprika 1 tsp
- Smoked paprika 1 tsp
Condiments & Oils
- Hummus 90g
- Soy sauce 6.25 tbsp
- Sesame oil 2 tsp
- Teriyaki sauce 40g
- Olive oil 2 tbsp
- Miso paste 1 tbsp
- Honey 3.25 tsp
- Vegetable stock 1225ml
- Curry paste 25g
- Light mayo 25g
- Mustard 1.25 tsp
- Olive oil 1 tsp
Extras
- Hemp seeds 4.75 tbsp
- Walnuts 25g
- Dried blueberries 20g
- Sesame seeds 2 tsp
- Balsamic glaze 1.75 tsp
- Whey protein powder 30g
- Frozen mixed berries 245g
- Chia seeds 2.25 tbsp
- Almonds 35g
- Dried cranberries 25g
SupermarketSainsbury's
Cooking for1 person
Cook amount1 portions
Calorie target~2200 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietVegetarian
Estimated Daily Macros Per Person
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 Vegetarian High-Protein High-Carb 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 macros and the weekly shopping list.
7-day meal plan
Monday
2200 kcal - 85g protein, 300g carbs, 78g fat, 42g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (528 kcal, 11g protein, 104g carbs, 11g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (649 kcal, 25g protein, 81g carbs, 27g fat, 14g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (684 kcal, 34g protein, 83g carbs, 22g fat, 8g fibre per person)
- Snack: Walnuts and Dried Blueberries (217 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (122 kcal, 11g protein, 15g carbs, 3g fat, 5g fibre per person)
Tuesday
2200 kcal - 102g protein, 335g carbs, 59g fat, 41g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (560 kcal, 12g protein, 111g carbs, 12g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (501 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (763 kcal, 46g protein, 97g carbs, 22g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (203 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
- Snack: Apple and Peanut Butter (173 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Wednesday
2200 kcal - 98g protein, 291g carbs, 74g fat, 43g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (556 kcal, 12g protein, 110g carbs, 12g fat, 13g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (531 kcal, 26g protein, 19g carbs, 38g fat, 5g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (839 kcal, 41g protein, 156g carbs, 4g fat, 22g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Thursday
2200 kcal - 119g protein, 286g carbs, 68g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (528 kcal, 11g protein, 104g carbs, 11g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (532 kcal, 28g protein, 74g carbs, 13g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (654 kcal, 30g protein, 64g carbs, 30g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (242 kcal, 32g protein, 16g carbs, 7g fat, 1g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (244 kcal, 18g protein, 28g carbs, 7g fat, 3g fibre per person)
Friday
2200 kcal - 100g protein, 329g carbs, 57g fat, 55g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (445 kcal, 10g protein, 88g carbs, 10g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (493 kcal, 27g protein, 85g carbs, 3g fat, 15g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (914 kcal, 38g protein, 132g carbs, 29g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (119 kcal, 5g protein, 17g carbs, 5g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (229 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
Saturday
2200 kcal - 116g protein, 277g carbs, 66g fat, 36g fibre- Breakfast: Kefir with Berries and Chia Seeds (300 kcal, 14g protein, 36g carbs, 11g fat, 11g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (560 kcal, 31g protein, 51g carbs, 25g fat, 7g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (923 kcal, 41g protein, 157g carbs, 12g fat, 14g fibre per person)
- Snack: Almonds and Dried Cranberries (287 kcal, 7g protein, 25g carbs, 18g fat, 4g fibre per person)
- Snack: Skyr High-Protein Yogurt (130 kcal, 23g protein, 8g carbs, 0g fat, 0g fibre per person)
Sunday
2200 kcal - 129g protein, 323g carbs, 54g fat, 63g fibre- Breakfast: Kefir with Berries and Chia Seeds (241 kcal, 11g protein, 29g carbs, 9g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (659 kcal, 47g protein, 80g carbs, 19g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (632 kcal, 30g protein, 122g carbs, 9g fat, 26g fibre per person)
- Snack: Mini Protein Overnight Oats (345 kcal, 23g protein, 51g carbs, 6g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (323 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Weekly shopping list
Protein
- Falafel 4 baked
- Eggs 5
- Firm tofu 400g
- Red lentils 200g
- Silken tofu 140g
- Tinned chickpeas 750g
- Beef tomato 1
- Eggs 2 hard-boiled
Carbs & Grains
- Low-sugar granola 125g
- Wholemeal pitta 1
- Brown rice 525g dry
- Soba noodles 80g dry
- Rice cakes 3
- Wholemeal pasta 85g dry
- Wholemeal roll 1
- Wholemeal bread 3 slices
- Wholewheat noodles 90g dry
- Rolled oats 45g
Vegetables
- Mixed leaves 100g
- Tomato 1
- Cucumber 4 slices
- Frozen mixed veg 190g
- Spring onion 4
- Cucumber 1/4 grated
- Carrot 4
- Celery sticks 6
- Edamame beans 195g
- Cucumber 1/2
- Red pepper 2
- Broccoli 310g
- Peanut butter 1 tbsp
- Courgette 1
- Tinned tomatoes 800g
- Onion 4
- Baby spinach 260g
- Celery 2 stalks
- Basil leaves
- Watercress 40g
- Mushrooms 270g
- Frozen peas 135g
- Sweet potato 280g
- Spinach 110g
Dairy & Eggs
- Oat milk 470ml
- Low-fat Greek yogurt 235g
- Cottage cheese 100g
- Halloumi 100g
- Almond butter 1 tbsp
- Ricotta 95g
- Parmesan 40g
- Semi-skimmed milk 390ml
- Coconut milk light 160ml
- Light mozzarella 80g
- Plain kefir 490ml
- Skyr 320g
Fruit
- Banana 10 1/2
- Medjool dates 10
- Apple 1
Herbs & Spices
- Garlic clove 1/2
- Dill 1 tsp
- Ginger 3 tsp
- Garlic 10 cloves
- Garam masala 2 tsp
- Cumin 1.5 tsp
- Paprika 1 tsp
- Smoked paprika 1 tsp
Condiments & Oils
- Hummus 90g
- Soy sauce 6.25 tbsp
- Sesame oil 2 tsp
- Teriyaki sauce 40g
- Olive oil 2 tbsp
- Miso paste 1 tbsp
- Honey 3.25 tsp
- Vegetable stock 1225ml
- Curry paste 25g
- Light mayo 25g
- Mustard 1.25 tsp
- Olive oil 1 tsp
Extras
- Hemp seeds 4.75 tbsp
- Walnuts 25g
- Dried blueberries 20g
- Sesame seeds 2 tsp
- Balsamic glaze 1.75 tsp
- Whey protein powder 30g
- Frozen mixed berries 245g
- Chia seeds 2.25 tbsp
- Almonds 35g
- Dried cranberries 25g
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?
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.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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