Tesco Body Recomposition Plan — 2,000 kcal
Free 7-day body recomposition meal plan for Tesco: ~2000 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 409 kcal, 30g protein. Portion adjusted to 1.14x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Rye bread 2 slices, Turmeric 0.5 tsp, Black pepper pinch, Butter 5g, Baby spinach 30g. Use about 1.14x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 591 kcal, 51g protein. Portion adjusted to 1.14x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 180g, Brown rice 80g dry, Mixed peppers 150g, Olive oil 1 tbsp, Garlic 2 cloves. Use about 1.14x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 545 kcal, 30g protein. Portion adjusted to 1.14x to match the plan target.
Recipe
- Prepare the ingredients: Firm tofu 200g, Rice noodles 80g dry, Beansprouts 100g, Spring onion 3, Tamari 2 tbsp, Lime juice, Peanuts 20g. Use about 1.14x 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.
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 273 kcal, 11g protein. Portion adjusted to 1.14x to match the plan target.
Recipe
- Lay out the ingredients: Rolled oats 50g, Peanut butter 30g, Honey 1 tbsp, Chia seeds 1 tsp. Use about 1.14x 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.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 182 kcal, 6g protein. Portion adjusted to 1.14x to match the plan target.
Recipe
- Lay out the ingredients: Almond butter 1 tbsp, Celery sticks 4. Use about 1.14x 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 Tesco.
Protein
- Eggs 3
- Chicken breast 180g
- Firm tofu 200g
- Lean beef strips 180g
- Tinned tuna in spring water 145g
- Silken tofu 150g
- Turkey mince lean 200g
- Smoked salmon 80g
- King prawns 200g
- Beef tomato 1
- Tuna steak 200g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 80g dry
- Rice noodles 80g dry
- Rolled oats 50g
- Wholemeal pasta 100g dry
- Oat biscuits 4
- Soba noodles 80g dry
- Wholewheat noodles 80g dry
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Mixed peppers 150g
- Spring onion 3
- Peanuts 20g
- Celery sticks 4
- Sweetcorn 100g
- Edamame beans 100g
- Onion 1
- Cucumber 1
- Red pepper 1
- Avocado half
- Cherry tomatoes 6
- Mushrooms 200g
- Broccoli 100g
- Asparagus 150g
- Courgette 1
- Spinach 60g
Dairy & Eggs
- Butter 5g
- Peanut butter 30g
- Almond butter 1 tbsp
- Low-fat Greek yogurt 150g
- Light mozzarella 100g
- Skyr 150g
Extras & Condiments
- Turmeric 0.5 tsp
- Olive oil 1 tbsp
- Garlic 2 cloves
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Honey 1 tbsp
- Chia seeds 1 tsp
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Cheddar reduced-fat 30g
- Miso paste 1 tbsp
- Ginger 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Tahini dressing 20g
- Thyme 1 tsp
- Banana 1
- Lemon juice
- Reduced-fat feta 60g
- Apple 1
- Walnuts 20g
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 Tesco 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.