What this plan is for
A Tesco body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 142g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,007 kcal142g protein220g carbs66g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2020 kcal per person147g protein · 207g carbs per person
Breakfast494 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 494 kcal, 46g protein, 44g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch464 kcal · 39g protein · 41g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 464 kcal, 39g protein, 41g carbs.
Recipe
Ingredients
- 150g pork tenderloin
- 1 medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- 1 tbsp olive oil
- 1 tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner656 kcal · 53g protein · 83g carbs · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 656 kcal, 53g protein, 83g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 80g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack210 kcal · 6g protein · 17g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 210 kcal, 6g protein, 17g carbs.
Recipe
Ingredients
- 30g mixed nuts
- 20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Snack196 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 196 kcal, 3g protein, 22g carbs.
Recipe
Ingredients
- 1 apple
- 20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 46 items tickedSaved on this device
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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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
Tesco 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 broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Turkey Mince Bolognese with Wholemeal Pasta and Chicken and Lentil One-Pot Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Mixed Nuts and Dried Fruit and Apple with Walnuts.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco Body Recomposition Plan — 2,000 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
2020 kcal - 147g protein, 207g carbs, 70g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (464 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (656 kcal, 53g protein, 83g carbs, 11g fat, 15g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Tuesday
1998 kcal - 160g protein, 197g carbs, 68g fat, 45g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (453 kcal, 38g protein, 40g carbs, 17g fat, 10g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (679 kcal, 68g protein, 80g carbs, 11g fat, 21g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (207 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Wednesday
2020 kcal - 147g protein, 207g carbs, 70g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (464 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (656 kcal, 53g protein, 83g carbs, 11g fat, 15g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Thursday
1998 kcal - 160g protein, 197g carbs, 68g fat, 45g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (453 kcal, 38g protein, 40g carbs, 17g fat, 10g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (679 kcal, 68g protein, 80g carbs, 11g fat, 21g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (207 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Friday
2020 kcal - 147g protein, 207g carbs, 70g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (464 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (656 kcal, 53g protein, 83g carbs, 11g fat, 15g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Saturday
1997 kcal - 94g protein, 259g carbs, 69g fat, 32g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (428 kcal, 22g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (617 kcal, 30g protein, 77g carbs, 20g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Sunday
1999 kcal - 140g protein, 266g carbs, 49g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (482 kcal, 31g protein, 59g carbs, 14g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (619 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
- Snack: Pea Protein Green Smoothie (255 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (221 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 15
- Pork tenderloin 800g
- Turkey mince lean 550g
- Chicken thighs 390g
- Green lentils 180g
- Lean stewing beef 180g
- Pea protein powder 30g
Carbs & Grains
- Wholemeal flour 360g
- Wholemeal pasta 240g
- Soba noodles 140g
- Brown rice 80g
- Oat 4 biscuits
- Low-sugar granola 30g
Vegetables
- Parsnip 440g
- Carrot 550g
- Sweet potato 675g
- Tinned tomatoes 6 x 400g tins (2092g required)
- Onion 6
- Spinach 200g
- Edamame beans 180g
- Cucumber 1 (300g required)
- Red pepper 2
- mixed veg 180g
- Spring onion 2
Dairy & Eggs
- Oat milk 1 x 1L carton (652ml required)
- Low-fat Greek yogurt 575g
- Semi-skimmed milk 1 x 1L carton (258ml required)
- Low-fat yogurt 180g
Fruit
- berries 270g
- Raisins 90g
- Apple 6
- Blueberries 90g
- Banana 1
Herbs & Spices
- Mixed herbs 2.5 tbsp
- Garlic 16 cloves
- Paprika 1.25 tbsp
- Ginger 1.75 tsp
Condiments & Oils
- Olive oil 4.5 tbsp
- Soy sauce 3.5 tbsp
- Sesame oil 2.75 tsp
- Peanut butter 30g
- Beef stock 260ml
- Honey 1 tsp
Extras
- Mixed nuts 130g
- Walnuts 90g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
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 Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) 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 Tesco'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 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 142g 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 2,000 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 2,000 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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