Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 157g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £50–85/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person161g protein · 221g 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.
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.
Lunch555 kcal · 47g protein · 68g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice.
Recipe
Ingredients
150g chicken breast
½ small head of broccoli (about 175g)
70g brown rice (dry weight)
2 garlic cloves
1 tbsp soy sauce
1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Cook the chicken breast in a non-stick pan over medium heat until cooked through. Add garlic for the final minute and cook until fragrant. Rest briefly before slicing if needed.
Slice or chop a small head of broccoli.
Arrange chicken breast, a small head of broccoli and the cooked brown rice in a bowl and finish with soy sauce and olive oil.
Dinner591 kcal · 47g protein · 80g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn.
Recipe
Ingredients
1 standard tin of tuna, drained
90g wholemeal pasta (dry weight)
90g sweetcorn
½ of a standard tin of tomatoes
30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan). Cook the pasta for 2 minutes less than its packet instructions, then drain.
Drain the tuna, then mix it with the pasta, tomatoes and sweetcorn in an ovenproof dish.
Scatter the reduced-fat cheddar over the top and bake for 20-25 minutes, until bubbling and golden.
Snack196 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
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.
Snack165 kcal · 18g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
Recipe
Ingredients
75g smoked salmon
1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Combine smoked salmon and cucumber in a bowl or lidded container.
Estimated cost: £50–85/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 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
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
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 Chicken, Broccoli and Brown Rice Prep Bowl.
Batch cook Tuna and Sweetcorn Pasta Bake and Smoked Haddock and Potato Bake as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple with Walnuts, Smoked Salmon on Cucumber Slices, Cottage Cheese with Cucumber, Skyr High-Protein Yogurt, Apple and Peanut Butter, Protein Yogurt with Low-Sugar Granola, Reduced-Fat Cheddar on Oatcakes, Dark Chocolate and Almonds, No-Bake Peanut Butter Oat Protein Balls, and Low-Fat Greek Yogurt with Berries.
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.
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 is estimated at £50–85 per week for one person at typical UK prices, 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 157g 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.
