Tesco High-Variety 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
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 339 kcal, 28g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Cottage cheese 150g, Wholemeal bread 2 slices, Cherry tomatoes 6, Black pepper pinch. Use about 1.17x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 561 kcal, 44g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Chicken breast 150g, Wholemeal tortilla 1, Romaine lettuce 60g, Light Caesar dressing 20g, Parmesan 10g. Use about 1.17x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 608 kcal, 30g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Ricotta 100g, Wholemeal pasta 90g dry, Baby spinach 150g, Garlic 2 cloves, Parmesan 15g, Olive oil 1 tbsp. Use about 1.17x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 246 kcal, 28g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Add Pea protein powder 30g, Oat milk 250ml, Spinach 30g, Banana half to a blender. Use about 1.17x the listed amounts for this plan.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 246 kcal, 21g protein. Portion adjusted to 1.17x to match the plan target.
Recipe
- Lay out the ingredients: Smoked mackerel fillet 80g, Light cream cheese 20g, Lemon juice 1 tsp, Oatcakes 3. Use about 1.17x 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
- Chicken breast 150g
- Smoked mackerel fillet 80g
- Cod fillet 200g
- Tinned chickpeas 200g
- Eggs 1
- Quorn mince 200g
- Turkey mince lean 180g
Carbs & Grains
- Wholemeal bread 2 slices
- Oatcakes 3
- Rice cakes 3
- New potatoes 150g
- Brown rice 90g dry
- Baking potato 200g
- Rolled oats 50g
- Rye bread 2 slices
Vegetables
- Cherry tomatoes 6
- Black pepper pinch
- Romaine lettuce 60g
- Baby spinach 150g
- Pea protein powder 30g
- Spinach 30g
- Sweet potato 200g
- Onion 1
- Celery sticks 4
- Courgette 1
- Red pepper 1
- Cucumber 1
- Sweetcorn 60g
- Avocado half
- Mushrooms 200g
Dairy & Eggs
- Cottage cheese 150g
- Ricotta 100g
- Oat milk 250ml
- Almond butter 1 tbsp
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 30g
Extras & Condiments
- Light Caesar dressing 20g
- Parmesan 10g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Banana half
- Lemon juice 1 tsp
- Paprika 1 tsp
- Parsley fresh
- Green beans 80g
- Olives 10
- Cumin 1 tsp
- Mixed nuts 30g
- Raisins 20g
- Tahini 20g
- Lean sirloin steak 220g
- Honey 1 tbsp
- Chia seeds 1 tsp
- Chilli flakes pinch
- Vegetable stock 500ml
- Ras el hanout 2 tsp
- Frozen mixed berries 80g
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.