Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tesco Lean Body Recomposition Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: TescoCalories: ~2000 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2000 kcal - 162g protein
Breakfast: Greek Yogurt with Mixed Berries (291 kcal, 24g protein)
Lunch: Salmon Fillet with New Potatoes and Green Beans (630 kcal, 48g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (618 kcal, 44g protein)
Snack: Sliced Cooked Chicken Breast (182 kcal, 36g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (279 kcal, 10g protein)
Tuesday
2000 kcal - 151g protein
Breakfast: Greek Yogurt with Mixed Berries (298 kcal, 25g protein)
Lunch: Mackerel and Brown Rice Salad (621 kcal, 45g protein)
Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (683 kcal, 62g protein)
Snack: Tzatziki with Vegetable Dippers (174 kcal, 10g protein)
Snack: Carrot Sticks with Hummus (224 kcal, 9g protein)
Wednesday
2000 kcal - 159g protein
Breakfast: Greek Yogurt with Mixed Berries (281 kcal, 23g protein)
Lunch: Chickpea and Tuna Salad (456 kcal, 40g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (597 kcal, 54g protein)
Snack: Banana and Peanut Butter on Rice Cakes (327 kcal, 9g protein)
Snack: Protein Yogurt with Low-Sugar Granola (339 kcal, 33g protein)
Thursday
2000 kcal - 177g protein
Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
Lunch: Smoked Salmon and Quinoa Salad (644 kcal, 48g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (591 kcal, 30g protein)
Snack: Turkey Breast Slices with Rye Crackers (242 kcal, 32g protein)
Snack: Sliced Cooked Chicken Breast (201 kcal, 40g protein)
Friday
2000 kcal - 140g protein
Breakfast: Greek Yogurt with Mixed Berries (306 kcal, 25g protein)
Lunch: Turkey and Avocado Wholemeal Wrap (561 kcal, 43g protein)
Dinner: Lamb Keema with Cauliflower Rice (675 kcal, 56g protein)
Snack: Walnuts and Dried Blueberries (280 kcal, 6g protein)
Snack: Tzatziki with Vegetable Dippers (178 kcal, 10g protein)
Saturday
2000 kcal - 123g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (344 kcal, 11g protein)
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.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
