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 Training Day Weekly 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 - 133g protein
Breakfast: Banana and Peanut Butter Porridge (536 kcal, 19g protein)
Lunch: Edamame and Soba Noodle Salad (500 kcal, 26g protein)
Made with rolled oats, oat milk, banana. Ready in 7 min — 536 kcal, 19g protein.
Recipe
Lay out the ingredients: Rolled oats 105g, Oat milk 360ml, Banana 1, Peanut butter 1.25 tbsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch500 kcal · 26g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 500 kcal, 26g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Soba noodles 95g dry, Edamame beans 120g, Cucumber half, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner619 kcal · 43g protein · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 619 kcal, 43g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Mackerel fillet 215g, New potatoes 300g, Spring onion 4, Lemon juice, Mustard dressing 25g, Watercress 50g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Snack190 kcal · 21g protein · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice. Ready in 8 min — 190 kcal, 21g protein.
Recipe
Lay out the ingredients: King prawns 145g, Light mayo 20g, Lemon juice, Romaine lettuce leaves 5.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack155 kcal · 24g protein · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 155 kcal, 24g protein.
Recipe
Lay out the ingredients: Lean beef jerky 50g.
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
Mackerel fillet 215g
King prawns 145g
Lean beef jerky 50g
Eggs 3 soft-boiled
Chicken breast 225g
Chicken stock 875ml
Eggs 3
Firm tofu 205g
Red lentils 115g
Tinned tuna in spring water 90g
Cod fillet 240g
Tinned chickpeas 240g
Salmon fillet 170g
Smoked mackerel fillet 90g
Turkey sausages 5
Carbs & Grains
Rolled oats 105g
Soba noodles 95g dry
New potatoes 300g
Brown rice 100g dry
Wholemeal roll 1
Wholewheat noodles 90g dry
Oatcakes 3
Low-sugar granola 25g
Wholemeal pitta 1
Rice cakes 4
Wholemeal pasta 95g dry
Vegetables
Edamame beans 120g
Cucumber half
Red pepper 1
Spring onion 4
Romaine lettuce leaves 5
Avocado 3/4
Cherry tomatoes 8
Carrot 3
Celery 3 stalks
Onion 1
Broccoli 115g
Tinned tomatoes 450g
Frozen edamame beans 170g
Courgette 1
Onion half
Baby spinach 70g
Cucumber 55g
Tomato 1
Dairy & Eggs
Oat milk 360ml
Peanut butter 1.25 tbsp
Low-fat Greek yogurt 190g
Butternut squash 460g
Light cream cheese 25g
Cottage cheese 120g
Halloumi 110g
Extras & Condiments
Banana 1
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Lemon juice
Mustard dressing 25g
Watercress 50g
Light mayo 20g
Mixed leaves 75g
Tahini dressing 25g
Frozen berries 75g
Honey 1.25 tsp
Garlic 2 cloves
Lean lamb shoulder 225g
Cinnamon 1.25 tsp
Cumin 1.25 tsp
Rye crackers 5
Sea salt pinch
Olive oil 1.25 tsp
Green beans 180g
Lemon 1
Parsley
Smoked paprika 1.25 tsp
Quinoa 90g dry
Lemon dressing 15g
Pumpkin seeds 10g
Vegetable stock 800ml
Medjool dates 2
Hemp seeds 1.25 tbsp
Falafel 5 baked
Hummus 45g
Paprika 1.25 tsp
Balsamic glaze 1 tsp
Basil fresh
Chilli flakes pinch
Mixed nuts 30g
Raisins 20g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
