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 Pescatarian Desk Lunch 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.
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (475 kcal, 27g protein)
Dinner: Salmon and Wholemeal Pasta with Spinach (641 kcal, 46g protein)
Snack: Light Mozzarella and Tomato (210 kcal, 18g protein)
Snack: Smoked Mackerel Pâté on Oatcakes (232 kcal, 20g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 165g
Firm tofu 230g
Eggs 4
King prawns 220g
Tinned chickpeas 220g
Green lentils 125g
Quorn mince 250g
Smoked mackerel fillet 95g
Eggs 2 soft-boiled
Salmon fillet 200g
Beef tomato 1
Carbs & Grains
Low-sugar granola 45g
Brown rice 90g dry
Wholewheat noodles 100g dry
Rice cakes 4
New potatoes 165g
Wholemeal pasta 100g dry
Wholemeal pitta 1
Wholemeal bread 2 slices
White potatoes 300g
Oatcakes 3
Vegetables
Edamame beans 90g
Spring onion 2
Mushrooms 230g
Frozen peas 115g
Onion 1
Celery sticks 5
Broccoli 125g
Cherry tomatoes 9
Tomato 1
Cucumber 5 slices
Sweetcorn 115g
Tinned tomatoes 230g
Romaine lettuce leaves 5
Courgette 1
Red pepper 1
Baby spinach 70g
Cucumber half
Avocado half
Dairy & Eggs
Skyr 230g
Almond butter 1.25 tbsp
Cottage cheese 125g
Peanut butter 1.25 tbsp
Butter 6g
Semi-skimmed milk 180ml
Light mozzarella 110g
Light cream cheese 20g
Extras & Condiments
Frozen berries 90g
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Vegetable stock 700ml
Parmesan 25g
Garlic 2 cloves
Dark chocolate 70% 35g
Almonds 25g
Ginger 1.25 tsp
Frozen mixed veg 250g
Rye crackers 5
Lemon juice 1.25 tsp
Green beans 90g
Olives 11
Olive oil 1 tbsp
Basil fresh
Chilli flakes pinch
Mixed nuts 35g
Raisins 20g
Smoked paprika 1 tsp
Cumin 0.5 tsp
Falafel 5 baked
Hummus 45g
Mixed leaves 45g
Cheddar reduced-fat 35g
Light mayo 15g
Pumpkin seeds 35g
Dark chocolate chips 15g
Mixed herbs 1.25 tsp
Apple 1
Smoked haddock fillet 215g
Reduced-fat cheddar 35g
Parsley fresh
Walnuts 25g
Tahini dressing 20g
Basil leaves
Balsamic glaze 1 tsp
Your 7-Day Meal Plan
Monday
2000 kcal114g protein
Breakfast437 kcal · 34g protein · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 437 kcal, 34g protein.
Recipe
Add the base ingredients to a bowl: Skyr 230g, Low-sugar granola 45g, Frozen berries 90g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch540 kcal · 46g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 540 kcal, 46g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 165g, Brown rice 90g dry, Edamame beans 90g, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Spring onion 2.
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.
Dinner540 kcal · 21g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 540 kcal, 21g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.
