Tesco Pescatarian Training Day 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
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 438 kcal, 15g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Lay out the ingredients: Rolled oats 80g, Oat milk 300ml, Frozen mixed berries 80g. Use about 1.37x 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.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 493 kcal, 33g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion half, Olive oil 1 tsp, Mixed leaves 60g. Use about 1.37x the listed amounts for this plan.
- 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.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 603 kcal, 30g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Mixed beans tinned 400g, Tinned tomatoes 400g, Onion 1, Red pepper 1, Chilli powder 1 tsp, Cumin 1 tsp, Brown rice 80g dry. Use about 1.37x the listed amounts for this plan.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 178 kcal, 25g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Lay out the ingredients: Cottage cheese 150g, Cucumber half. Use about 1.37x 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.
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 288 kcal, 7g protein. Portion adjusted to 1.37x to match the plan target.
Recipe
- Lay out the ingredients: Apple 1, Walnuts 20g. Use about 1.37x 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
- Eggs 3
- Beef tomato 1
- Smoked mackerel fillet 80g
- Salmon fillet 150g
- King prawns 200g
- Egg 1
- Tuna steak 200g
- Mackerel fillet 180g
- Firm tofu 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholemeal pitta 1
- Oatcakes 3
- New potatoes 200g
- Low-sugar granola 40g
- Rice cakes 3
Vegetables
- Courgette 1
- Red pepper 1
- Onion half
- Tinned tomatoes 400g
- Cucumber half
- Cherry tomatoes 8
- Baby spinach 150g
- Sweet potato 200g mashed
- Spring onion 2
- Asparagus 150g
- Broccoli 200g
Dairy & Eggs
- Oat milk 300ml
- Cottage cheese 150g
- Coconut milk light 200ml
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 300ml
- Skyr 100g
- Halloumi 80g
- Peanut butter 1 tbsp
Extras & Condiments
- Frozen mixed berries 80g
- Olive oil 1 tsp
- Mixed leaves 60g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Apple 1
- Walnuts 20g
- Curry paste 30g
- Basil leaves
- Balsamic glaze 1 tsp
- Lemon juice 1 tsp
- Green beans 100g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Honey 1 tsp
- Banana 1
- Almonds 20g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Whey protein powder 30g
- Reduced-fat cheddar 40g
- Quinoa 80g dry
- Dill 1 tsp
- Dark chocolate 70% 30g
- Watercress 30g
- Mustard 1 tsp
- Rye crackers 3
- Pomegranate seeds 30g
- Teriyaki sauce 40g
- Raisins 20g
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)
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.