Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,200 kcal/day and averages 151g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £60–100/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2200 kcal per person163g protein · 211g carbs per person
Breakfast547 kcal · 51g protein · 48g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
25g whey protein powder
50g wholemeal flour
2 eggs
95ml oat milk
100g low-fat Greek yogurt
60g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
Serve with low-fat Greek yogurt and frozen berries.
Lunch453 kcal · 39g protein · 51g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves.
Recipe
Ingredients
150g lean beef strips
1 medium sweet potato
3 generous handfuls mixed leaves (about 80g)
½ red onion
1 tbsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Add red onion for the final minute and cook until fragrant. Rest briefly before slicing if needed.
Rinse and dry mixed leaves.
Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner787 kcal · 50g protein · 61g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach.
Recipe
Ingredients
175g salmon fillet
90g wholemeal pasta (dry weight)
3 generous handfuls baby spinach (about 100g)
lemon juice, to taste
2 garlic cloves
1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack202 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
Recipe
Ingredients
1 apple
20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apple as needed.
Combine apple and walnuts in a bowl or lidded container.
Snack211 kcal · 20g protein · 29g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard.
Recipe
Ingredients
75g turkey breast slices
4 rye crackers
1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
Top rye crackers with turkey breast slices and mustard and serve.
Estimated cost: £60–100/week for 1 person from Waitrose. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
Cook and portion 3 portions of Lean Beef and Roasted Sweet Potato Salad and 2 portions of Grilled Chicken, Brown Rice and Roasted Peppers.
Batch cook Salmon and Wholemeal Pasta with Spinach and Turkey Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple with Walnuts, Turkey Breast Slices with Rye Crackers, Banana and Peanut Butter on Rice Cakes, Pea Protein Green Smoothie, Frozen Greek Yogurt and Berry Bark, No-Bake Peanut Butter Oat Protein Balls, Smoked Salmon on Cucumber Slices, Almonds and Dried Cranberries, Mixed Nuts and Dried Fruit, and Low-Fat Greek Yogurt with Berries.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
Value rangeWaitrose Essential (700+ lines; introduced 2009, relaunched 2020)
Loyalty pricingmyWaitrose
What Waitrose is good for here
Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
High produce and meat quality, which matters when food is cooked ahead and reheated later.
Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
Straying outside Essential raises the weekly cost quickly.
Fewer stores nationally, and a smaller convenience footprint than the big four.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to Waitrose's value range across the board rather than mid-tier lines
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)
💪 Increase protein
Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
Use a protein shake as a between-meal top-up instead of an extra carb-based snack
Swap a starchy side for extra chicken, fish or tofu when a meal runs light on protein
🥦 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 Waitrose and is estimated at £60–100 per week for one person at typical UK prices, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 151g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic body recomposition plan?
Plenty of body recomposition plans share the same 2,200 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
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 all 7 days at 2,200 kcal/day, the Waitrose shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
