| Calories | ~2,500/day |
|---|---|
| Protein | ~153g/day |
| Weekly cost | £55–70 per week |
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Building muscle requires eating at or above your Total Daily Energy Expenditure with sufficient protein — typically 1.6–2.2 g per kg of body weight. This 7-day muscle gain plan delivers 2,500 calories and 150–180 g of protein per day using everyday UK supermarket ingredients. It is designed for clean bulking — gaining lean muscle with minimal fat — rather than aggressive bulking that leads to excessive fat gain. Estimated weekly shopping cost is £55–70.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Most generic meal plans are designed for weight loss. This one is built around the opposite goal: providing enough energy and protein to support progressive muscle growth. The meals are higher in calories than a cutting plan, with more generous portions of complex carbohydrates (oats, brown rice, sweet potato) to fuel training sessions, and a higher total protein intake to maximise muscle protein synthesis. Protein is distributed across four eating occasions for maximum effectiveness.
Below is a sample week. Each day is planned to hit approximately 2,500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of brown rice. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Low-fat Greek yogurt topped with fresh or frozen blueberries. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Two eggs scrambled with a handful of spinach, served on a slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
One medium apple and 20 g of unsalted almonds. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Blended banana, 50 g oats, skimmed milk, and a teaspoon of peanut butter. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with brown rice. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
100 g carrot sticks with 40 g reduced-fat hummus. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
50 g oats cooked with skimmed milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
150 g cottage cheese with sliced cucumber and a grind of black pepper. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Two poached eggs and 50 g smoked salmon on a slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt). Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Two plain rice cakes spread with natural peanut butter. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
One scoop of unflavoured or vanilla protein powder mixed with water or skimmed milk. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £55–70 per week.
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
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Generate My Muscle Gain Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Eat at your TDEE or 200–300 calories above it for lean muscle gain. Most active men building muscle need 2,500–3,000 calories. Use our generator to find your precise target.
1.6–2.2 g per kg of body weight is the range supported by current research. This plan targets 150–180 g per day, appropriate for most adults weighing 70–100 kg.
Natural muscle gain is slow — 1–2 kg per month in beginners, and 0.5–1 kg per month in more experienced trainees under ideal conditions. Patience and consistency over months and years produce the best results.