Muscle Gain Meal Plan UK — Free 7-Day Bulking Diet Guide
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Example 7-Day Muscle Gain Meal Plan
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 meal-plan finder to get a better-matched version.
Monday
Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey.
Recipe
Ingredients
- 125g oats
- 400ml skimmed milk
- 150g frozen berries
- 2 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats and skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen berries and honey. Loosen with a splash of skimmed milk if needed.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Recipe
Ingredients
- 400g potato, baked
- 1½ standard tins of tuna, drained
- 100g sweetcorn
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Reheat the potato until piping hot throughout.
- Drain tuna. Mix with sweetcorn and season to taste.
- Split the potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken breast grilled with a mix of roasted Mediterranean vegetables, served with a small portion of brown rice.
Recipe
Ingredients
- 300g chicken breast
- 80g brown rice (dry weight)
- 400g mixed veg
- 2 tsp mixed herbs
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast under a hot grill or on a hot griddle pan, turning once, until cooked through and lightly charred. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the chicken breast with the rice, mixed veg and mixed herbs, then season to taste.
Low-fat Greek yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 400g Greek yogurt
- 150g blueberries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Greek yogurt in a bowl.
- Top with blueberries.
- Eat straight away, or cover and chill for later the same day.
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Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £55–70 per week.
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
More plan and cost details
Plan at a glance
| Calories | ~2,500/day |
|---|---|
| Protein | ~229g/day |
| Weekly cost | £55–70 per week |
Not quite right? Generate a personalised version in 30 seconds →
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.
Want a plan matched to you?
Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
Why Choose a Muscle Gain Meal Plan?
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.
Tips for Success
- Track your weight weekly. If you are not gaining 0.1–0.3 kg per week over a four-week period, increase your daily calories by 150–200 until you see consistent progress.
- Focus on progressive overload in the gym alongside this nutrition plan. Eating enough protein and calories matters nothing if you are not giving your muscles a reason to grow.
- Whole milk adds around 65 kcal and 3.5 g of protein per 100 ml — an easy way to increase calories without eating larger solid meals if you are struggling to hit 2,500.
- Eat your largest carbohydrate meal around your training session for best performance. Pre-workout: oats or banana. Post-workout: rice, sweet potato, or pasta.
- Do not neglect healthy fats. Avocado, olive oil, mixed nuts, and oily fish support testosterone levels and general hormonal health — both important for muscle development.
Find Your Free Matched Plan
The free plan finder matches a Muscle Gain meal plan to your preferred UK supermarket, dietary requirements and cooking time, from a curated library of checked plans. Free, no sign-up needed.
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.
Frequently Asked Questions
How many calories do I need to build muscle?
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.
How much protein do I need to build muscle?
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.
How fast will I build muscle?
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.
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- Generate A Personalised Muscle Gain Plan
- Glass Meal Prep Containers For Your Portions
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