Budget-focused muscle building. This 7-day plan targets 2,000 kcal/day and averages 138g of protein, built from ingredients stocked at any major UK supermarket for an estimated £50–75/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2015 kcal per person164g protein · 219g carbs per person
Breakfast494 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
20g whey protein powder
40g wholemeal flour
2 eggs
90ml oat milk
90g low-fat Greek yogurt
50g 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.
Lunch599 kcal · 42g protein · 64g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers.
Recipe
Ingredients
150g chicken breast
70g brown rice (dry weight)
1 pepper
1 tbsp olive oil
2 garlic cloves
Method
Heat the oven to 200°C (180°C fan). Slice the mixed peppers, toss with half the olive oil and the crushed garlic, and roast for 25-30 minutes.
Meanwhile, cook the brown rice according to its packet instructions.
Brush the chicken breast with the remaining oil and cook under a hot grill or on a griddle pan for 6-8 minutes per side, until cooked through. Rest briefly, then slice.
Serve the chicken over the rice with the roasted peppers.
Dinner602 kcal · 26g protein · 103g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas.
Recipe
Ingredients
90g brown rice (dry weight)
175g mushrooms
90g frozen peas
1 onion
525ml vegetable stock
20g parmesan
2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Soften the onion and garlic in a wide pan over medium heat for 3-4 minutes, then add the sliced mushrooms and cook until golden.
Stir in the brown rice and cook for 1 minute so the grains are coated.
Add the hot vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. Brown rice takes about 35-40 minutes to become tender and creamy.
Stir in the frozen peas for the last 3-4 minutes, then take the pan off the heat, stir through the parmesan and season to taste.
Snack173 kcal · 33g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast.
Recipe
Ingredients
100g cooked chicken breast
Method
Have cooked chicken breast to hand.
Warm the cooked chicken breast through in a non-stick pan or oven until piping hot.
Season to taste and serve.
Snack147 kcal · 17g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber.
Recipe
Ingredients
125g cottage cheese
½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Estimated cost: £50–75/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
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 five lunches of Grilled Chicken, Brown Rice and Roasted Peppers.
Batch cook Mushroom and Pea Brown Rice Risotto and Salmon and Wholemeal Pasta with Spinach as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Sliced Cooked Chicken Breast, Cottage Cheese with Cucumber, Reduced-Fat Cheddar on Oatcakes, Frozen Edamame Beans with Sea Salt, Walnuts and Dried Blueberries, Banana and Peanut Butter on Rice Cakes, Frozen Greek Yogurt and Berry Bark, Sardines on Rye Crackers, Roasted Spiced Chickpeas, and Rice Cakes with Cottage Cheese.
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.
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
Easy to swap to a specific retailer later without changing the meals.
Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
No loyalty-scheme pricing is assumed.
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 own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more 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 budget bodybuilding plan cost per week?
This plan is designed for a generic UK supermarket and is estimated at £50–75 per week for one person at typical UK prices, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 138g 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 budget bodybuilding plan?
Plenty of budget bodybuilding plans share the same 2,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this budget bodybuilding 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 2,000 kcal/day, the generic UK supermarket 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 a generic UK supermarket — no specialist equipment or advanced technique is needed.
