Wholegrain Weekly Budget Bodybuilding Plan — 2,000 kcal

Free printable UK budget bodybuilding meal plan for UK supermarkets: 7 days at ~2,000 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~2000 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~2000 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Wholegrain Weekly Budget Bodybuilding Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: Any UK supermarketCalories: ~2000 kcal/dayBudget: £20–30Diet: All diets

7-day meal plan

Monday

2000 kcal - 179g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (380 kcal, 22g protein)
  • Lunch: Chicken and Sweet Potato Meal Prep Bowl (614 kcal, 56g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (613 kcal, 49g protein)
  • Snack: Lean Beef Jerky (160 kcal, 25g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (233 kcal, 27g protein)

Tuesday

2000 kcal - 160g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (407 kcal, 24g protein)
  • Lunch: Tuna Niçoise Salad (564 kcal, 50g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (564 kcal, 24g protein)
  • Snack: Hard-Boiled Eggs (203 kcal, 16g protein)
  • Snack: Chocolate Protein Shake (262 kcal, 46g protein)

Wednesday

2000 kcal - 135g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (397 kcal, 23g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (526 kcal, 23g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (590 kcal, 46g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 15g protein)
  • Snack: Mini Protein Overnight Oats (295 kcal, 28g protein)

Thursday

2000 kcal - 147g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (416 kcal, 24g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (617 kcal, 48g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (577 kcal, 24g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (215 kcal, 24g protein)
  • Snack: Lean Beef Jerky (175 kcal, 27g protein)

Friday

2000 kcal - 151g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (418 kcal, 24g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 22g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (646 kcal, 70g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (242 kcal, 19g protein)
  • Snack: Hard-Boiled Eggs (209 kcal, 16g protein)

Saturday

2000 kcal - 159g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (437 kcal, 32g protein)
  • Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (618 kcal, 58g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (533 kcal, 27g protein)
  • Snack: Tuna on Rye Crackers (230 kcal, 27g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (182 kcal, 15g protein)

Sunday

2000 kcal - 159g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (429 kcal, 31g protein)
  • Lunch: Grilled Chicken and Chickpea Power Salad (583 kcal, 52g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (560 kcal, 43g protein)
  • Snack: Roasted Spiced Chickpeas (238 kcal, 12g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (190 kcal, 21g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Chicken breast 220g
  • Turkey sausages 5
  • Red lentils 125g
  • Lean beef jerky 50g
  • Turkey breast slices 100g
  • Tinned tuna in spring water 190g
  • Green lentils 130g dry
  • Tinned tuna 185g
  • Egg 1
  • Tinned chickpeas 525g
  • King prawns 160g
  • Green lentils 135g
  • Turkey mince lean 220g
  • Chicken stock 120ml
  • Green lentils tinned 240g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 195g
  • Brown rice 120g dry
  • Rolled oats 50g
  • Baking potato 270g
  • Rye bread 2 slices
  • Wholewheat noodles 105g dry

Vegetables

  • Black pepper pinch
  • Sweet potato 245g
  • Baby spinach 75g
  • Tinned tomatoes 490g
  • Onion 1
  • Celery 2 stalks
  • Cucumber slices 5
  • Cherry tomatoes 10
  • Spring onion 3
  • Sweet potato 260g mashed
  • Frozen edamame beans 190g
  • Sweetcorn 80g
  • Romaine lettuce leaves 5
  • Courgette 1
  • Red pepper 1
  • Cucumber 65g
  • Frozen peas 95g
  • Mushrooms 240g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Butter 6g
  • Light cream cheese 35g
  • Semi-skimmed milk 390ml
  • Skyr 130g
  • Low-fat Greek yogurt 40g
  • Coconut milk light 270ml
  • Low-fat yogurt 110g

Extras & Condiments

  • Olive oil 1.25 tsp
  • Garlic powder 1.25 tsp
  • Paprika 1.25 tsp
  • Green beans 105g
  • Olives 13
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 40g
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Mixed leaves 75g
  • Lemon dressing 20g
  • Sea salt pinch
  • Banana 3/4
  • Curry paste 40g
  • Light mayo 20g
  • Vegetable stock 675ml
  • Tikka paste 40g
  • Cauliflower 400g
  • Mint 1.25 tsp
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Turmeric 0.5 tsp
  • Garlic 2 cloves
  • Rye crackers 5
  • Pak choi 180g
  • Sweet chilli sauce 25g
  • Lime juice
  • Smoked paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal179g protein
Breakfast380 kcal · 22g protein · 10 min

Soft Boiled Eggs with Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 380 kcal, 22g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Wholemeal bread 2 slices, Butter 6g, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch614 kcal · 56g protein · 25 min

Chicken and Sweet Potato Meal Prep Bowl

Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 614 kcal, 56g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Chicken breast 220g, Sweet potato 245g, Baby spinach 75g, Olive oil 1.25 tsp, Garlic powder 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner613 kcal · 49g protein · 35 min

Lentil and Turkey Sausage Casserole

Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 613 kcal, 49g protein.

Recipe
  1. Prepare the ingredients: Turkey sausages 5, Red lentils 125g, Tinned tomatoes 490g, Onion 1, Celery 2 stalks, Paprika 1.25 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack160 kcal · 25g protein · 1 min

Lean Beef Jerky

Made with lean beef jerky. Ready in 1 min — 160 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Lean beef jerky 50g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack233 kcal · 27g protein · 3 min

Turkey Breast and Cream Cheese Roll-Up

Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 233 kcal, 27g protein.

Recipe
  1. Lay out the ingredients: Turkey breast slices 100g, Light cream cheese 35g, Cucumber slices 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Any UK supermarket.

Protein

  • Eggs 2
  • Chicken breast 220g
  • Turkey sausages 5
  • Red lentils 125g
  • Lean beef jerky 50g
  • Turkey breast slices 100g
  • Tinned tuna in spring water 190g
  • Green lentils 130g dry
  • Tinned tuna 185g
  • Egg 1
  • Tinned chickpeas 525g
  • King prawns 160g
  • Green lentils 135g
  • Turkey mince lean 220g
  • Chicken stock 120ml
  • Green lentils tinned 240g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 195g
  • Brown rice 120g dry
  • Rolled oats 50g
  • Baking potato 270g
  • Rye bread 2 slices
  • Wholewheat noodles 105g dry

Vegetables

  • Black pepper pinch
  • Sweet potato 245g
  • Baby spinach 75g
  • Tinned tomatoes 490g
  • Onion 1
  • Celery 2 stalks
  • Cucumber slices 5
  • Cherry tomatoes 10
  • Spring onion 3
  • Sweet potato 260g mashed
  • Frozen edamame beans 190g
  • Sweetcorn 80g
  • Romaine lettuce leaves 5
  • Courgette 1
  • Red pepper 1
  • Cucumber 65g
  • Frozen peas 95g
  • Mushrooms 240g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Butter 6g
  • Light cream cheese 35g
  • Semi-skimmed milk 390ml
  • Skyr 130g
  • Low-fat Greek yogurt 40g
  • Coconut milk light 270ml
  • Low-fat yogurt 110g

Extras & Condiments

  • Olive oil 1.25 tsp
  • Garlic powder 1.25 tsp
  • Paprika 1.25 tsp
  • Green beans 105g
  • Olives 13
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 40g
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Mixed leaves 75g
  • Lemon dressing 20g
  • Sea salt pinch
  • Banana 3/4
  • Curry paste 40g
  • Light mayo 20g
  • Vegetable stock 675ml
  • Tikka paste 40g
  • Cauliflower 400g
  • Mint 1.25 tsp
  • Frozen berries 80g
  • Honey 1.25 tsp
  • Turmeric 0.5 tsp
  • Garlic 2 cloves
  • Rye crackers 5
  • Pak choi 180g
  • Sweet chilli sauce 25g
  • Lime juice
  • Smoked paprika 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • 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)

🥦 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 any UK supermarket and typically costs £20–30 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.

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 the full 7-day meal plan and includes the weekly shopping list.

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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