What this plan is for
A Generic UK supermarket budget bodybuilding plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Wholegrain Weekly Budget Bodybuilding Plan — 2,000 kcal
Budget-focused muscle building. This 7-day plan targets 2,000 kcal/day and averages 158g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBudget Bodybuilding
Weekly cost£30–40 estimate
Daily average across the 7 days
2,006 kcal158g protein220g carbs58g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person175g protein · 201g carbs per person
Breakfast195 kcal · 19g protein · 22g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 195 kcal, 19g protein, 22g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 90g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch438 kcal · 48g protein · 34g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 438 kcal, 48g protein, 34g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 150g new potatoes
- 1 egg
- 70g green beans
- 8 cherry tomatoes
- 9 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner855 kcal · 66g protein · 86g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes. Ready in 50 min — 855 kcal, 66g protein, 86g carbs.
Recipe
Ingredients
- 175g lean lamb shoulder
- 90g red lentils
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp cinnamon
- 1 tsp cumin
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
- Stir in cinnamon and cumin, then add red lentils with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack272 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 272 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Snack239 kcal · 17g protein · 28g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 239 kcal, 17g protein, 28g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1999 kcal - 175g protein, 201g carbs, 53g fat, 37g fibre- Breakfast: Greek Yogurt with Mixed Berries (195 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Lunch: Tuna Niçoise Salad (438 kcal, 48g protein, 34g carbs, 13g fat, 7g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (855 kcal, 66g protein, 86g carbs, 25g fat, 20g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (239 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Tuesday
2000 kcal - 187g protein, 206g carbs, 43g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (224 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Tuna Niçoise Salad (493 kcal, 54g protein, 39g carbs, 14g fat, 8g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (745 kcal, 62g protein, 100g carbs, 9g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (302 kcal, 27g protein, 9g carbs, 13g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (236 kcal, 22g protein, 33g carbs, 2g fat, 7g fibre per person)
Wednesday
2017 kcal - 152g protein, 240g carbs, 49g fat, 23g fibre- Breakfast: Greek Yogurt with Mixed Berries (237 kcal, 23g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (547 kcal, 46g protein, 75g carbs, 9g fat, 3g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (623 kcal, 59g protein, 75g carbs, 8g fat, 12g fibre per person)
- Snack: Lean Beef Jerky (185 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (425 kcal, 9g protein, 48g carbs, 22g fat, 4g fibre per person)
Thursday
1999 kcal - 138g protein, 302g carbs, 40g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (266 kcal, 26g protein, 30g carbs, 6g fat, 3g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (611 kcal, 52g protein, 84g carbs, 10g fat, 4g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (725 kcal, 34g protein, 140g carbs, 10g fat, 30g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (182 kcal, 20g protein, 18g carbs, 4g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (215 kcal, 6g protein, 30g carbs, 10g fat, 6g fibre per person)
Friday
2035 kcal - 171g protein, 245g carbs, 50g fat, 49g fibre- Breakfast: Greek Yogurt with Mixed Berries (263 kcal, 26g protein, 30g carbs, 6g fat, 3g fibre per person)
- Lunch: King Prawn and Avocado Salad (340 kcal, 39g protein, 12g carbs, 17g fat, 10g fibre per person)
- Dinner: Cod and Chickpea Stew (692 kcal, 72g protein, 86g carbs, 10g fat, 23g fibre per person)
- Snack: Mini Protein Overnight Oats (404 kcal, 26g protein, 61g carbs, 6g fat, 7g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (336 kcal, 8g protein, 56g carbs, 11g fat, 6g fibre per person)
Saturday
2001 kcal - 116g protein, 178g carbs, 97g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (501 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: King Prawn and Avocado Salad (259 kcal, 32g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (772 kcal, 57g protein, 76g carbs, 31g fat, 7g fibre per person)
- Snack: Almonds and Dried Cranberries (219 kcal, 5g protein, 19g carbs, 13g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (250 kcal, 10g protein, 13g carbs, 19g fat, 3g fibre per person)
Sunday
1993 kcal - 169g protein, 165g carbs, 73g fat, 34g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (490 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (425 kcal, 51g protein, 35g carbs, 9g fat, 10g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (654 kcal, 54g protein, 46g carbs, 28g fat, 14g fibre per person)
- Snack: Chocolate Protein Shake (257 kcal, 34g protein, 17g carbs, 7g fat, 1g fibre per person)
- Snack: Cottage Cheese with Cucumber (167 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 290g
- Eggs 2
- Red lentils 95g
- Pea protein powder 30g
- Chicken breast 600g
- Beef tomato 1
- Turkey breast slices 85g
- King prawns 775g
- Lean beef jerky 45g
- Tinned chickpeas 675g
- Cod fillet 250g
- Salmon fillet 190g
- Lean lamb mince 210g
- Whey protein powder 30g
Carbs & Grains
- New potatoes 300g
- Low-sugar granola 30g
- Brown rice 280g
- Wholemeal 2 rolls
- Oat 5 biscuits
- Rolled oats 50g
- Rice 3 cakes
- Quinoa 130g
- Soba noodles 95g
Vegetables
- Green beans 160g
- Cherry tomatoes 3 x 300g packs (718g required)
- Tinned tomatoes 4 x 400g tins (1379g required)
- Onion 6
- Spinach 160g
- Mixed peppers 220g
- Baby spinach 150g
- Carrot 3
- Celery 3 stalks
- Sweet potato 320g
- Avocado 2
- Mixed leaves 270g
- Pak choi 160g
- Cucumber 1 (201g required)
- Peas 85g
Dairy & Eggs
- Low-fat Greek yogurt 1.5kg
- Oat milk 1 x 1L carton (232ml required)
- Light mozzarella 110g
- Skyr 130g
- Semi-skimmed milk 1 x 1L carton (430ml required)
- Coconut milk light 2 x 400ml tins (411ml required)
- Cottage cheese 160g
Fruit
- mixed berries 675g
- Banana 3
- Apple 2
- Mango chunks 170g
Herbs & Spices
- Garlic 17 cloves
- Cinnamon 2 tsp
- Cumin 2.25 tsp
- Basil, optional to taste
- Paprika 2.5 tsp
- Parsley, optional to taste
- Ginger 1 tsp
- Garam masala 2.25 tsp
Condiments & Oils
- Honey 2.25 tbsp
- Mustard 1.25 tsp
- Olive oil 2.5 tsp
- Chicken stock 800ml
- Peanut butter 60g
- Lemon dressing 50g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
Extras
- Olives 1 x 300g jar (80g required)
- Lean lamb shoulder 190g
- Fajita spice 2.25 tsp
- Balsamic glaze 1.25 tsp
- Rye 5 crackers
- Lemon juice, optional to taste x2
- Maple syrup 2.25 tsp
- Sesame seeds 1.25 tsp
- Almonds 30g
- Dried cranberries 21g
- Pumpkin seeds 35g
- Dark chocolate chips 16g
- Cauliflower 310g
Shopping This Plan At Generic UK supermarket
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 typically costs £30–40 per week for one person, 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 158g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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