What this plan is for
A Generic UK supermarket muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Muscle Gain Meal Plan — 2,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 118g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/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.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal118g protein258g carbs55g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person107g protein · 249g carbs per person
Breakfast371 kcal · 20g protein · 64g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 371 kcal, 20g protein, 64g carbs.
Recipe
Ingredients
- 225g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch542 kcal · 28g protein · 85g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 542 kcal, 28g protein, 85g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner756 kcal · 35g protein · 74g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 756 kcal, 35g protein, 74g carbs.
Recipe
Ingredients
- 100g ricotta
- 100g wholemeal pasta (dry weight)
- 5 generous handfuls baby spinach (about 175g)
- 2 garlic cloves
- 15g parmesan
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Snack228 kcal · 6g protein · 19g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 228 kcal, 6g protein, 19g carbs.
Recipe
Ingredients
- 30g almonds
- 20g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
Snack103 kcal · 18g protein · 7g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 103 kcal, 18g protein, 7g carbs.
Recipe
Ingredients
- 175g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- 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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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
Muscle Gain Meal 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
2000 kcal - 107g protein, 249g carbs, 66g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (371 kcal, 20g protein, 64g carbs, 3g fat, 15g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (542 kcal, 28g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (756 kcal, 35g protein, 74g carbs, 35g fat, 12g fibre per person)
- Snack: Almonds and Dried Cranberries (228 kcal, 6g protein, 19g carbs, 14g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (103 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Tuesday
1998 kcal - 131g protein, 252g carbs, 51g fat, 54g fibre- Breakfast: Baked Beans on Wholemeal Toast (297 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (454 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (834 kcal, 65g protein, 84g carbs, 25g fat, 20g fibre per person)
- Snack: Lean Beef Jerky (148 kcal, 12g protein, 12g carbs, 4g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (265 kcal, 15g protein, 34g carbs, 9g fat, 10g fibre per person)
Wednesday
2001 kcal - 146g protein, 238g carbs, 57g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (338 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (649 kcal, 55g protein, 80g carbs, 12g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (630 kcal, 50g protein, 69g carbs, 21g fat, 11g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (169 kcal, 19g protein, 9g carbs, 7g fat, 1g fibre per person)
Thursday
2000 kcal - 112g protein, 286g carbs, 48g fat, 47g fibre- Breakfast: Baked Beans on Wholemeal Toast (254 kcal, 13g protein, 44g carbs, 2g fat, 10g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (491 kcal, 42g protein, 60g carbs, 9g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (885 kcal, 37g protein, 127g carbs, 28g fat, 22g fibre per person)
- Snack: Mini Protein Overnight Oats (255 kcal, 16g protein, 39g carbs, 4g fat, 5g fibre per person)
- Snack: Carrot Sticks with Hummus (115 kcal, 4g protein, 16g carbs, 5g fat, 5g fibre per person)
Friday
1999 kcal - 107g protein, 286g carbs, 43g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (341 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (644 kcal, 26g protein, 74g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (699 kcal, 31g protein, 119g carbs, 9g fat, 11g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (151 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (164 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Saturday
2001 kcal - 90g protein, 270g carbs, 64g fat, 46g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (515 kcal, 20g protein, 58g carbs, 21g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (546 kcal, 41g protein, 86g carbs, 6g fat, 22g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (192 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (206 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
Sunday
2001 kcal - 134g protein, 227g carbs, 54g fat, 29g fibre- Breakfast: Banana and Peanut Butter Porridge (511 kcal, 15g protein, 78g carbs, 14g fat, 12g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (512 kcal, 37g protein, 54g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (556 kcal, 44g protein, 66g carbs, 11g fat, 6g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (206 kcal, 19g protein, 22g carbs, 5g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (216 kcal, 19g protein, 7g carbs, 9g fat, 1g fibre per person)
Weekly shopping list
Protein
- Red lentils 90g
- Lean beef jerky 40g
- Tinned chickpeas 500g
- Chicken breast 470g
- Pork tenderloin 210g
- Eggs 4
- Quorn mince 170g
- Lean beef strips 160g
- Turkey breast slices 60g
- Beef tomato 1
Carbs & Grains
- Wholemeal bread 10 slices
- Soba noodles 160g
- Wholemeal pasta 180g
- Brown rice 600g
- Rolled oats 180g
- Rice 2 cakes
Vegetables
- Edamame beans 200g
- Cucumber 2 (465g required)
- Red pepper 2
- Baby spinach 280g
- Tinned tomatoes 3 x 400g tins (840g required)
- Onion 4
- Broccoli 360g
- Sweet potato 210g
- Carrot 2
- Avocado 1
- Mixed leaves 120g
- Cherry tomatoes 1 x 300g pack (187g required)
- Mushrooms 210g
- peas 110g
- Mixed peppers 120g
Dairy & Eggs
- Ricotta 110g
- Parmesan 40g
- Skyr 250g
- Cottage cheese 160g
- Coconut milk light 1 x 400ml tin (155ml required)
- Semi-skimmed milk 1 x 1L carton (78ml required)
- Low-fat Greek yogurt 320g
- Oat milk 1 x 1L carton (469ml required)
- Light cream cheese 23g
- Light mozzarella 80g
Fruit
- Apple 2
- Banana 3
- mixed berries 85g
- berries 65g
Herbs & Spices
- Ginger 2.75 tsp
- Garlic 18 cloves
- Cinnamon 1 tsp
- Cumin 1.5 tsp
- Smoked paprika 1 tsp
- Rosemary 1.25 tsp
- Mixed herbs 1 tsp
- Basil, optional to taste
Condiments & Oils
- Soy sauce 5.5 tbsp
- Sesame oil 2 tsp
- Olive oil 4 tbsp
- Curry paste 23g
- Hummus 50g
- Tahini dressing 40g
- Vegetable stock 2 cubes (makes 1L; 627ml required)
- Honey 1.25 tsp
- Peanut butter 40g
Tins & Jars
- Reduced-sugar baked beans 975g
Extras
- Almonds 30g
- Dried cranberries 22g
- Lean lamb shoulder 190g
- Walnuts 21g
- Pumpkin seeds 24g
- Dark chocolate chips 12g
- stir-fry veg 160g
- Balsamic glaze 0.75 tsp
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 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 muscle gain 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 118g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain 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 muscle gain 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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