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.
Budget Bulk Muscle Gain 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. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
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 protein212g carbs75g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2002 kcal per person121g protein · 195g carbs per person
Breakfast579 kcal · 10g protein · 23g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 579 kcal, 10g protein, 23g carbs.
Recipe
Ingredients
- 30g chia seeds
- 200ml coconut milk
- 100g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut 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 mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch513 kcal · 32g protein · 85g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 513 kcal, 32g protein, 85g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner675 kcal · 48g protein · 67g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 675 kcal, 48g protein, 67g carbs.
Recipe
Ingredients
- 200g pork loin
- 1 medium parsnip
- 2 medium carrots
- ¾ medium sweet potato
- 1 tbsp olive oil
- 1 tsp rosemary
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork loin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrots at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork loin, medium parsnip, medium carrots, olive oil and rosemary, then season to taste.
Snack93 kcal · 16g protein · 6g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 93 kcal, 16g protein, 6g carbs.
Recipe
Ingredients
- 150g 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.
Snack142 kcal · 15g protein · 14g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 142 kcal, 15g protein, 14g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
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.
- 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 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
Budget Bulk Muscle Gain 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
2002 kcal - 121g protein, 195g carbs, 79g fat, 49g fibre- Breakfast: Chia Seed Pudding with Mango (579 kcal, 10g protein, 23g carbs, 47g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (513 kcal, 32g protein, 85g carbs, 3g fat, 18g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (675 kcal, 48g protein, 67g carbs, 26g fat, 16g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (142 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Tuesday
2000 kcal - 111g protein, 165g carbs, 96g fat, 28g fibre- Breakfast: Chia Seed Pudding with Mango (485 kcal, 8g protein, 19g carbs, 39g fat, 11g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (521 kcal, 43g protein, 48g carbs, 15g fat, 7g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (631 kcal, 54g protein, 66g carbs, 17g fat, 4g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Wednesday
2000 kcal - 92g protein, 237g carbs, 70g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (485 kcal, 8g protein, 19g carbs, 39g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (465 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (690 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (126 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (234 kcal, 21g protein, 7g carbs, 10g fat, 1g fibre per person)
Thursday
2003 kcal - 143g protein, 170g carbs, 81g fat, 30g fibre- Breakfast: Chia Seed Pudding with Mango (629 kcal, 11g protein, 25g carbs, 51g fat, 14g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (495 kcal, 50g protein, 52g carbs, 11g fat, 7g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (484 kcal, 53g protein, 51g carbs, 9g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (219 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
- Snack: Lean Beef Jerky (176 kcal, 14g protein, 15g carbs, 5g fat, 1g fibre per person)
Friday
2002 kcal - 149g protein, 202g carbs, 67g fat, 51g fibre- Breakfast: Chia Seed Pudding with Mango (545 kcal, 9g protein, 22g carbs, 44g fat, 12g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (637 kcal, 47g protein, 101g carbs, 7g fat, 26g fibre per person)
- Snack: Sliced Cooked Chicken Breast (183 kcal, 34g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1996 kcal - 120g protein, 240g carbs, 61g fat, 25g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (288 kcal, 12g protein, 55g carbs, 5g fat, 8g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (668 kcal, 50g protein, 73g carbs, 17g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (713 kcal, 36g protein, 87g carbs, 23g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (234 kcal, 6g protein, 19g carbs, 16g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Sunday
1999 kcal - 88g protein, 275g carbs, 68g fat, 49g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (321 kcal, 13g protein, 62g carbs, 5g fat, 8g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (400 kcal, 18g protein, 66g carbs, 10g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (559 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (497 kcal, 17g protein, 59g carbs, 22g fat, 9g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
Weekly shopping list
Protein
- Green lentils 100g
- Pork loin 200g
- Chicken breast 440g
- King prawns 170g
- Eggs 8
- Silken tofu 130g
- Red lentils 100g
- Beef tomato 1
- Tinned tuna 160g
- Lean beef jerky 45g
- Cod fillet 170g
- Quorn mince 190g
- Pea protein powder 30g
- Lean beef strips 180g
Carbs & Grains
- Wholemeal pasta 150g
- Brown rice 380g
- Rice 4 cakes
- Wholemeal 1 pitta
- Wholemeal bread 3 slices
- Rolled oats 55g
Vegetables
- Courgette 2
- Red pepper 2
- Onion 3
- Parsnip 150g
- Carrot 260g
- Sweet potato 775g
- Cherry tomatoes 1 x 300g pack (111g required)
- peas 70g
- Edamame beans 85g
- Tinned tomatoes 2 x 400g tins (537g required)
- Baby spinach 65g
- Spring onion 5
- Mixed leaves 65g
- Spinach 65g
- mixed veg 200g
Dairy & Eggs
- Coconut milk 3 x 400ml tins (928ml required)
- Skyr 300g
- Low-fat Greek yogurt 150g
- Parmesan 8g
- Light mozzarella 85g
- Cottage cheese 110g
- Oat milk 1 x 1L carton (232ml required)
- Semi-skimmed milk 1 x 1L carton (416ml required)
Fruit
- Mango chunks 470g
- mixed berries 250g
- Apple 2
- Dried blueberries 17g
- Banana 1
- Raisins 20g
Herbs & Spices
- Cumin 1 tsp
- Rosemary 1 tsp
- Garlic 6 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Basil, optional to taste
- Garlic powder 1.25 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 492ml required)
- Olive oil 1.75 tbsp
- Green pesto 21g
- Soy sauce 6.5 tbsp
- Sesame oil 1 tbsp
- Miso paste 2.75 tsp
- Hummus 140g
- Lemon dressing 16g
- Honey 2 tbsp
- Peanut butter 35g
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Chia seeds 150g
- Vanilla extract, optional to taste x5
- Walnuts 60g
- Sesame seeds 1 tsp
- Balsamic glaze 1 tsp
- Lemon 1
- Bran Flakes 95g
- stir-fry veg 150g
- Mixed nuts 30g
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 both protein and carbs are set high together, rather than trading one off against the other.
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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