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.
Wholegrain Weekly 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 129g 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
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
1,996 kcal129g protein213g carbs72g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1989 kcal per person102g protein · 223g carbs per person
Breakfast342 kcal · 19g protein · 30g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 342 kcal, 19g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch602 kcal · 41g protein · 58g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 602 kcal, 41g protein, 58g carbs.
Recipe
Ingredients
- 90g cooked green lentils
- 75g halloumi
- 60g cucumber
- 30g pomegranate seeds
- 1 tbsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Slice or chop cucumber.
- Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner637 kcal · 28g protein · 109g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 637 kcal, 28g protein, 109g carbs.
Recipe
Ingredients
- 90g brown rice (dry weight)
- 175g mushrooms
- 90g frozen peas
- 1 onion
- 550ml 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 onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack225 kcal · 6g protein · 18g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 225 kcal, 6g protein, 18g carbs.
Recipe
Ingredients
- 30g mixed nuts
- 20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Snack183 kcal · 8g protein · 8g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 183 kcal, 8g protein, 8g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
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
Wholegrain Weekly 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
1989 kcal - 102g protein, 223g carbs, 74g fat, 32g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (637 kcal, 28g protein, 109g carbs, 8g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (225 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
- Snack: Peanut Butter with Celery Sticks (183 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Tuesday
2002 kcal - 129g protein, 243g carbs, 60g fat, 41g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (320 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (731 kcal, 61g protein, 105g carbs, 13g fat, 15g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (260 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Wednesday
1999 kcal - 143g protein, 239g carbs, 55g fat, 30g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (534 kcal, 47g protein, 63g carbs, 10g fat, 6g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (631 kcal, 53g protein, 68g carbs, 18g fat, 11g fibre per person)
- Snack: Mini Protein Overnight Oats (279 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Thursday
1983 kcal - 138g protein, 188g carbs, 78g fat, 32g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (367 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (681 kcal, 69g protein, 79g carbs, 11g fat, 8g fibre per person)
- Snack: Dark Chocolate and Almonds (331 kcal, 7g protein, 13g carbs, 26g fat, 5g fibre per person)
- Snack: Carrot Sticks with Hummus (167 kcal, 6g protein, 23g carbs, 7g fat, 8g fibre per person)
Friday
2000 kcal - 140g protein, 216g carbs, 67g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (352 kcal, 39g protein, 44g carbs, 3g fat, 4g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (643 kcal, 55g protein, 68g carbs, 17g fat, 4g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (379 kcal, 13g protein, 45g carbs, 17g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (291 kcal, 14g protein, 29g carbs, 15g fat, 4g fibre per person)
Saturday
2001 kcal - 131g protein, 227g carbs, 67g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (397 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (615 kcal, 33g protein, 76g carbs, 18g fat, 4g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (640 kcal, 51g protein, 70g carbs, 21g fat, 11g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Lean Beef Jerky (172 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
Sunday
1996 kcal - 117g protein, 156g carbs, 103g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (372 kcal, 26g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (397 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (792 kcal, 50g protein, 62g carbs, 38g fat, 9g fibre per person)
- Snack: Almonds and Dried Cranberries (201 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (234 kcal, 9g protein, 13g carbs, 18g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Green lentils 95g
- Chicken thighs 200g
- Tinned chickpeas 95g
- Beef tomato 1
- Tinned tuna in spring water 250g
- Chicken breast 200g
- Turkey breast slices 120g
- King prawns 170g
- Tinned mackerel in brine 140g
- Pork tenderloin 210g
- Lean beef jerky 45g
- Salmon fillet 180g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 330g
- Wholemeal couscous 75g
- Oat 4 biscuits
- White potatoes 500g
- Rolled oats 80g
- Rice 2 cakes
- Wholemeal 1 tortilla
- Baking potato 170g
- Wholemeal pasta 90g
Vegetables
- Cucumber 1 (206g required)
- Mushrooms 190g
- peas 170g
- Onion 5
- Celery 4 sticks
- Tinned tomatoes 2 x 400g tins (544g required)
- Edamame beans 70g
- Spring onion 2
- Carrot 270g
- Broccoli 140g
- Avocado 1
- Baby spinach 140g
- Red onion 1
- Sweet potato 210g
- Courgette 1
- Red pepper 1
- Mixed leaves 60g
Dairy & Eggs
- Butter 24g
- Halloumi 75g
- Parmesan 19g
- Light mozzarella 95g
- Skyr 500g
- Semi-skimmed milk 1 x 1L carton (256ml required)
- Low-fat Greek yogurt 25g
Fruit
- Pomegranate seeds 30g
- Raisins 19g
- Banana 4
- Apple 2
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 11 cloves
- Basil, optional to taste x2
- Parsley, optional to taste
- Rosemary 1.25 tsp
Condiments & Oils
- Lemon dressing 30g
- Vegetable stock 2 cubes (makes 1L; 742ml required)
- Peanut butter 100g
- Soy sauce 2.75 tbsp
- Sesame oil 1.75 tsp
- Olive oil 3.25 tbsp
- Mustard 1.25 tsp
- Hummus 70g
- Honey 1.75 tbsp
Tins & Jars
- Cannellini beans 190g
Extras
- Mixed nuts 30g
- Ras el hanout 2 tsp
- Lemon 1
- Balsamic glaze 1 tsp
- Smoked haddock fillet 210g
- Reduced-fat cheddar 70g
- Dark chocolate 70% 35g
- Almonds 50g
- Sweetcorn 55g
- Chia seeds 5g
- Oatcakes 4
- Walnuts 40g
- Lemon juice, optional to taste
- Dried cranberries 19g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
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 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 129g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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