Batch-Friendly Weekly Muscle Gain Plan — 2,500 kcal

Free printable UK muscle gain meal plan for UK supermarkets: 7 days at ~2,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~2500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
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

Batch-Friendly Weekly Muscle Gain Plan — 2,500 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: ~2500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2500 kcal - 201g protein
  • Breakfast: Light Full English Breakfast (625 kcal, 45g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (565 kcal, 42g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (685 kcal, 51g protein)
  • Snack: Pea Protein Green Smoothie (313 kcal, 36g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (312 kcal, 27g protein)

Tuesday

2500 kcal - 168g protein
  • Breakfast: Light Full English Breakfast (625 kcal, 45g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (595 kcal, 27g protein)
  • Dinner: Chicken Tagine with Wholemeal Couscous (789 kcal, 68g protein)
  • Snack: Almond Butter with Celery Sticks (238 kcal, 7g protein)
  • Snack: Rice Cakes with Cottage Cheese (253 kcal, 21g protein)

Wednesday

2500 kcal - 142g protein
  • Breakfast: Light Full English Breakfast (556 kcal, 40g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (635 kcal, 56g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (622 kcal, 24g protein)
  • Snack: Oat Biscuits with Peanut Butter (317 kcal, 11g protein)
  • Snack: Mixed Nuts and Dried Fruit (370 kcal, 11g protein)

Thursday

2500 kcal - 185g protein
  • Breakfast: Light Full English Breakfast (661 kcal, 47g protein)
  • Lunch: Cannellini Bean and Tomato Soup (503 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (723 kcal, 44g protein)
  • Snack: Smoked Salmon on Cucumber Slices (283 kcal, 31g protein)
  • Snack: Pea Protein Green Smoothie (330 kcal, 38g protein)

Friday

2500 kcal - 163g protein
  • Breakfast: Light Full English Breakfast (625 kcal, 45g protein)
  • Lunch: Tiger Prawn and Mango Salad (506 kcal, 42g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (774 kcal, 54g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (357 kcal, 15g protein)
  • Snack: Almond Butter with Celery Sticks (238 kcal, 7g protein)

Saturday

2500 kcal - 166g protein
  • Breakfast: Oat Porridge with Berries (435 kcal, 15g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (706 kcal, 61g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (788 kcal, 57g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (245 kcal, 22g protein)
  • Snack: Oat Biscuits with Peanut Butter (326 kcal, 11g protein)

Sunday

2500 kcal - 192g protein
  • Breakfast: Oat Porridge with Berries (437 kcal, 15g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (751 kcal, 60g protein)
  • Dinner: Slow-Cooked Lamb and Red Lentil Stew (765 kcal, 63g protein)
  • Snack: Sardines on Rye Crackers (301 kcal, 27g protein)
  • Snack: Smoked Salmon on Cucumber Slices (246 kcal, 27g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Quorn mince 300g
  • Smoked mackerel fillet 120g
  • Red lentils 150g
  • Chicken thighs 330g
  • Tinned chickpeas 150g
  • Cod fillet 240g
  • Firm tofu 310g
  • Smoked salmon 125g
  • King prawns 225g
  • Mackerel fillet 270g
  • Chicken breast 245g
  • Salmon fillet 245g
  • Lean beef strips 245g
  • Tinned sardines in spring water 125g

Carbs & Grains

  • Wholemeal bread 1 slice
  • Wholemeal pitta 1
  • Wholemeal pasta 135g dry
  • Oatcakes 4
  • Wholemeal roll 1
  • Rice cakes 4
  • Brown rice 130g dry
  • Oat biscuits 5
  • New potatoes 370g
  • Rolled oats 75g

Vegetables

  • Mushrooms 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 12
  • Tinned tomatoes 600g
  • Onion 1
  • Pea protein powder 45g
  • Spinach 45g
  • Carrot 1
  • Celery 3 stalks
  • Celery sticks 6
  • Sweet potato 260g
  • Frozen peas 130g
  • Cucumber 2
  • Red onion quarter
  • Spring onion 4
  • Mixed peppers 205g
  • Broccoli 270g

Dairy & Eggs

  • Cottage cheese 300g
  • Oat milk 370ml
  • Light cream cheese 30g
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 310ml
  • Low-fat Greek yogurt 205g

Extras & Condiments

  • Back bacon rashers 3
  • Reduced-sugar baked beans 150g
  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Garlic 4 cloves
  • Banana 3/4
  • Lemon juice 1.5 tsp
  • Vegetable stock 750ml
  • Wholemeal couscous 120g dry
  • Ras el hanout 3 tsp
  • Lemon 1
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Parmesan 25g
  • Mixed nuts 40g
  • Raisins 25g
  • Cannellini beans tinned 310g
  • Basil
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Mango 3/4
  • Mixed leaves 120g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mustard dressing 30g
  • Watercress 60g
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Frozen mixed berries 110g
  • Dill 1.25 tsp
  • Frozen stir-fry veg 205g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Lean lamb shoulder 270g
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Rye crackers 5

Your 7-Day Meal Plan

Monday

2500 kcal201g protein
Breakfast625 kcal · 45g protein · 15 min

Light Full English Breakfast

Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 625 kcal, 45g protein.

Recipe
  1. Prepare the ingredients: Back bacon rashers 3, Eggs 3, Reduced-sugar baked beans 150g, Mushrooms 120g, Wholemeal bread 1 slice, Olive oil spray.
  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.
Lunch565 kcal · 42g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 565 kcal, 42g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 300g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 12, Mixed herbs 1.5 tsp, Wholemeal pitta 1.
  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.
Dinner685 kcal · 51g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 685 kcal, 51g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 300g, Wholemeal pasta 135g dry, Tinned tomatoes 600g, Onion 1, Garlic 4 cloves, Mixed herbs 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack313 kcal · 36g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 313 kcal, 36g protein.

Recipe
  1. Add Pea protein powder 45g, Oat milk 370ml, Spinach 45g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Snack312 kcal · 27g protein · 5 min

Smoked Mackerel Pâté on Oatcakes

Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 312 kcal, 27g protein.

Recipe
  1. Lay out the ingredients: Smoked mackerel fillet 120g, Light cream cheese 30g, Lemon juice 1.5 tsp, Oatcakes 4.
  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: £30–40/week for one person from Any UK supermarket.

Protein

  • Eggs 3
  • Quorn mince 300g
  • Smoked mackerel fillet 120g
  • Red lentils 150g
  • Chicken thighs 330g
  • Tinned chickpeas 150g
  • Cod fillet 240g
  • Firm tofu 310g
  • Smoked salmon 125g
  • King prawns 225g
  • Mackerel fillet 270g
  • Chicken breast 245g
  • Salmon fillet 245g
  • Lean beef strips 245g
  • Tinned sardines in spring water 125g

Carbs & Grains

  • Wholemeal bread 1 slice
  • Wholemeal pitta 1
  • Wholemeal pasta 135g dry
  • Oatcakes 4
  • Wholemeal roll 1
  • Rice cakes 4
  • Brown rice 130g dry
  • Oat biscuits 5
  • New potatoes 370g
  • Rolled oats 75g

Vegetables

  • Mushrooms 120g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 12
  • Tinned tomatoes 600g
  • Onion 1
  • Pea protein powder 45g
  • Spinach 45g
  • Carrot 1
  • Celery 3 stalks
  • Celery sticks 6
  • Sweet potato 260g
  • Frozen peas 130g
  • Cucumber 2
  • Red onion quarter
  • Spring onion 4
  • Mixed peppers 205g
  • Broccoli 270g

Dairy & Eggs

  • Cottage cheese 300g
  • Oat milk 370ml
  • Light cream cheese 30g
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 310ml
  • Low-fat Greek yogurt 205g

Extras & Condiments

  • Back bacon rashers 3
  • Reduced-sugar baked beans 150g
  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Garlic 4 cloves
  • Banana 3/4
  • Lemon juice 1.5 tsp
  • Vegetable stock 750ml
  • Wholemeal couscous 120g dry
  • Ras el hanout 3 tsp
  • Lemon 1
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Parmesan 25g
  • Mixed nuts 40g
  • Raisins 25g
  • Cannellini beans tinned 310g
  • Basil
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Mango 3/4
  • Mixed leaves 120g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mustard dressing 30g
  • Watercress 60g
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Frozen mixed berries 110g
  • Dill 1.25 tsp
  • Frozen stir-fry veg 205g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Lean lamb shoulder 270g
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Rye crackers 5

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 muscle gain plan cost per week?

This plan is designed for any UK supermarket and typically costs £30–40 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 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 the full 7-day meal plan and includes the weekly shopping list.

Is this plan suitable for meal prep?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

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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