What this plan is for
A Generic UK supermarket muscle gain plan at 2,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Clean Bulk Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 191g 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
2,505 kcal191g protein302g carbs61g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2501 kcal per person203g protein · 325g carbs per person
Breakfast530 kcal · 19g protein · 104g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 530 kcal, 19g protein, 104g carbs.
Recipe
Ingredients
- 3 Weetabix
- 300ml semi-skimmed milk
- 2 bananas
- 1½ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with bananas and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch617 kcal · 73g protein · 51g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 617 kcal, 73g protein, 51g carbs.
Recipe
Ingredients
- 225g chicken breast
- 1 standard tin of chickpeas, drained
- 4 generous handfuls mixed leaves (about 125g)
- 12 cherry tomatoes
- 70g cucumber
- 1 tbsp plus 1 tsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner672 kcal · 73g protein · 70g carbs · 30 min
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 672 kcal, 73g protein, 70g carbs.
Recipe
Ingredients
- 1¾ standard tins of tuna, drained
- 2 medium sweet potatoes, cooked and mashed
- 3 spring onions
- 2 eggs
- 3 generous handfuls mixed leaves (about 90g)
- 1 tbsp plus 1 tsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Have the medium sweet potatoes, cooked and mashed ready, and leave it to cool if it is still warm.
- Drain the tuna, then mix it with the mashed potato, spring onions and the eggs. Season to taste.
- Shape the mixture into evenly sized fishcakes. Cook in a lightly oiled non-stick pan for 3-4 minutes per side, until golden and hot through.
- Serve with mixed leaves and lemon dressing.
Snack462 kcal · 30g protein · 69g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 462 kcal, 30g protein, 69g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150g skyr
- 150ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed 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 skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Snack220 kcal · 8g protein · 31g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 220 kcal, 8g protein, 31g carbs.
Recipe
Ingredients
- 3 carrot
- 6 tbsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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 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 2,500 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| 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
Clean Bulk Muscle Gain Plan — 2,500 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
2501 kcal - 203g protein, 325g carbs, 49g fat, 51g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (530 kcal, 19g protein, 104g carbs, 7g fat, 9g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (617 kcal, 73g protein, 51g carbs, 13g fat, 14g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (672 kcal, 73g protein, 70g carbs, 13g fat, 10g fibre per person)
- Snack: Mini Protein Overnight Oats (462 kcal, 30g protein, 69g carbs, 7g fat, 8g fibre per person)
- Snack: Carrot Sticks with Hummus (220 kcal, 8g protein, 31g carbs, 9g fat, 10g fibre per person)
Tuesday
2501 kcal - 195g protein, 305g carbs, 60g fat, 46g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (471 kcal, 17g protein, 92g carbs, 6g fat, 8g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (557 kcal, 66g protein, 46g carbs, 12g fat, 13g fibre per person)
- Dinner: Tofu Pad Thai (1003 kcal, 64g protein, 108g carbs, 37g fat, 11g fibre per person)
- Snack: Tuna on Rye Crackers (303 kcal, 32g protein, 39g carbs, 2g fat, 8g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (167 kcal, 16g protein, 20g carbs, 3g fat, 6g fibre per person)
Wednesday
2509 kcal - 193g protein, 289g carbs, 68g fat, 36g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (417 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (487 kcal, 58g protein, 40g carbs, 10g fat, 11g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (867 kcal, 74g protein, 93g carbs, 22g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (344 kcal, 26g protein, 35g carbs, 10g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (394 kcal, 20g protein, 39g carbs, 21g fat, 5g fibre per person)
Thursday
2527 kcal - 179g protein, 336g carbs, 51g fat, 50g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (503 kcal, 18g protein, 99g carbs, 6g fat, 8g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (579 kcal, 69g protein, 48g carbs, 12g fat, 13g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (939 kcal, 41g protein, 161g carbs, 12g fat, 15g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (256 kcal, 28g protein, 10g carbs, 10g fat, 3g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (250 kcal, 23g protein, 18g carbs, 11g fat, 11g fibre per person)
Friday
2501 kcal - 191g protein, 319g carbs, 47g fat, 31g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (417 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (712 kcal, 63g protein, 83g carbs, 13g fat, 8g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (856 kcal, 67g protein, 102g carbs, 17g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (327 kcal, 31g protein, 36g carbs, 7g fat, 6g fibre per person)
- Snack: Lean Beef Jerky (189 kcal, 15g protein, 16g carbs, 5g fat, 1g fibre per person)
Saturday
2498 kcal - 202g protein, 292g carbs, 63g fat, 29g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (542 kcal, 36g protein, 56g carbs, 17g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (797 kcal, 71g protein, 93g carbs, 15g fat, 8g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (672 kcal, 66g protein, 103g carbs, 5g fat, 7g fibre per person)
- Snack: Apple with Walnuts (268 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Cottage Cheese with Cucumber (219 kcal, 25g protein, 12g carbs, 9g fat, 2g fibre per person)
Sunday
2501 kcal - 175g protein, 249g carbs, 86g fat, 33g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (423 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (607 kcal, 54g protein, 71g carbs, 11g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1032 kcal, 52g protein, 104g carbs, 45g fat, 15g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (273 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Weekly shopping list
Protein
- Chicken breast 875g
- Tinned chickpeas 900g
- Tinned tuna 220g
- Egg 6
- Firm tofu 470g
- Tinned tuna in spring water 625g
- King prawns 500g
- Tinned sardines in spring water 110g
- Smoked salmon 300g
- Lean beef strips 240g
- Pea protein powder 35g
- Lean beef jerky 50g
- Turkey breast slices 80g
Carbs & Grains
- Rolled oats 60g
- Rice noodles 110g
- Brown rice 725g
- Wholewheat noodles 120g
Vegetables
- Mixed leaves 525g
- Cherry tomatoes 3 x 300g packs (723g required)
- Cucumber 4 (1082g required)
- Sweet potato 300g
- Spring onion 14
- Carrot 5
- Celery 3 sticks
- peas 240g
- Mushrooms 280g
- Onion 2
- edamame beans 490g
- Spinach 35g
- Pak choi 200g
- mixed veg 200g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1446ml required)
- Skyr 150g
- Low-fat Greek yogurt 140g
- Parmesan 30g
- Oat milk 1 x 1L carton (291ml required)
- Light cream cheese 130g
- Cottage cheese 200g
- Tinned coconut milk light 1 x 400ml tin (199ml required)
Fruit
- Banana 8
- Apple 2
Herbs & Spices
- Garlic 6 cloves
- Dill 1.5 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Honey 2.25 tbsp
- Lemon dressing 110g
- Hummus 90g
- Tamari 2.75 tbsp
- Soy sauce 9.5 tbsp
- Sesame oil 1.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 827ml required)
- Sweet chilli sauce 30g
- Curry paste 30g
Extras
- Weetabix 13 biscuits
- Beansprouts 140g
- Lime juice, optional to taste x2
- Peanuts 30g
- Rye 10 crackers
- Lemon juice 1.25 tbsp
- Reduced-fat cheddar 50g
- Oatcakes 5
- Sea salt, optional to taste
- stir-fry veg 240g
- Wholemeal bagel 3
- Walnuts 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 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 191g 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 muscle gain plan?
Plenty of muscle gain plans share the same 2,500 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 2,500 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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