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
Training Day 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 - 161g protein
Breakfast: Kefir with Berries and Chia Seeds (434 kcal, 17g protein)
Lunch: Vegetable Frittata Slice with Green Salad (625 kcal, 42g protein)
Dinner: Lentil and Turkey Sausage Casserole (868 kcal, 69g protein)
Snack: Almond Butter with Celery Sticks (278 kcal, 9g protein)
Snack: Rice Cakes with Cottage Cheese (295 kcal, 24g protein)
Tuesday
2500 kcal - 144g protein
Breakfast: Kefir with Berries and Chia Seeds (347 kcal, 14g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (722 kcal, 58g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (708 kcal, 50g protein)
Snack: Oat Biscuits with Peanut Butter (334 kcal, 11g protein)
Snack: Mixed Nuts and Dried Fruit (389 kcal, 11g protein)
Wednesday
2500 kcal - 182g protein
Breakfast: Kefir with Berries and Chia Seeds (381 kcal, 15g protein)
Lunch: Baked Falafel and Salad Pitta (686 kcal, 24g protein)
Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (839 kcal, 76g protein)
Snack: Smoked Salmon on Cucumber Slices (274 kcal, 30g protein)
Snack: Pea Protein Green Smoothie (320 kcal, 37g protein)
Thursday
2500 kcal - 142g protein
Breakfast: Kefir with Berries and Chia Seeds (381 kcal, 15g protein)
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
