What this plan is for
A Generic UK supermarket muscle gain plan at 3,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
3,000 Calorie Muscle Gain Meal Plan — 3,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 150g of protein, built from ingredients stocked at any major UK supermarket for roughly £55+/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£55+ estimate
Daily average across the 7 days
2,997 kcal150g protein356g carbs105g fat62g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2996 kcal per person135g protein · 419g carbs per person
Breakfast466 kcal · 20g protein · 79g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 466 kcal, 20g protein, 79g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 apple, grated
- 90g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt 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 grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch551 kcal · 28g protein · 86g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 551 kcal, 28g protein, 86g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner851 kcal · 42g protein · 147g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 851 kcal, 42g protein, 147g carbs.
Recipe
Ingredients
- ¾ medium butternut squash (about 450g)
- 100g red lentils
- 1 onion
- 2 garlic cloves
- 775ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack290 kcal · 21g protein · 34g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 290 kcal, 21g protein, 34g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Snack507 kcal · 17g protein · 60g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 507 kcal, 17g protein, 60g carbs.
Recipe
Ingredients
- 60g rolled oats
- 2 tbsp plus 1 tsp peanut butter
- 1 tbsp honey
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Snack331 kcal · 7g protein · 13g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 331 kcal, 7g protein, 13g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £55+/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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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 3,000 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £55+/week estimate | High-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Edamame and Soba Noodle Salad.
- Batch cook Butternut Squash and Lentil Soup with Bread and Slow-Cooked Lamb and Red Lentil Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Protein Yogurt with Low-Sugar Granola, No-Bake Peanut Butter Oat Protein Balls, and Dark Chocolate and Almonds.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
3,000 Calorie Muscle Gain Meal Plan — 3,000 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
2996 kcal - 135g protein, 419g carbs, 81g fat, 68g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (466 kcal, 20g protein, 79g carbs, 8g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (551 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (851 kcal, 42g protein, 147g carbs, 4g fat, 25g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (290 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (507 kcal, 17g protein, 60g carbs, 22g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (331 kcal, 7g protein, 13g carbs, 26g fat, 5g fibre per person)
Tuesday
3000 kcal - 165g protein, 354g carbs, 102g fat, 64g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (443 kcal, 19g protein, 75g carbs, 8g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (968 kcal, 76g protein, 96g carbs, 29g fat, 23g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (273 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (479 kcal, 16g protein, 57g carbs, 21g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (313 kcal, 7g protein, 12g carbs, 24g fat, 5g fibre per person)
Wednesday
2996 kcal - 135g protein, 419g carbs, 81g fat, 68g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (466 kcal, 20g protein, 79g carbs, 8g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (551 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (851 kcal, 42g protein, 147g carbs, 4g fat, 25g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (290 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (507 kcal, 17g protein, 60g carbs, 22g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (331 kcal, 7g protein, 13g carbs, 26g fat, 5g fibre per person)
Thursday
3000 kcal - 165g protein, 354g carbs, 102g fat, 64g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (443 kcal, 19g protein, 75g carbs, 8g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (968 kcal, 76g protein, 96g carbs, 29g fat, 23g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (273 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (479 kcal, 16g protein, 57g carbs, 21g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (313 kcal, 7g protein, 12g carbs, 24g fat, 5g fibre per person)
Friday
2996 kcal - 135g protein, 419g carbs, 81g fat, 68g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (466 kcal, 20g protein, 79g carbs, 8g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (551 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (851 kcal, 42g protein, 147g carbs, 4g fat, 25g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (290 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (507 kcal, 17g protein, 60g carbs, 22g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (331 kcal, 7g protein, 13g carbs, 26g fat, 5g fibre per person)
Saturday
2994 kcal - 144g protein, 295g carbs, 138g fat, 60g fibre- Breakfast: Chia Seed Pudding with Mango (599 kcal, 10g protein, 24g carbs, 49g fat, 13g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (640 kcal, 53g protein, 59g carbs, 18g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1164 kcal, 48g protein, 167g carbs, 37g fat, 29g fibre per person)
- Snack: Peanut Butter with Celery Sticks (202 kcal, 9g protein, 8g carbs, 17g fat, 3g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (168 kcal, 19g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
2999 kcal - 168g protein, 233g carbs, 152g fat, 42g fibre- Breakfast: Chia Seed Pudding with Mango (622 kcal, 11g protein, 25g carbs, 51g fat, 14g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (671 kcal, 56g protein, 62g carbs, 19g fat, 9g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (862 kcal, 54g protein, 67g carbs, 42g fat, 10g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (471 kcal, 23g protein, 28g carbs, 31g fat, 4g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (273 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Red lentils 550g
- Chicken breast 340g
- Tinned chickpeas 410g
- Salmon fillet 200g
- Smoked mackerel fillet 85g
Carbs & Grains
- Rolled oats 625g
- Soba noodles 440g
- Wholemeal 3 rolls
- Low-sugar granola 170g
- Wholemeal pasta 270g
- Brown rice 85g
- Rice 2 cakes
Vegetables
- Edamame beans 550g
- Cucumber 3 (900g required)
- Red pepper 5
- Butternut squash 1.35kg
- Onion 6
- Tinned tomatoes 3 x 400g tins (1050g required)
- Cherry tomatoes 1 x 300g pack (285g required)
- Baby spinach 260g
- Celery 4 sticks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (825ml required)
- Low-fat natural yogurt 440g
- Low-fat Greek yogurt 825g
- Coconut milk 2 x 400ml tins (416ml required)
- Parmesan 21g
- Coconut milk light 1 x 400ml tin (204ml required)
- Cottage cheese 160g
- Light cream cheese 21g
- Skyr 160g
Fruit
- Apple 5
- Mango chunks 210g
- Banana 2
Herbs & Spices
- Cinnamon 1.75 tbsp
- Ginger 2 tbsp
- Garlic 16 cloves
- Cumin 2.25 tsp
Condiments & Oils
- Soy sauce 5.5 tbsp
- Sesame oil 2 tbsp
- Vegetable stock 5 cubes (makes 2500ml; 2361ml required)
- Honey 7.25 tbsp
- Peanut butter 220g
- Green pesto 55g
- Curry paste 35g
- Olive oil 1.25 tbsp
Extras
- Chia seeds 90g
- Dark chocolate 70% 170g
- Almonds 130g
- Lean lamb shoulder 430g
- Vanilla extract, optional to taste x2
- Lemon juice, optional to taste
- Lemon juice 1.25 tsp
- Oatcakes 4
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)
- Switch to Generic UK supermarket's value range across the board rather than mid-tier lines
- 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 £55+ 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 150g 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 3,000 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 3,000 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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