3,000 Calorie Muscle Gain Meal Plan — 3,000 kcal

Free printable UK muscle gain meal plan for UK supermarkets: 7 days at ~3,000 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketGeneric UK supermarket
Calorie target~3000 kcal/day
Weekly budget£50–70
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3000 kcal/day
Budget£50–70/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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

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 calories, protein totals and the weekly shopping list.

Supermarket: Generic UK supermarketCalories: ~3000 kcal/dayBudget: £50–70Diet: All diets

7-day meal plan

Monday

3000 kcal - 270g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (588 kcal, 43g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (850 kcal, 68g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (804 kcal, 77g protein)
  • Snack: Cottage Cheese with Cucumber (201 kcal, 28g protein)
  • Snack: Apple with Walnuts (325 kcal, 8g protein)
  • Snack: Sliced Cooked Chicken Breast (232 kcal, 46g protein)

Tuesday

3000 kcal - 191g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (582 kcal, 43g protein)
  • Lunch: Miso Tofu and Edamame Bowl (643 kcal, 43g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (811 kcal, 73g protein)
  • Snack: Almonds and Dried Cranberries (352 kcal, 11g protein)
  • Snack: Dark Chocolate and Almonds (398 kcal, 9g protein)
  • Snack: Tzatziki with Vegetable Dippers (214 kcal, 12g protein)

Wednesday

3000 kcal - 147g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (573 kcal, 42g protein)
  • Lunch: Edamame and Soba Noodle Salad (633 kcal, 33g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (693 kcal, 39g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (347 kcal, 12g protein)
  • Snack: Apple and Peanut Butter (332 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (422 kcal, 12g protein)

Thursday

3000 kcal - 228g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (606 kcal, 45g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (686 kcal, 38g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (926 kcal, 67g protein)
  • Snack: Carrot Sticks with Hummus (287 kcal, 11g protein)
  • Snack: Cottage Cheese with Cucumber (208 kcal, 29g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (287 kcal, 38g protein)

Friday

3000 kcal - 199g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (573 kcal, 42g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (618 kcal, 36g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (693 kcal, 60g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (437 kcal, 42g protein)
  • Snack: Almonds and Dried Cranberries (347 kcal, 11g protein)
  • Snack: Walnuts and Dried Blueberries (332 kcal, 8g protein)

Saturday

3000 kcal - 178g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (634 kcal, 21g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (617 kcal, 41g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (669 kcal, 41g protein)
  • Snack: Sliced Cooked Chicken Breast (257 kcal, 51g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (394 kcal, 14g protein)
  • Snack: Banana and Almonds (429 kcal, 10g protein)

Sunday

3000 kcal - 197g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (572 kcal, 19g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (804 kcal, 65g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (742 kcal, 68g protein)
  • Snack: Tzatziki with Vegetable Dippers (217 kcal, 12g protein)
  • Snack: Carrot Sticks with Hummus (278 kcal, 11g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (387 kcal, 22g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Lean beef strips 280g
  • Chicken thighs 340g
  • Green lentils 155g
  • Chicken breast 185g cooked
  • Silken tofu 230g
  • Chicken breast 310g
  • Firm tofu 300g
  • Eggs 3 soft-boiled
  • Salmon fillet 290g
  • Turkey breast slices 130g
  • Turkey mince lean 300g
  • Cod fillet 310g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Soba noodles 120g dry
  • Rice cakes 3
  • Wholewheat noodles 120g dry
  • Brown rice 120g cooked
  • Low-sugar granola 45g
  • Rolled oats 105g
  • New potatoes 390g
  • Oatcakes 6

Vegetables

  • Baby spinach 75g
  • Mushrooms 155g
  • Tinned tomatoes 625g
  • Onion 2
  • Spinach 155g
  • Cucumber 3/4
  • Edamame beans 155g
  • Mixed peppers 310g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Red pepper 2
  • Broccoli 300g
  • Spring onion 3
  • Avocado 3/4
  • Cherry tomatoes 10
  • Sweet potato 320g
  • Courgette 2
  • Onion 3/4
  • Cucumber 75g

Dairy & Eggs

  • Cottage cheese 230g
  • Low-fat Greek yogurt 45g
  • Peanut butter 1.5 tbsp
  • Semi-skimmed milk 260ml
  • Low-fat natural yogurt 135g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Frozen stir-fry veg 230g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Garlic 5 cloves
  • Paprika 3 tsp
  • Apple 2
  • Walnuts 30g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Fajita spice 3 tsp
  • Almonds 40g
  • Dried cranberries 30g
  • Dark chocolate 70% 45g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Ginger 1.5 tsp
  • Teriyaki sauce 60g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Banana 2
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Lemon 2
  • Hummus 95g
  • Rye crackers 6
  • Mustard 1.5 tsp
  • Honey 1.5 tsp
  • Dried blueberries 30g
  • Apple 2 grated
  • Cinnamon 0.75 tsp
  • Reduced-sugar baked beans 340g
  • Quinoa 125g dry
  • Lemon dressing 25g
  • Green beans 230g
  • Parsley
  • Reduced-fat cheddar 60g

Your 7-Day Meal Plan

Monday

3000 kcal270g protein
Breakfast588 kcal · 43g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 588 kcal, 43g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Baby spinach 75g, Mushrooms 155g, Wholemeal bread 3 slices, Olive oil 1.5 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch850 kcal · 68g protein · 20 min

Lean Beef Stir-Fry with Brown Rice

Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 850 kcal, 68g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean beef strips 280g, Brown rice 125g dry, Frozen stir-fry veg 230g, Soy sauce 3 tbsp, Sesame oil 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner804 kcal · 77g protein · 35 min

Chicken and Lentil One-Pot Stew

Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 804 kcal, 77g protein.

Recipe
  1. Prep the listed ingredients: Chicken thighs 340g, Green lentils 155g, Tinned tomatoes 625g, Onion 2, Garlic 5 cloves, Paprika 3 tsp, Spinach 155g.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack201 kcal · 28g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 201 kcal, 28g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 230g, Cucumber 3/4.
  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.
Snack325 kcal · 8g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 325 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 2, Walnuts 30g.
  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.
Snack232 kcal · 46g protein · 5 min

Sliced Cooked Chicken Breast

Made with chicken breast. Ready in 5 min — 232 kcal, 46g protein.

Recipe
  1. Lay out the ingredients: Chicken breast 185g cooked.
  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: £50–70/week for one person from Generic UK supermarket.

Protein

  • Eggs 3
  • Lean beef strips 280g
  • Chicken thighs 340g
  • Green lentils 155g
  • Chicken breast 185g cooked
  • Silken tofu 230g
  • Chicken breast 310g
  • Firm tofu 300g
  • Eggs 3 soft-boiled
  • Salmon fillet 290g
  • Turkey breast slices 130g
  • Turkey mince lean 300g
  • Cod fillet 310g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Soba noodles 120g dry
  • Rice cakes 3
  • Wholewheat noodles 120g dry
  • Brown rice 120g cooked
  • Low-sugar granola 45g
  • Rolled oats 105g
  • New potatoes 390g
  • Oatcakes 6

Vegetables

  • Baby spinach 75g
  • Mushrooms 155g
  • Tinned tomatoes 625g
  • Onion 2
  • Spinach 155g
  • Cucumber 3/4
  • Edamame beans 155g
  • Mixed peppers 310g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Red pepper 2
  • Broccoli 300g
  • Spring onion 3
  • Avocado 3/4
  • Cherry tomatoes 10
  • Sweet potato 320g
  • Courgette 2
  • Onion 3/4
  • Cucumber 75g

Dairy & Eggs

  • Cottage cheese 230g
  • Low-fat Greek yogurt 45g
  • Peanut butter 1.5 tbsp
  • Semi-skimmed milk 260ml
  • Low-fat natural yogurt 135g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Frozen stir-fry veg 230g
  • Soy sauce 3 tbsp
  • Sesame oil 1.5 tsp
  • Garlic 5 cloves
  • Paprika 3 tsp
  • Apple 2
  • Walnuts 30g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Fajita spice 3 tsp
  • Almonds 40g
  • Dried cranberries 30g
  • Dark chocolate 70% 45g
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Ginger 1.5 tsp
  • Teriyaki sauce 60g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Banana 2
  • Mixed leaves 95g
  • Tahini dressing 30g
  • Lemon 2
  • Hummus 95g
  • Rye crackers 6
  • Mustard 1.5 tsp
  • Honey 1.5 tsp
  • Dried blueberries 30g
  • Apple 2 grated
  • Cinnamon 0.75 tsp
  • Reduced-sugar baked beans 340g
  • Quinoa 125g dry
  • Lemon dressing 25g
  • Green beans 230g
  • Parsley
  • Reduced-fat cheddar 60g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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 a generic UK supermarket average and typically costs £50–70 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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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