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.
High-Variety Muscle Gain Plan — 3,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 215g of protein, built from ingredients stocked at any major UK supermarket for roughly £55+/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
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 kcal215g protein317g carbs98g fat51g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2993 kcal per person211g protein · 242g carbs per person
Breakfast431 kcal · 32g protein · 53g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 431 kcal, 32g protein, 53g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 3 slices of wholemeal bread
- 7 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch637 kcal · 44g protein · 55g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 637 kcal, 44g protein, 55g carbs.
Recipe
Ingredients
- 175g salmon fillet
- 250g new potatoes
- 125g green beans
- 1¼ lemons
- 1¼ tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemons and olive oil, then season to taste.
Dinner1001 kcal · 71g protein · 101g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 1001 kcal, 71g protein, 101g carbs.
Recipe
Ingredients
- 275g lean sirloin steak
- 100g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1¼ tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack223 kcal · 25g protein · 8g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 223 kcal, 25g protein, 8g carbs.
Recipe
Ingredients
- 100g smoked salmon
- 1¼ cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
Snack347 kcal · 31g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 347 kcal, 31g protein, 11g carbs.
Recipe
Ingredients
- 125g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1¼ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack354 kcal · 8g protein · 14g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 354 kcal, 8g protein, 14g carbs.
Recipe
Ingredients
- 40g dark chocolate 70%
- 25g 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
High-Variety Muscle Gain 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
2993 kcal - 211g protein, 242g carbs, 127g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (431 kcal, 32g protein, 53g carbs, 11g fat, 7g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (637 kcal, 44g protein, 55g carbs, 30g fat, 9g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (1001 kcal, 71g protein, 101g carbs, 35g fat, 8g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (223 kcal, 25g protein, 8g carbs, 9g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (347 kcal, 31g protein, 11g carbs, 15g fat, 2g fibre per person)
- Snack: Dark Chocolate and Almonds (354 kcal, 8g protein, 14g carbs, 27g fat, 6g fibre per person)
Tuesday
2984 kcal - 203g protein, 357g carbs, 85g fat, 65g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (398 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (701 kcal, 31g protein, 129g carbs, 9g fat, 21g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (1066 kcal, 83g protein, 107g carbs, 31g fat, 25g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (380 kcal, 19g protein, 37g carbs, 20g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (252 kcal, 24g protein, 35g carbs, 3g fat, 7g fibre per person)
Wednesday
3002 kcal - 263g protein, 278g carbs, 93g fat, 45g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (519 kcal, 39g protein, 64g carbs, 13g fat, 9g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (280 kcal, 43g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (1005 kcal, 91g protein, 105g carbs, 23g fat, 17g fibre per person)
- Snack: Light Mozzarella and Tomato (421 kcal, 37g protein, 13g carbs, 18g fat, 2g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (352 kcal, 14g protein, 19g carbs, 27g fat, 4g fibre per person)
- Snack: Pea Protein Green Smoothie (425 kcal, 39g protein, 48g carbs, 9g fat, 8g fibre per person)
Thursday
2999 kcal - 239g protein, 315g carbs, 93g fat, 44g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (481 kcal, 37g protein, 59g carbs, 12g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (825 kcal, 60g protein, 100g carbs, 24g fat, 11g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (995 kcal, 89g protein, 125g carbs, 15g fat, 18g fibre per person)
- Snack: Hard-Boiled Eggs (228 kcal, 20g protein, 1g carbs, 15g fat, 0g fibre per person)
- Snack: Peanut Butter with Celery Sticks (272 kcal, 12g protein, 11g carbs, 22g fat, 4g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (198 kcal, 21g protein, 19g carbs, 5g fat, 3g fibre per person)
Friday
3000 kcal - 217g protein, 391g carbs, 75g fat, 68g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (489 kcal, 37g protein, 59g carbs, 12g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (655 kcal, 66g protein, 69g carbs, 14g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (818 kcal, 39g protein, 158g carbs, 12g fat, 34g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (341 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (329 kcal, 34g protein, 43g carbs, 2g fat, 9g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (368 kcal, 27g protein, 44g carbs, 9g fat, 4g fibre per person)
Saturday
3001 kcal - 182g protein, 281g carbs, 129g fat, 52g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (646 kcal, 15g protein, 77g carbs, 29g fat, 10g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (561 kcal, 58g protein, 47g carbs, 17g fat, 3g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (922 kcal, 42g protein, 90g carbs, 43g fat, 14g fibre per person)
- Snack: Peanut Butter with Celery Sticks (267 kcal, 11g protein, 11g carbs, 22g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (362 kcal, 34g protein, 38g carbs, 8g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (243 kcal, 22g protein, 18g carbs, 10g fat, 10g fibre per person)
Sunday
2999 kcal - 191g protein, 354g carbs, 85g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (572 kcal, 13g protein, 68g carbs, 25g fat, 9g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (717 kcal, 58g protein, 86g carbs, 11g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1112 kcal, 70g protein, 122g carbs, 37g fat, 10g fibre per person)
- Snack: Tuna on Rye Crackers (273 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (152 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
- Snack: Carrot Sticks with Hummus (173 kcal, 7g protein, 24g carbs, 7g fat, 8g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 190g
- Lean sirloin steak 270g
- Smoked salmon 100g
- Beef tomato 3
- Tinned chickpeas 525g
- Red lentils 120g
- Eggs 5
- Turkey breast slices 200g
- King prawns 230g
- Chicken breast 775g
- Pea protein powder 45g
- Firm tofu 250g
- Tinned tuna in spring water 410g
- Chicken tikka 210g
- Turkey mince lean 220g
Carbs & Grains
- Wholemeal bread 14 slices
- New potatoes 250g
- Brown rice 410g
- Wholemeal pasta 400g
- Wholewheat noodles 110g
- Low-sugar granola 45g
- Quinoa 160g
- Wholemeal 2 tortillas
Vegetables
- Cherry tomatoes 3 x 300g packs (676g required)
- Green beans 130g
- Courgette 2
- Red pepper 2
- Cucumber 2 (543g required)
- Baby spinach 410g
- Tinned tomatoes 5 x 400g tins (1776g required)
- Onion 3
- Mixed leaves 120g
- Red onion 1
- Mushrooms 300g
- Spinach 190g
- Broccoli 140g
- Celery 13 sticks
- Sweet potato 650g
- Lettuce 55g
- edamame beans 210g
- peas 95g
- Carrot 4
Dairy & Eggs
- Cottage cheese 1kg
- Light mozzarella 270g
- Low-fat crème fraîche 75g
- Oat milk 1 x 1L carton (369ml required)
- Low-fat Greek yogurt 550g
- Coconut milk light 2 x 400ml tins (740ml required)
- Mint yogurt sauce 40g
- Ricotta 140g
- Parmesan 20g
- Light cream cheese 40g
Fruit
- Mango 1
- Banana 1
- mixed berries 110g
- Mango chunks 210g
Herbs & Spices
- Black pepper, optional to taste x5
- Basil, optional to taste x2
- Curry powder 2.5 tsp
- Garlic 19 cloves
- Cinnamon 2.5 tsp
- Cumin 2.75 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Thyme 1.5 tsp
- Ginger 1.5 tsp
- Garlic powder 1.5 tsp
- Paprika 1.5 tsp
- Dill 1.25 tsp
Condiments & Oils
- Olive oil 3.5 tbsp
- Mustard 1.25 tsp
- Soy sauce 2.75 tbsp
- Peanut butter 90g
- Honey 1.5 tsp
- Chicken stock 120ml
- Curry paste 35g
- Hummus 75g
Extras
- Lemon 2
- Balsamic glaze 2.75 tsp
- Dark chocolate 70% 40g
- Almonds 24g
- Lean lamb shoulder 240g
- Reduced-fat cheddar 90g
- Oatcakes 5
- Rye 15 crackers
- Lime juice, optional to taste
- Pumpkin seeds 90g
- Dark chocolate chips 45g
- Sweetcorn 140g
- Lemon juice 2.75 tsp
- Maple syrup 2.75 tsp
- Sea salt, optional to taste
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 215g 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 rotation actively avoids repeating the same protein twice in one day.
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?
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 Higher variety and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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