Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 206g of protein, built from ingredients stocked at any major UK supermarket for an estimated £85–130/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3001 kcal per person202g protein · 288g carbs per person
Breakfast434 kcal · 33g protein · 53g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes.
Recipe
Ingredients
175g cottage cheese
3 slices of wholemeal bread
8 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.
Lunch648 kcal · 45g protein · 55g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans.
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.
Dinner1021 kcal · 73g protein · 102g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette.
Recipe
Ingredients
275g lean sirloin steak
100g brown rice (dry weight)
1 courgette
1 red pepper
1¼ tbsp olive oil
Method
Heat the oven to 200°C (180°C fan). Cut the courgette and red pepper into chunks, toss with most of the olive oil and roast for 25-30 minutes.
Meanwhile, cook the brown rice according to its packet instructions.
Rub the steak with the remaining oil and cook under a hot grill or on a griddle pan for 2-4 minutes per side, depending on its thickness and how you like it. Rest for 5 minutes, then slice.
Serve the steak with the rice and roasted vegetables.
Snack227 kcal · 25g protein · 8g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
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.
Snack470 kcal · 10g protein · 53g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter.
Recipe
Ingredients
5 oat biscuits
1¼ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion oat biscuits as needed.
Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack201 kcal · 16g protein · 17g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky.
Recipe
Ingredients
50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Estimated cost: £85–130/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
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
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £85–130 per week for one person at typical UK prices, 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 206g 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.
