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.
Vegetarian Higher-Protein Weekly 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 141g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — 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£30–40 estimate
Daily average across the 7 days
3,001 kcal141g protein386g carbs99g fat70g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3003 kcal per person148g protein · 451g carbs per person
Breakfast517 kcal · 15g protein · 77g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 517 kcal, 15g protein, 77g carbs.
Recipe
Ingredients
- 70g rolled oats
- 2½ tsp chia seeds
- 250ml oat milk
- 100g frozen mixed berries
- 1¼ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch764 kcal · 42g protein · 132g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 764 kcal, 42g protein, 132g carbs.
Recipe
Ingredients
- 125g red lentils
- 1 carrot
- 1¼ onions
- 3 celery stalks
- 1 wholemeal roll
- 625ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onions and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onions and celery 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.
Dinner702 kcal · 33g protein · 136g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 702 kcal, 33g protein, 136g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 2 medium sweet potatoes
- 1¼ standard tins of tomatoes
- 4 generous handfuls spinach (about 125g)
- 1¼ tsp cumin
- 1¼ tsp paprika
Method
- Peel and chop medium sweet potatoes and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potatoes and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack261 kcal · 4g protein · 28g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 261 kcal, 4g protein, 28g carbs.
Recipe
Ingredients
- 1 apple
- 30g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Snack342 kcal · 33g protein · 37g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 342 kcal, 33g protein, 37g carbs.
Recipe
Ingredients
- 40g pea protein powder
- 300ml oat milk
- 1 generous handful spinach (about 40g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Snack417 kcal · 21g protein · 41g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 417 kcal, 21g protein, 41g carbs.
Recipe
Ingredients
- 50g reduced-fat cheddar
- 5 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
Weekly Shopping List
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Estimated cost: £30–40/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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Vegetarian Higher-Protein Weekly 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
3003 kcal - 148g protein, 451g carbs, 73g fat, 87g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (517 kcal, 15g protein, 77g carbs, 13g fat, 16g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (764 kcal, 42g protein, 132g carbs, 4g fat, 23g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (702 kcal, 33g protein, 136g carbs, 10g fat, 30g fibre per person)
- Snack: Apple with Walnuts (261 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (342 kcal, 33g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (417 kcal, 21g protein, 41g carbs, 22g fat, 6g fibre per person)
Tuesday
2999 kcal - 141g protein, 364g carbs, 98g fat, 57g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (497 kcal, 15g protein, 74g carbs, 12g fat, 15g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (748 kcal, 41g protein, 130g carbs, 4g fat, 23g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (852 kcal, 42g protein, 105g carbs, 27g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (288 kcal, 8g protein, 23g carbs, 20g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (274 kcal, 5g protein, 21g carbs, 20g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (340 kcal, 30g protein, 11g carbs, 15g fat, 2g fibre per person)
Wednesday
3003 kcal - 149g protein, 356g carbs, 110g fat, 64g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (530 kcal, 16g protein, 79g carbs, 13g fat, 16g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (484 kcal, 22g protein, 81g carbs, 12g fat, 15g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (767 kcal, 51g protein, 50g carbs, 40g fat, 9g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (570 kcal, 19g protein, 67g carbs, 25g fat, 11g fibre per person)
- Snack: Banana and Almonds (276 kcal, 7g protein, 35g carbs, 13g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (376 kcal, 34g protein, 44g carbs, 7g fat, 7g fibre per person)
Thursday
3000 kcal - 128g protein, 435g carbs, 90g fat, 87g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (602 kcal, 18g protein, 89g carbs, 15g fat, 19g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (568 kcal, 25g protein, 96g carbs, 14g fat, 17g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (871 kcal, 45g protein, 170g carbs, 4g fat, 42g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (288 kcal, 20g protein, 36g carbs, 7g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (341 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (330 kcal, 6g protein, 26g carbs, 24g fat, 4g fibre per person)
Friday
2998 kcal - 129g protein, 311g carbs, 135g fat, 53g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (539 kcal, 16g protein, 80g carbs, 13g fat, 17g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (821 kcal, 32g protein, 91g carbs, 34g fat, 11g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (888 kcal, 41g protein, 86g carbs, 41g fat, 14g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 11g protein, 11g carbs, 21g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (312 kcal, 9g protein, 25g carbs, 22g fat, 4g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (185 kcal, 20g protein, 18g carbs, 4g fat, 3g fibre per person)
Saturday
3001 kcal - 139g protein, 387g carbs, 100g fat, 66g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (530 kcal, 12g protein, 63g carbs, 23g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (679 kcal, 28g protein, 77g carbs, 27g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (736 kcal, 55g protein, 116g carbs, 8g fat, 30g fibre per person)
- Snack: Mini Protein Overnight Oats (337 kcal, 23g protein, 49g carbs, 5g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (497 kcal, 17g protein, 59g carbs, 22g fat, 9g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
Sunday
3001 kcal - 152g protein, 396g carbs, 85g fat, 73g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (554 kcal, 13g protein, 66g carbs, 24g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (731 kcal, 49g protein, 71g carbs, 24g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1029 kcal, 48g protein, 188g carbs, 8g fat, 44g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (180 kcal, 18g protein, 20g carbs, 4g fat, 2g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (234 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (273 kcal, 8g protein, 22g carbs, 19g fat, 4g fibre per person)
Weekly shopping list
Protein
- Red lentils 250g
- Tinned chickpeas 250g
- Pea protein powder 75g
- Eggs 12
- Beef tomato 2
- Green lentils 400g
- Quorn mince 220g
Carbs & Grains
- Rolled oats 550g
- Wholemeal 4 rolls
- Wholemeal 3 pittas
- Brown rice 390g
- Rice 8 cakes
- Wholemeal pasta 220g
- Quinoa 140g
Vegetables
- Carrot 6
- Onion 7
- Celery 5 stalks
- Celery 6 sticks
- Sweet potato 310g
- Tinned tomatoes 4 x 400g tins (1384g required)
- Spinach 360g
- mixed veg 240g
- Spring onion 3
- Courgette 3
- Red pepper 4
- Cherry tomatoes 2 x 300g packs (412g required)
- Mushrooms 290g
- Sweet potato mash 360g
- Avocado 2
- Mixed leaves 150g
- Baby spinach 200g
- Cucumber 1 (69g required)
Dairy & Eggs
- Oat milk 2 x 1L cartons (1898ml required)
- Light mozzarella 120g
- Reduced-fat feta 80g
- Cottage cheese 260g
- Ricotta 130g
- Parmesan 19g
- Low-fat Greek yogurt 370g
- Coconut milk light 2 x 400ml tins (448ml required)
- Skyr 110g
- Semi-skimmed milk 1 x 1L carton (109ml required)
- Halloumi 95g
Fruit
- mixed berries 625g
- Apple 3
- Banana 3
- Raisins 75g
- Dried blueberries 55g
- Mango chunks 180g
- Pomegranate seeds 35g
- berries 70g
Herbs & Spices
- Cumin 2.5 tsp
- Paprika 1.25 tsp
- Basil, optional to taste
- Mixed herbs 2.5 tsp
- Garlic 6 cloves
- Cinnamon 1.25 tsp
- Chilli powder 1.25 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1492ml required)
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Hummus 220g
- Olive oil 1.75 tbsp
- Peanut butter 120g
- Honey 2.75 tbsp
- Tahini dressing 50g
- Lemon dressing 17g
Tins & Jars
- Mixed beans 460g
Extras
- Chia seeds 80g
- Maple syrup 3 tbsp
- Walnuts 120g
- Reduced-fat cheddar 50g
- Oatcakes 5
- Mixed nuts 110g
- Balsamic glaze 1.25 tsp
- Almonds 25g
- Pumpkin seeds 45g
- Dark chocolate chips 21g
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 £30–40 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 141g 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?
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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