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 an estimated £55–105/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2997 kcal per person156g protein · 449g carbs per person
Breakfast602 kcal · 18g protein · 90g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk.
Recipe
Ingredients
90g rolled oats
2¾ tsp chia seeds
275ml oat milk
125g frozen mixed berries
1½ 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.
Lunch902 kcal · 50g protein · 156g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion.
Recipe
Ingredients
150g red lentils
2 carrot
1½ onions
3 celery stalks
2 wholemeal roll
725ml 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.
Dinner823 kcal · 39g protein · 159g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes.
Recipe
Ingredients
1¼ standard tins of chickpeas, drained
2 medium sweet potatoes
1½ standard tins of tomatoes
5 generous handfuls spinach (about 150g)
1½ tsp cumin
1½ tsp paprika
Method
Peel and chop medium sweet potatoes into even pieces. Drain and rinse chickpeas.
Heat a large pan over medium heat and soften medium sweet potatoes for 5-7 minutes.
Stir in cumin and paprika, then add chickpeas, tomatoes and spinach and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack307 kcal · 5g protein · 34g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
Recipe
Ingredients
2 apples
30g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apples as needed.
Combine apples and walnuts in a bowl or lidded container.
Snack135 kcal · 24g protein · 9g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr.
Recipe
Ingredients
225g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put skyr in a bowl.
Stir gently and serve.
Eat straight away, or cover and chill for later the same day.
Snack228 kcal · 20g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs.
Recipe
Ingredients
3 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Bring a small pan of water to a gentle simmer.
Lower whole eggs into the water and simmer for 9-12 minutes, until the yolk is fully set, then cool under cold water and peel.
Estimated cost: £55–105/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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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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
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 is estimated at £55–105 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 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.
