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
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 calories, protein totals and the weekly shopping list.
Supermarket: Generic UK supermarketCalories: ~3000 kcal/dayBudget: £50–70Diet: Vegetarian
7-day meal plan
Monday
3000 kcal - 165g protein
Breakfast: Banana and Peanut Butter Porridge (685 kcal, 24g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (655 kcal, 37g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (670 kcal, 34g protein)
Snack: Low-Fat Greek Yogurt with Berries (274 kcal, 24g protein)
Snack: Oat Biscuits with Peanut Butter (366 kcal, 12g protein)
Snack: Mini Protein Overnight Oats (350 kcal, 34g protein)
Tuesday
3000 kcal - 131g protein
Breakfast: Banana and Peanut Butter Porridge (767 kcal, 27g protein)
Lunch: Cannellini Bean and Tomato Soup (545 kcal, 27g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (801 kcal, 31g protein)
Snack: Frozen Edamame Beans with Sea Salt (256 kcal, 20g protein)
Snack: Almonds and Dried Cranberries (392 kcal, 12g protein)
Snack: Tzatziki with Vegetable Dippers (239 kcal, 14g protein)
Wednesday
3000 kcal - 152g protein
Breakfast: Banana and Peanut Butter Porridge (685 kcal, 24g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (624 kcal, 37g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (792 kcal, 40g protein)
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)
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?
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 average.
