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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 High-Protein High-Carb Weekly Muscle Gain Plan — 3,000 kcal
Free printable vegetarian UK muscle gain meal plan for UK supermarkets: 7 days at ~3,000 kcal/day, £50–70/week estimate, macros and shopping list.
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Current selection: Vegetarian High-Protein High-Carb Weekly Muscle Gain Plan — 3,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3000 kcal per person172g protein · 360g carbs per person
Breakfast469 kcal · 22g protein · 59g carbs · 5 min
Ricotta Toast with Berries
Made with ricotta cheese, wholemeal bread, frozen berries. Ready in 5 min — 469 kcal, 22g protein, 59g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Ricotta cheese 120g, Wholemeal bread 2 slices, Frozen berries 95g, Honey 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch639 kcal · 31g protein · 23g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 639 kcal, 31g protein, 23g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Halloumi 120g, Courgette 1, Red pepper 1, Mixed leaves 70g, Olive oil 1.25 tbsp, Balsamic glaze 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner1011 kcal · 49g protein · 188g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 1011 kcal, 49g protein, 188g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Red lentils 145g, Tinned tomatoes 240g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 95g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack306 kcal · 41g protein · 20g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 306 kcal, 41g protein, 20g carbs.
Recipe
- Lay out the ingredients: Whey protein powder 35g, Semi-skimmed milk 360ml.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack309 kcal · 23g protein · 36g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 309 kcal, 23g protein, 36g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 180g, Low-sugar granola 35g, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Snack266 kcal · 6g protein · 34g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 266 kcal, 6g protein, 34g carbs.
Recipe
- Lay out the ingredients: Banana 1, Almonds 25g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–70/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Red lentils 260g
- Silken tofu 185g
- Eggs 4
- Tinned chickpeas 950g
- Beef tomato 1
- Eggs 3 soft-boiled
- Firm tofu 525g
- Egg whites 17
- Green lentils 150g cooked
Carbs & Grains
- Wholemeal bread 11 slices
- Brown rice 525g dry
- Low-sugar granola 35g
- Wholemeal roll 2
- Rice cakes 3
- Wholewheat noodles 100g dry
- Oatcakes 5
- Rolled oats 120g
- Wholemeal pasta 125g dry
- Rice noodles 120g dry
Vegetables
- Courgette 1
- Red pepper 1
- Mixed leaves 150g
- Tinned tomatoes 1500g
- Onion 6 1/2
- Edamame beans 125g
- Spinach 235g
- Cherry tomatoes 18
- Basil leaves
- Carrot 2
- Celery 2 stalks
- Baby spinach 380g
- Frozen edamame beans 170g
- Avocado 3/4
- Mushrooms 260g
- Frozen peas 130g
- Cucumber 1/4 grated
- Celery sticks 15
- Peanut butter 5.5 tbsp
- Broccoli 120g
- Sweet potato 310g
- Mixed peppers 290g
- Pea protein powder 40g
- Peanut butter 40g
- Cucumber 90g
- Spring onion 4
- Peanuts 30g
- Cucumber 3/4
Dairy & Eggs
- Ricotta cheese 600g
- Halloumi 240g
- Semi-skimmed milk 480ml
- Low-fat Greek yogurt 310g
- Reduced-fat feta 75g
- Light mozzarella 125g
- Coconut milk light 225ml
- Skyr 290g
- Parmesan 45g
- Ricotta 140g
- Oat milk 350ml
- Cottage cheese 220g
- Almond butter 1.5 tbsp
Fruit
- Banana 3 1/4
- Apple 2
- Raisins 25g
- Pomegranate seeds 45g
Herbs & Spices
- Garlic 16 cloves
- Ginger 2.5 tsp
- Garam masala 2.5 tsp
- Mixed herbs 4.25 tsp
- Smoked paprika 1.25 tsp
- Cumin 1.75 tsp
- Garlic clove 3/4
- Dill 1.25 tsp
- Paprika 1.25 tsp
- Basil
Condiments & Oils
- Honey 7.5 tsp
- Olive oil 2.75 tbsp
- Miso paste 1.25 tbsp
- Soy sauce 3.75 tbsp
- Olive oil 2.5 tsp
- Vegetable stock 1625ml
- Curry paste 35g
- Tahini dressing 25g
- Olive oil spray x2
- Honey 1.5 tbsp
- Lemon dressing 20g
- Tamari 3 tbsp
Tins & Jars
- Cannellini beans tinned 280g
Extras
- Frozen berries 490g
- Balsamic glaze 2.5 tsp
- Whey protein powder 35g
- Almonds 80g
- Sesame seeds 1.25 tsp
- Dark chocolate 70% 35g
- Dried cranberries 25g
- Sea salt pinch
- Walnuts 25g
- Reduced-fat cheddar 50g
- Mixed nuts 35g
- Chia seeds 1.5 tsp
- Beansprouts 150g
- Lime juice
SupermarketGeneric UK supermarket
Cooking for1 person
Cook amount1 portions
Calorie target~3000 kcal/day per person
Weekly budget£50–70 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian
Estimated Daily Macros Per Person
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 | £50–70/week estimate | Flexible-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Vegetarian High-Protein High-Carb 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
3000 kcal - 172g protein, 360g carbs, 95g fat, 51g fibre- Breakfast: Ricotta Toast with Berries (469 kcal, 22g protein, 59g carbs, 16g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (639 kcal, 31g protein, 23g carbs, 46g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (1011 kcal, 49g protein, 188g carbs, 5g fat, 26g fibre per person)
- Snack: Chocolate Protein Shake (306 kcal, 41g protein, 20g carbs, 8g fat, 1g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (309 kcal, 23g protein, 36g carbs, 8g fat, 4g fibre per person)
- Snack: Banana and Almonds (266 kcal, 6g protein, 34g carbs, 12g fat, 6g fibre per person)
Tuesday
3000 kcal - 167g protein, 276g carbs, 127g fat, 50g fibre- Breakfast: Ricotta Toast with Berries (480 kcal, 22g protein, 60g carbs, 16g fat, 9g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (690 kcal, 36g protein, 96g carbs, 17g fat, 11g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (753 kcal, 49g protein, 49g carbs, 39g fat, 9g fibre per person)
- Snack: Roasted Spiced Chickpeas (361 kcal, 20g protein, 46g carbs, 12g fat, 14g fibre per person)
- Snack: Light Mozzarella and Tomato (353 kcal, 31g protein, 11g carbs, 15g fat, 1g fibre per person)
- Snack: Dark Chocolate and Almonds (363 kcal, 9g protein, 14g carbs, 28g fat, 6g fibre per person)
Wednesday
3000 kcal - 156g protein, 406g carbs, 85g fat, 75g fibre- Breakfast: Ricotta Toast with Berries (443 kcal, 20g protein, 56g carbs, 15g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (701 kcal, 39g protein, 121g carbs, 5g fat, 22g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1300 kcal, 53g protein, 187g carbs, 41g fat, 33g fibre per person)
- Snack: Almonds and Dried Cranberries (238 kcal, 6g protein, 20g carbs, 15g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (108 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (210 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Thursday
3000 kcal - 125g protein, 416g carbs, 95g fat, 53g fibre- Breakfast: Ricotta Toast with Berries (509 kcal, 24g protein, 64g carbs, 17g fat, 9g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (818 kcal, 33g protein, 93g carbs, 33g fat, 10g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (880 kcal, 39g protein, 150g carbs, 12g fat, 13g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (169 kcal, 16g protein, 21g carbs, 4g fat, 7g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (351 kcal, 9g protein, 59g carbs, 12g fat, 7g fibre per person)
- Snack: Apple with Walnuts (273 kcal, 4g protein, 29g carbs, 17g fat, 7g fibre per person)
Friday
3000 kcal - 164g protein, 404g carbs, 96g fat, 65g fibre- Breakfast: Ricotta Toast with Berries (478 kcal, 22g protein, 60g carbs, 16g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (732 kcal, 53g protein, 89g carbs, 21g fat, 10g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (702 kcal, 33g protein, 136g carbs, 10g fat, 29g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (411 kcal, 21g protein, 40g carbs, 22g fat, 6g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (294 kcal, 9g protein, 23g carbs, 21g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (383 kcal, 26g protein, 56g carbs, 6g fat, 7g fibre per person)
Saturday
3000 kcal - 173g protein, 336g carbs, 106g fat, 74g fibre- Breakfast: Egg White Omelette with Peppers (253 kcal, 33g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (486 kcal, 26g protein, 90g carbs, 3g fat, 28g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (958 kcal, 44g protein, 93g carbs, 44g fat, 15g fibre per person)
- Snack: Peanut Butter with Celery Sticks (275 kcal, 11g protein, 11g carbs, 22g fat, 4g fibre per person)
- Snack: Pea Protein Green Smoothie (400 kcal, 38g protein, 46g carbs, 8g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (628 kcal, 21g protein, 75g carbs, 28g fat, 13g fibre per person)
Sunday
3000 kcal - 211g protein, 289g carbs, 108g fat, 49g fibre- Breakfast: Egg White Omelette with Peppers (269 kcal, 36g protein, 22g carbs, 1g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (951 kcal, 64g protein, 92g carbs, 31g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (1121 kcal, 71g protein, 120g carbs, 41g fat, 12g fibre per person)
- Snack: Cottage Cheese with Cucumber (244 kcal, 28g protein, 12g carbs, 10g fat, 1g fibre per person)
- Snack: Apple and Peanut Butter (255 kcal, 6g protein, 36g carbs, 12g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (160 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
Weekly shopping list
Protein
- Red lentils 260g
- Silken tofu 185g
- Eggs 4
- Tinned chickpeas 950g
- Beef tomato 1
- Eggs 3 soft-boiled
- Firm tofu 525g
- Egg whites 17
- Green lentils 150g cooked
Carbs & Grains
- Wholemeal bread 11 slices
- Brown rice 525g dry
- Low-sugar granola 35g
- Wholemeal roll 2
- Rice cakes 3
- Wholewheat noodles 100g dry
- Oatcakes 5
- Rolled oats 120g
- Wholemeal pasta 125g dry
- Rice noodles 120g dry
Vegetables
- Courgette 1
- Red pepper 1
- Mixed leaves 150g
- Tinned tomatoes 1500g
- Onion 6 1/2
- Edamame beans 125g
- Spinach 235g
- Cherry tomatoes 18
- Basil leaves
- Carrot 2
- Celery 2 stalks
- Baby spinach 380g
- Frozen edamame beans 170g
- Avocado 3/4
- Mushrooms 260g
- Frozen peas 130g
- Cucumber 1/4 grated
- Celery sticks 15
- Peanut butter 5.5 tbsp
- Broccoli 120g
- Sweet potato 310g
- Mixed peppers 290g
- Pea protein powder 40g
- Peanut butter 40g
- Cucumber 90g
- Spring onion 4
- Peanuts 30g
- Cucumber 3/4
Dairy & Eggs
- Ricotta cheese 600g
- Halloumi 240g
- Semi-skimmed milk 480ml
- Low-fat Greek yogurt 310g
- Reduced-fat feta 75g
- Light mozzarella 125g
- Coconut milk light 225ml
- Skyr 290g
- Parmesan 45g
- Ricotta 140g
- Oat milk 350ml
- Cottage cheese 220g
- Almond butter 1.5 tbsp
Fruit
- Banana 3 1/4
- Apple 2
- Raisins 25g
- Pomegranate seeds 45g
Herbs & Spices
- Garlic 16 cloves
- Ginger 2.5 tsp
- Garam masala 2.5 tsp
- Mixed herbs 4.25 tsp
- Smoked paprika 1.25 tsp
- Cumin 1.75 tsp
- Garlic clove 3/4
- Dill 1.25 tsp
- Paprika 1.25 tsp
- Basil
Condiments & Oils
- Honey 7.5 tsp
- Olive oil 2.75 tbsp
- Miso paste 1.25 tbsp
- Soy sauce 3.75 tbsp
- Olive oil 2.5 tsp
- Vegetable stock 1625ml
- Curry paste 35g
- Tahini dressing 25g
- Olive oil spray x2
- Honey 1.5 tbsp
- Lemon dressing 20g
- Tamari 3 tbsp
Tins & Jars
- Cannellini beans tinned 280g
Extras
- Frozen berries 490g
- Balsamic glaze 2.5 tsp
- Whey protein powder 35g
- Almonds 80g
- Sesame seeds 1.25 tsp
- Dark chocolate 70% 35g
- Dried cranberries 25g
- Sea salt pinch
- Walnuts 25g
- Reduced-fat cheddar 50g
- Mixed nuts 35g
- Chia seeds 1.5 tsp
- Beansprouts 150g
- Lime juice
Swaps & Suggestions
💰 Make it cheaper
- 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
Feedback
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