3,500 Calorie Muscle Gain Meal Plan — 3,500 kcal

Free printable UK muscle gain meal plan for UK supermarkets: 7 days at ~3,500 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketGeneric UK supermarket
Calorie target~3500 kcal/day
Weekly budget£50–70
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£50–70/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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

3,500 Calorie Muscle Gain Meal Plan — 3,500 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: ~3500 kcal/dayBudget: £50–70Diet: All diets

7-day meal plan

Monday

3500 kcal - 295g protein
  • Breakfast: Kefir with Berries and Chia Seeds (444 kcal, 18g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (924 kcal, 75g protein)
  • Dinner: Lean Pork Loin with Roasted Root Vegetables (888 kcal, 82g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (355 kcal, 32g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (320 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (231 kcal, 32g protein)
  • Snack: Light Mozzarella and Tomato (338 kcal, 28g protein)

Tuesday

3500 kcal - 203g protein
  • Breakfast: Kefir with Berries and Chia Seeds (433 kcal, 17g protein)
  • Lunch: Baked Falafel and Salad Pitta (780 kcal, 28g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (901 kcal, 45g protein)
  • Snack: Skyr High-Protein Yogurt (260 kcal, 35g protein)
  • Snack: Sardines on Rye Crackers (381 kcal, 35g protein)
  • Snack: Almonds and Dried Cranberries (398 kcal, 12g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (347 kcal, 31g protein)

Wednesday

3500 kcal - 224g protein
  • Breakfast: Kefir with Berries and Chia Seeds (438 kcal, 18g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (840 kcal, 39g protein)
  • Dinner: Baked Cod and Chickpea Stew (858 kcal, 81g protein)
  • Snack: Apple with Walnuts (368 kcal, 9g protein)
  • Snack: Light Mozzarella and Tomato (332 kcal, 28g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (402 kcal, 14g protein)
  • Snack: Skyr High-Protein Yogurt (262 kcal, 35g protein)

Thursday

3500 kcal - 139g protein
  • Breakfast: Kefir with Berries and Chia Seeds (460 kcal, 18g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (700 kcal, 26g protein)
  • Dinner: Chickpea and Sweet Potato Stew (774 kcal, 29g protein)
  • Snack: Dark Chocolate and Almonds (479 kcal, 11g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (368 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (332 kcal, 13g protein)
  • Snack: Apple with Walnuts (387 kcal, 9g protein)

Friday

3500 kcal - 247g protein
  • Breakfast: Kefir with Berries and Chia Seeds (382 kcal, 15g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (764 kcal, 61g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (948 kcal, 79g protein)
  • Snack: Apple and Peanut Butter (336 kcal, 9g protein)
  • Snack: Skyr High-Protein Yogurt (229 kcal, 31g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (443 kcal, 43g protein)
  • Snack: Dark Chocolate and Almonds (398 kcal, 9g protein)

Saturday

3500 kcal - 289g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (746 kcal, 60g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (675 kcal, 64g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (817 kcal, 60g protein)
  • Snack: Cottage Cheese with Cucumber (231 kcal, 32g protein)
  • Snack: Apple with Walnuts (373 kcal, 9g protein)
  • Snack: Sliced Cooked Chicken Breast (267 kcal, 53g protein)
  • Snack: Apple and Peanut Butter (391 kcal, 11g protein)

Sunday

3500 kcal - 222g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (680 kcal, 55g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (729 kcal, 29g protein)
  • Dinner: Chicken Tagine with Wholemeal Couscous (859 kcal, 75g protein)
  • Snack: Almonds and Dried Cranberries (373 kcal, 11g protein)
  • Snack: Dark Chocolate and Almonds (421 kcal, 10g protein)
  • Snack: Tzatziki with Vegetable Dippers (227 kcal, 13g protein)
  • Snack: Cottage Cheese with Cucumber (211 kcal, 29g protein)

Weekly shopping list

Protein

  • Salmon fillet 270g
  • Pork loin 360g
  • Smoked salmon 105g
  • Beef tomato 2
  • Tinned sardines in spring water 155g
  • Cod fillet 350g
  • Tinned chickpeas 350g
  • Lean beef strips 245g
  • Eggs 4
  • Lean beef mince 320g
  • Quorn mince 360g
  • Chicken breast 215g cooked
  • Chicken thighs 360g

Carbs & Grains

  • Wholemeal pitta 2
  • Wholemeal pasta 155g dry
  • Brown rice 140g dry
  • Low-sugar granola 45g
  • Wholemeal bread 4 slices

Vegetables

  • Baby spinach 105g
  • Cucumber 90g
  • Parsnip 270g
  • Carrot 270g
  • Sweet potato 270g
  • Tomato 2
  • Courgette 2
  • Red pepper 2
  • Tinned tomatoes 700g
  • Onion 2
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 55g
  • Red onion 3/4
  • Romaine lettuce leaves 7
  • Spring onion 4
  • Cucumber half grated
  • Celery sticks 3
  • Cucumber 3/4

Dairy & Eggs

  • Light cream cheese 55g
  • Low-fat Greek yogurt 270g
  • Cottage cheese 270g
  • Light mozzarella 180g
  • Ricotta 175g
  • Skyr 260g
  • Halloumi 175g
  • Peanut butter 1.5 tbsp

Extras & Condiments

  • Plain kefir 360ml
  • Frozen mixed berries 180g
  • Chia seeds 1.75 tbsp
  • Honey 1.75 tsp
  • Quinoa 140g dry
  • Lemon dressing 25g
  • Pumpkin seeds 20g
  • Olive oil 1.75 tbsp
  • Rosemary 1.75 tsp
  • Rye crackers 5
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Falafel 7 baked
  • Hummus 70g
  • Mixed leaves 70g
  • Garlic 3 cloves
  • Parmesan 25g
  • Almonds 45g
  • Dried cranberries 35g
  • Paprika 1.75 tsp
  • Parsley fresh
  • Apple 2
  • Walnuts 35g
  • Dark chocolate chips 25g
  • Cumin 1.75 tsp
  • Dark chocolate 70% 55g
  • Balsamic dressing 25g
  • Lean sirloin steak 340g
  • Lemon juice 1.75 tsp
  • Soy sauce 1.75 tbsp
  • Ginger 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Curry powder 3.25 tsp
  • Wholemeal couscous 130g dry
  • Ras el hanout 3.25 tsp
  • Lemon 2
  • Garlic clove 3/4
  • Dill 1.5 tsp

Your 7-Day Meal Plan

Monday

3500 kcal295g protein
Breakfast444 kcal · 18g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 444 kcal, 18g protein.

Recipe
  1. Add Plain kefir 360ml, Frozen mixed berries 180g, Chia seeds 1.75 tbsp, Honey 1.75 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch924 kcal · 75g protein · 20 min

Baked Salmon and Quinoa Power Bowl

Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 924 kcal, 75g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Salmon fillet 270g, Quinoa 140g dry, Baby spinach 105g, Cucumber 90g, Lemon dressing 25g, Pumpkin seeds 20g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner888 kcal · 82g protein · 35 min

Lean Pork Loin with Roasted Root Vegetables

Made with pork loin, parsnip, carrot. Ready in 35 min — 888 kcal, 82g protein.

Recipe
  1. Prepare the ingredients: Pork loin 360g, Parsnip 270g, Carrot 270g, Sweet potato 270g, Olive oil 1.75 tbsp, Rosemary 1.75 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack355 kcal · 32g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 355 kcal, 32g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 105g, Light cream cheese 55g, Rye crackers 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack320 kcal · 28g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 320 kcal, 28g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 270g, Frozen mixed berries 140g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack231 kcal · 32g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 231 kcal, 32g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 270g, Cucumber 1.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack338 kcal · 28g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 338 kcal, 28g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 180g, Beef tomato 2, Basil leaves, Balsamic glaze 1.75 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £50–70/week for one person from Generic UK supermarket.

Protein

  • Salmon fillet 270g
  • Pork loin 360g
  • Smoked salmon 105g
  • Beef tomato 2
  • Tinned sardines in spring water 155g
  • Cod fillet 350g
  • Tinned chickpeas 350g
  • Lean beef strips 245g
  • Eggs 4
  • Lean beef mince 320g
  • Quorn mince 360g
  • Chicken breast 215g cooked
  • Chicken thighs 360g

Carbs & Grains

  • Wholemeal pitta 2
  • Wholemeal pasta 155g dry
  • Brown rice 140g dry
  • Low-sugar granola 45g
  • Wholemeal bread 4 slices

Vegetables

  • Baby spinach 105g
  • Cucumber 90g
  • Parsnip 270g
  • Carrot 270g
  • Sweet potato 270g
  • Tomato 2
  • Courgette 2
  • Red pepper 2
  • Tinned tomatoes 700g
  • Onion 2
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 55g
  • Red onion 3/4
  • Romaine lettuce leaves 7
  • Spring onion 4
  • Cucumber half grated
  • Celery sticks 3
  • Cucumber 3/4

Dairy & Eggs

  • Light cream cheese 55g
  • Low-fat Greek yogurt 270g
  • Cottage cheese 270g
  • Light mozzarella 180g
  • Ricotta 175g
  • Skyr 260g
  • Halloumi 175g
  • Peanut butter 1.5 tbsp

Extras & Condiments

  • Plain kefir 360ml
  • Frozen mixed berries 180g
  • Chia seeds 1.75 tbsp
  • Honey 1.75 tsp
  • Quinoa 140g dry
  • Lemon dressing 25g
  • Pumpkin seeds 20g
  • Olive oil 1.75 tbsp
  • Rosemary 1.75 tsp
  • Rye crackers 5
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Falafel 7 baked
  • Hummus 70g
  • Mixed leaves 70g
  • Garlic 3 cloves
  • Parmesan 25g
  • Almonds 45g
  • Dried cranberries 35g
  • Paprika 1.75 tsp
  • Parsley fresh
  • Apple 2
  • Walnuts 35g
  • Dark chocolate chips 25g
  • Cumin 1.75 tsp
  • Dark chocolate 70% 55g
  • Balsamic dressing 25g
  • Lean sirloin steak 340g
  • Lemon juice 1.75 tsp
  • Soy sauce 1.75 tbsp
  • Ginger 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Curry powder 3.25 tsp
  • Wholemeal couscous 130g dry
  • Ras el hanout 3.25 tsp
  • Lemon 2
  • Garlic clove 3/4
  • Dill 1.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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)

🥦 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 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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