What this plan is for
A Generic UK supermarket muscle gain plan at 3,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
3,500 Calorie Muscle Gain Meal Plan — 3,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 213g of protein, built from ingredients stocked at any major UK supermarket for roughly £55+/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — 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£55+ estimate
Daily average across the 7 days
3,503 kcal213g protein414g carbs112g fat66g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3499 kcal per person225g protein · 401g carbs per person
Breakfast282 kcal · 13g protein · 34g carbs · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 282 kcal, 13g protein, 34g carbs.
Recipe
Ingredients
- 250ml plain kefir
- 125g frozen mixed berries
- 1¼ tbsp chia seeds
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir plain kefir and chia seeds 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 honey. Loosen with a splash of plain kefir if needed.
Lunch852 kcal · 43g protein · 132g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 852 kcal, 43g protein, 132g carbs.
Recipe
Ingredients
- 125g green lentils (dry weight)
- 1 medium sweet potato
- 3 generous handfuls baby spinach (about 80g)
- 1 tbsp plus 2 tsp tahini
- lemon juice, to taste
- 1¼ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner780 kcal · 79g protein · 91g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 780 kcal, 79g protein, 91g carbs.
Recipe
Ingredients
- 225g smoked haddock fillet
- 325g white potatoes
- 200ml semi-skimmed milk
- 1¼ onions
- 40g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onions and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack475 kcal · 10g protein · 53g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 475 kcal, 10g protein, 53g carbs.
Recipe
Ingredients
- 5 oat biscuits
- 1¼ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack325 kcal · 43g protein · 21g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 325 kcal, 43g protein, 21g carbs.
Recipe
Ingredients
- 40g whey protein powder
- 375ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
Snack207 kcal · 18g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 207 kcal, 18g protein, 1g carbs.
Recipe
Ingredients
- 3 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
Snack578 kcal · 19g protein · 69g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 578 kcal, 19g protein, 69g carbs.
Recipe
Ingredients
- 60g rolled oats
- 2 tbsp plus 2 tsp peanut butter
- 1¼ tbsp honey
- 1¼ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £55+/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 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 12 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
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 3,500 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 | £55+/week estimate | High-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Kefir with Berries and Chia Seeds for quick breakfasts.
- Cook and portion five lunches of Green Lentil and Roasted Sweet Potato Bowl.
- Batch cook Smoked Haddock and Potato Bake and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter, Chocolate Protein Shake, Hard-Boiled Eggs, and No-Bake Peanut Butter Oat Protein Balls.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 macros and the weekly shopping list.
7-day meal plan
Monday
3499 kcal - 225g protein, 401g carbs, 113g fat, 60g fibre- Breakfast: Kefir with Berries and Chia Seeds (282 kcal, 13g protein, 34g carbs, 10g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (852 kcal, 43g protein, 132g carbs, 18g fat, 25g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (780 kcal, 79g protein, 91g carbs, 12g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (475 kcal, 10g protein, 53g carbs, 25g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (325 kcal, 43g protein, 21g carbs, 9g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (578 kcal, 19g protein, 69g carbs, 25g fat, 11g fibre per person)
Tuesday
3514 kcal - 184g protein, 472g carbs, 99g fat, 90g fibre- Breakfast: Kefir with Berries and Chia Seeds (253 kcal, 12g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (767 kcal, 39g protein, 119g carbs, 16g fat, 22g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1043 kcal, 49g protein, 191g carbs, 8g fat, 44g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (443 kcal, 10g protein, 50g carbs, 23g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (296 kcal, 40g protein, 19g carbs, 8g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (525 kcal, 18g protein, 62g carbs, 23g fat, 10g fibre per person)
Wednesday
3499 kcal - 225g protein, 401g carbs, 113g fat, 60g fibre- Breakfast: Kefir with Berries and Chia Seeds (282 kcal, 13g protein, 34g carbs, 10g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (852 kcal, 43g protein, 132g carbs, 18g fat, 25g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (780 kcal, 79g protein, 91g carbs, 12g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (475 kcal, 10g protein, 53g carbs, 25g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (325 kcal, 43g protein, 21g carbs, 9g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (578 kcal, 19g protein, 69g carbs, 25g fat, 11g fibre per person)
Thursday
3514 kcal - 184g protein, 472g carbs, 99g fat, 90g fibre- Breakfast: Kefir with Berries and Chia Seeds (253 kcal, 12g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (767 kcal, 39g protein, 119g carbs, 16g fat, 22g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1043 kcal, 49g protein, 191g carbs, 8g fat, 44g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (443 kcal, 10g protein, 50g carbs, 23g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (296 kcal, 40g protein, 19g carbs, 8g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (525 kcal, 18g protein, 62g carbs, 23g fat, 10g fibre per person)
Friday
3499 kcal - 225g protein, 401g carbs, 113g fat, 60g fibre- Breakfast: Kefir with Berries and Chia Seeds (282 kcal, 13g protein, 34g carbs, 10g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (852 kcal, 43g protein, 132g carbs, 18g fat, 25g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (780 kcal, 79g protein, 91g carbs, 12g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (475 kcal, 10g protein, 53g carbs, 25g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (325 kcal, 43g protein, 21g carbs, 9g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (578 kcal, 19g protein, 69g carbs, 25g fat, 11g fibre per person)
Saturday
3499 kcal - 205g protein, 364g carbs, 138g fat, 49g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (563 kcal, 13g protein, 67g carbs, 25g fat, 9g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (790 kcal, 56g protein, 84g carbs, 23g fat, 5g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (719 kcal, 57g protein, 81g carbs, 23g fat, 12g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (322 kcal, 30g protein, 34g carbs, 7g fat, 10g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (150 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (512 kcal, 25g protein, 30g carbs, 34g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (443 kcal, 10g protein, 50g carbs, 23g fat, 4g fibre per person)
Sunday
3500 kcal - 241g protein, 386g carbs, 107g fat, 53g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (621 kcal, 14g protein, 74g carbs, 27g fat, 10g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (876 kcal, 62g protein, 93g carbs, 26g fat, 6g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (927 kcal, 83g protein, 116g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (234 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
- Snack: Mini Protein Overnight Oats (411 kcal, 27g protein, 62g carbs, 6g fat, 7g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (309 kcal, 13g protein, 16g carbs, 24g fat, 4g fibre per person)
- Snack: Skyr High-Protein Yogurt (122 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Green lentils 625g
- Whey protein powder 190g
- Eggs 12
- Chicken breast 450g
- Pork tenderloin 240g
- Turkey breast slices 95g
- Smoked mackerel fillet 95g
- Tinned tuna in spring water 190g
Carbs & Grains
- White potatoes 975g
- Oat 30 biscuits
- Rolled oats 360g
- Brown rice 390g
- Quinoa 150g
- Wholemeal pasta 130g
Vegetables
- Sweet potato 1.5kg
- Baby spinach 370g
- Onion 7
- Tinned tomatoes 3 x 400g tins (1183g required)
- Red pepper 3
- Mixed peppers 370g
- Cucumber 1 (99g required)
- Carrot 2
- Celery 3 sticks
- edamame beans 200g
Dairy & Eggs
- Plain kefir 1.25L
- Semi-skimmed milk 3 x 1L cartons (2550ml required)
- Coconut milk light 2 x 400ml tins (490ml required)
- Light cream cheese 60g
- Low-fat Greek yogurt 120g
- Skyr 330g
Fruit
- mixed berries 625g
- Mango chunks 200g
- Apple 2
- Banana 1
Herbs & Spices
- Cumin 3 tbsp
- Parsley, optional to taste x3
- Chilli powder 2.5 tsp
- Cinnamon 1.25 tsp
- Garlic 8 cloves
- Rosemary 1.25 tsp
- Dill 1.25 tsp
Condiments & Oils
- Honey 8.5 tbsp
- Tahini 130g
- Peanut butter 310g
- Olive oil 3.75 tbsp
Tins & Jars
- Mixed beans 950g
Extras
- Chia seeds 130g
- Lemon juice, optional to taste x5
- Smoked haddock fillet 700g
- Reduced-fat cheddar 160g
- Maple syrup 2.5 tsp
- Lemon juice 1.25 tsp
- Oatcakes 4
- Sweetcorn 130g
- Sea salt, optional to taste
- Pumpkin seeds 40g
- Dark chocolate chips 19g
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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to Generic UK supermarket's value range across the board rather than mid-tier lines
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 and typically costs £55+ 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 213g 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 3,500 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 3,500 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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