Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 223g of protein, built from ingredients stocked at any major UK supermarket for an estimated £85–135/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3496 kcal per person258g protein · 440g carbs per person
Breakfast337 kcal · 15g protein · 40g carbs · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds.
Recipe
Ingredients
300ml plain kefir
150g frozen mixed berries
1½ tbsp chia seeds
1½ 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.
Lunch1018 kcal · 52g protein · 158g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach.
Recipe
Ingredients
150g green lentils (dry weight)
2 medium sweet potatoes
3 generous handfuls baby spinach (about 90g)
2 tbsp tahini
lemon juice, to taste
1½ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
Cut the medium sweet potatoes 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 the cooked green lentils, medium sweet potatoes and baby spinach in a bowl and finish with tahini, lemon juice, to taste and cumin.
Dinner802 kcal · 79g protein · 93g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery.
Recipe
Ingredients
275g chicken breast
3 carrot
3 celery stalks
1½ onions
1075ml chicken stock
2 wholemeal roll
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 the carrots, celery and onion.
Put them in a large pan with the chicken stock, bring to the boil and simmer for 10 minutes.
Add the chicken breast and simmer gently for 12-15 minutes, until cooked through. Lift it out, shred it with two forks and return it to the pan.
Season to taste and serve with the wholemeal roll on the side.
Snack394 kcal · 26g protein · 36g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers.
Recipe
Ingredients
100g smoked salmon
50g light cream cheese
5 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Top rye crackers with smoked salmon and light cream cheese and serve.
Snack220 kcal · 24g protein · 21g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
225g low-fat Greek yogurt
125g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt in a bowl.
Top with frozen mixed berries.
Eat straight away, or cover and chill for later the same day.
Snack394 kcal · 29g protein · 47g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey.
Recipe
Ingredients
225g low-fat Greek yogurt
50g low-sugar granola
1½ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt and low-sugar granola in a bowl.
Top with honey.
Eat straight away, or cover and chill for later the same day.
Snack331 kcal · 33g protein · 45g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
1¼ standard tins of tuna, drained
6 rye crackers
1½ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Estimated cost: £85–135/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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
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 Chicken and Vegetable Broth with Bread and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Smoked Salmon with Cream Cheese Crackers, Low-Fat Greek Yogurt with Berries, Protein Yogurt with Low-Sugar Granola, Tuna on Rye Crackers, Reduced-Fat Cheddar on Oatcakes, Tzatziki with Vegetable Dippers, Oat Biscuits with Peanut Butter, Banana and Peanut Butter on Rice Cakes, Light Mozzarella and Tomato, Sliced Cooked Chicken Breast, Pea Protein Green Smoothie, Peanut Butter with Celery Sticks, Pumpkin Seeds with Dark Chocolate Chips, Mixed Nuts and Dried Fruit, No-Bake Peanut Butter Oat Protein Balls, Carrot Sticks with Hummus, Almond Butter with Celery Sticks, Skyr High-Protein Yogurt, Apple and Peanut Butter, and Sardines on Rye Crackers.
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.
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 is estimated at £85–135 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 223g 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.
