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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.
Vegetarian High-Protein High-Carb Weekly Muscle Gain Plan — 3,500 kcal
Free printable vegetarian UK muscle gain meal plan for UK supermarkets: 7 days at ~3,500 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 — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person156g protein · 446g carbs per person
Breakfast454 kcal · 12g protein · 65g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 454 kcal, 12g protein, 65g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Rye bread 2 slices, Avocado 1/2, Cherry tomatoes 7, Lemon juice 1.25 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch505 kcal · 28g protein · 46g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 505 kcal, 28g protein, 46g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 2 slices, Watercress 35g, Mustard 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner1414 kcal · 58g protein · 204g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 1414 kcal, 58g protein, 204g carbs.
Recipe
- Prep the listed ingredients: Tinned chickpeas 490g, Baby spinach 185g, Coconut milk light 245ml, Tinned tomatoes 245g, Onion 1, Curry paste 35g, Brown rice 100g dry.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack184 kcal · 7g protein · 26g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 184 kcal, 7g protein, 26g carbs.
Recipe
- Lay out the ingredients: Carrot 2, Hummus 75g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack464 kcal · 10g protein · 52g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 464 kcal, 10g protein, 52g carbs.
Recipe
- Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack117 kcal · 21g protein · 7g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 117 kcal, 21g protein, 7g carbs.
Recipe
- Add the base ingredients to a bowl: Skyr 185g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Snack362 kcal · 20g protein · 46g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 362 kcal, 20g protein, 46g carbs.
Recipe
- Lay out the ingredients: Tinned chickpeas 245g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
- 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
- Eggs 2 hard-boiled
- Tinned chickpeas 1350g
- Green lentils 155g
- Firm tofu 500g
- Black beans tinned 280g
- Eggs 7
- Red lentils 145g
- Green lentils 150g dry
- Green lentils tinned 300g
Carbs & Grains
- Rye bread 13 slices
- Wholemeal bread 2 slices
- Brown rice 450g dry
- Oat biscuits 5
- Wholemeal pitta 1
- Rice cakes 7
- Wholemeal pasta 110g dry
- Oatcakes 11
- Rice noodles 110g dry
- Wholemeal roll 1
Vegetables
- Avocado 3 1/4
- Cherry tomatoes 40
- Watercress 35g
- Baby spinach 460g
- Tinned tomatoes 875g
- Onion 6 3/4
- Carrot 8
- Peanut butter 10 tbsp
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 235g
- Mushrooms 600g
- Frozen peas 145g
- Courgette 3
- Red pepper 3
- Sweet potato 675g
- Cucumber 3/4 grated
- Celery sticks 18
- Roasted mixed veg 185g
- Pea protein powder 35g
- Sweetcorn 85g
- Spring onion 4
- Peanuts 30g
- Mixed leaves 90g
- Butternut squash 575g
- Frozen edamame beans 220g
- Cucumber 3/4
- Sweet potato mash 370g
Dairy & Eggs
- Coconut milk light 245ml
- Skyr 185g
- Parmesan 50g
- Semi-skimmed milk 1025ml
- Low-fat Greek yogurt 525g
- Ricotta 120g
- Oat milk 300ml
- Cottage cheese 370g
Fruit
- Banana 2 1/2
- Raisins 30g
- Apple 2
Herbs & Spices
- Chilli flakes pinch x5
- Smoked paprika 2.75 tsp
- Cumin 5.75 tsp
- Garlic 8 cloves
- Paprika 1.5 tsp
- Garlic clove 1 1/2
- Dill 3 tsp
- Coriander fresh
Condiments & Oils
- Light mayo 25g
- Mustard 1.25 tsp
- Curry paste 35g
- Hummus 190g
- Olive oil 4.25 tsp
- Vegetable stock 2975ml
- Honey 4.5 tsp
- Tahini 55g
- Olive oil 1.25 tbsp
- Salsa 70g
- Tamari 2.75 tbsp
Extras
- Lemon juice 7 tsp
- Pumpkin seeds 45g
- Dark chocolate chips 20g
- Whey protein powder 45g
- Almonds 120g
- Dried cranberries 55g
- Frozen berries 90g
- Mixed nuts 45g
- Lemon juice x2
- Sesame seeds 1.25 tsp
- Reduced-fat cheddar 110g
- Lime juice x2
- Beansprouts 140g
- Dark chocolate 70% 40g
- Bran Flakes 130g
- Frozen mixed berries 235g
- Sea salt pinch
- Walnuts 65g
- Dried blueberries 30g
SupermarketGeneric UK supermarket
Cooking for1 person
Cook amount1 portions
Calorie target~3500 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 3,500 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 | £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 — 3,500 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
3500 kcal - 156g protein, 446g carbs, 123g fat, 83g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (454 kcal, 12g protein, 65g carbs, 15g fat, 14g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (505 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1414 kcal, 58g protein, 204g carbs, 44g fat, 36g fibre per person)
- Snack: Carrot Sticks with Hummus (184 kcal, 7g protein, 26g carbs, 7g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (464 kcal, 10g protein, 52g carbs, 23g fat, 4g fibre per person)
- Snack: Skyr High-Protein Yogurt (117 kcal, 21g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Roasted Spiced Chickpeas (362 kcal, 20g protein, 46g carbs, 12g fat, 14g fibre per person)
Tuesday
3500 kcal - 166g protein, 474g carbs, 113g fat, 64g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (536 kcal, 15g protein, 77g carbs, 17g fat, 16g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (562 kcal, 25g protein, 93g carbs, 15g fat, 17g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (982 kcal, 44g protein, 168g carbs, 13g fat, 15g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (350 kcal, 15g protein, 19g carbs, 26g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (372 kcal, 50g protein, 25g carbs, 10g fat, 1g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (392 kcal, 10g protein, 66g carbs, 13g fat, 7g fibre per person)
- Snack: Almonds and Dried Cranberries (306 kcal, 7g protein, 26g carbs, 19g fat, 4g fibre per person)
Wednesday
3500 kcal - 182g protein, 522g carbs, 86g fat, 115g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (565 kcal, 15g protein, 81g carbs, 18g fat, 17g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (798 kcal, 49g protein, 132g carbs, 5g fat, 28g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (880 kcal, 41g protein, 170g carbs, 12g fat, 37g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (241 kcal, 23g protein, 28g carbs, 5g fat, 3g fibre per person)
- Snack: Roasted Spiced Chickpeas (450 kcal, 25g protein, 57g carbs, 15g fat, 17g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (368 kcal, 11g protein, 29g carbs, 26g fat, 5g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (198 kcal, 18g protein, 25g carbs, 5g fat, 8g fibre per person)
Thursday
3500 kcal - 167g protein, 380g carbs, 148g fat, 60g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (448 kcal, 12g protein, 65g carbs, 15g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (927 kcal, 50g protein, 97g carbs, 37g fat, 12g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (840 kcal, 39g protein, 82g carbs, 39g fat, 13g fibre per person)
- Snack: Banana and Almonds (269 kcal, 6g protein, 34g carbs, 12g fat, 6g fibre per person)
- Snack: Almonds and Dried Cranberries (256 kcal, 6g protein, 22g carbs, 16g fat, 4g fibre per person)
- Snack: Pea Protein Green Smoothie (351 kcal, 33g protein, 40g carbs, 7g fat, 6g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (409 kcal, 21g protein, 40g carbs, 22g fat, 6g fibre per person)
Friday
3500 kcal - 159g protein, 421g carbs, 129g fat, 75g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (514 kcal, 14g protein, 74g carbs, 17g fat, 15g fibre per person)
- Lunch: Black Bean Burrito Bowl (818 kcal, 34g protein, 152g carbs, 4g fat, 24g fibre per person)
- Dinner: Tofu Pad Thai (1058 kcal, 67g protein, 113g carbs, 39g fat, 11g fibre per person)
- Snack: Dark Chocolate and Almonds (412 kcal, 10g protein, 15g carbs, 32g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (180 kcal, 17g protein, 22g carbs, 4g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (241 kcal, 6g protein, 34g carbs, 11g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (277 kcal, 11g protein, 11g carbs, 22g fat, 4g fibre per person)
Saturday
3500 kcal - 198g protein, 419g carbs, 116g fat, 78g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (431 kcal, 18g protein, 82g carbs, 7g fat, 12g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (585 kcal, 40g protein, 34g carbs, 32g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (1144 kcal, 56g protein, 198g carbs, 6g fat, 32g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (271 kcal, 25g protein, 19g carbs, 12g fat, 12g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (492 kcal, 25g protein, 48g carbs, 26g fat, 7g fibre per person)
- Snack: Walnuts and Dried Blueberries (335 kcal, 6g protein, 26g carbs, 23g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (242 kcal, 28g protein, 12g carbs, 10g fat, 1g fibre per person)
Sunday
3500 kcal - 176g protein, 499g carbs, 98g fat, 97g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (439 kcal, 18g protein, 84g carbs, 7g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (996 kcal, 51g protein, 154g carbs, 21g fat, 28g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (908 kcal, 48g protein, 178g carbs, 4g fat, 45g fibre per person)
- Snack: Apple with Walnuts (312 kcal, 4g protein, 33g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (296 kcal, 12g protein, 12g carbs, 24g fat, 4g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (301 kcal, 21g protein, 37g carbs, 7g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (248 kcal, 22g protein, 1g carbs, 16g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 2 hard-boiled
- Tinned chickpeas 1350g
- Green lentils 155g
- Firm tofu 500g
- Black beans tinned 280g
- Eggs 7
- Red lentils 145g
- Green lentils 150g dry
- Green lentils tinned 300g
Carbs & Grains
- Rye bread 13 slices
- Wholemeal bread 2 slices
- Brown rice 450g dry
- Oat biscuits 5
- Wholemeal pitta 1
- Rice cakes 7
- Wholemeal pasta 110g dry
- Oatcakes 11
- Rice noodles 110g dry
- Wholemeal roll 1
Vegetables
- Avocado 3 1/4
- Cherry tomatoes 40
- Watercress 35g
- Baby spinach 460g
- Tinned tomatoes 875g
- Onion 6 3/4
- Carrot 8
- Peanut butter 10 tbsp
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 235g
- Mushrooms 600g
- Frozen peas 145g
- Courgette 3
- Red pepper 3
- Sweet potato 675g
- Cucumber 3/4 grated
- Celery sticks 18
- Roasted mixed veg 185g
- Pea protein powder 35g
- Sweetcorn 85g
- Spring onion 4
- Peanuts 30g
- Mixed leaves 90g
- Butternut squash 575g
- Frozen edamame beans 220g
- Cucumber 3/4
- Sweet potato mash 370g
Dairy & Eggs
- Coconut milk light 245ml
- Skyr 185g
- Parmesan 50g
- Semi-skimmed milk 1025ml
- Low-fat Greek yogurt 525g
- Ricotta 120g
- Oat milk 300ml
- Cottage cheese 370g
Fruit
- Banana 2 1/2
- Raisins 30g
- Apple 2
Herbs & Spices
- Chilli flakes pinch x5
- Smoked paprika 2.75 tsp
- Cumin 5.75 tsp
- Garlic 8 cloves
- Paprika 1.5 tsp
- Garlic clove 1 1/2
- Dill 3 tsp
- Coriander fresh
Condiments & Oils
- Light mayo 25g
- Mustard 1.25 tsp
- Curry paste 35g
- Hummus 190g
- Olive oil 4.25 tsp
- Vegetable stock 2975ml
- Honey 4.5 tsp
- Tahini 55g
- Olive oil 1.25 tbsp
- Salsa 70g
- Tamari 2.75 tbsp
Extras
- Lemon juice 7 tsp
- Pumpkin seeds 45g
- Dark chocolate chips 20g
- Whey protein powder 45g
- Almonds 120g
- Dried cranberries 55g
- Frozen berries 90g
- Mixed nuts 45g
- Lemon juice x2
- Sesame seeds 1.25 tsp
- Reduced-fat cheddar 110g
- Lime juice x2
- Beansprouts 140g
- Dark chocolate 70% 40g
- Bran Flakes 130g
- Frozen mixed berries 235g
- Sea salt pinch
- Walnuts 65g
- Dried blueberries 30g
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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