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.
Training Day Muscle Gain Plan — 3,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 249g of protein, built from ingredients stocked at any major UK supermarket for roughly £55+/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalMuscle Gain
Weekly cost£55+ estimate
Daily average across the 7 days
3,509 kcal249g protein366g carbs116g fat58g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3506 kcal per person224g protein · 385g carbs per person
Breakfast580 kcal · 50g protein · 19g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 580 kcal, 50g protein, 19g carbs.
Recipe
Ingredients
- 300g firm tofu
- 1 pepper
- ¾ tsp turmeric
- ¾ tsp cumin
- 1½ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch584 kcal · 26g protein · 97g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 584 kcal, 26g protein, 97g carbs.
Recipe
Ingredients
- 125g hummus
- 2 wholemeal pitta
- 2 courgettes, roasted
- 2 red peppers, roasted
- 2 generous handfuls spinach (about 50g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgettes and roasted red peppers.
- Layer hummus, roasted courgettes, roasted red peppers and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner755 kcal · 49g protein · 88g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 755 kcal, 49g protein, 88g carbs.
Recipe
Ingredients
- 3 eggs
- 300g reduced-sugar baked beans
- 3 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. 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.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack394 kcal · 29g protein · 47g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 394 kcal, 29g protein, 47g carbs.
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.
Snack250 kcal · 20g protein · 21g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 250 kcal, 20g protein, 21g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Snack586 kcal · 13g protein · 66g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 586 kcal, 13g protein, 66g carbs.
Recipe
Ingredients
- 6 oat biscuits
- 1½ 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.
Snack357 kcal · 37g protein · 47g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 357 kcal, 37g protein, 47g carbs.
Recipe
Ingredients
- 1 standard tin 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.
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 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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.
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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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Training Day 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
3506 kcal - 224g protein, 385g carbs, 119g fat, 65g fibre- Breakfast: Tofu Scramble with Peppers (580 kcal, 50g protein, 19g carbs, 34g fat, 8g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (584 kcal, 26g protein, 97g carbs, 15g fat, 18g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (755 kcal, 49g protein, 88g carbs, 21g fat, 20g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (394 kcal, 29g protein, 47g carbs, 10g fat, 4g fibre per person)
- Snack: Lean Beef Jerky (250 kcal, 20g protein, 21g carbs, 7g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (586 kcal, 13g protein, 66g carbs, 30g fat, 5g fibre per person)
- Snack: Tuna on Rye Crackers (357 kcal, 37g protein, 47g carbs, 2g fat, 9g fibre per person)
Tuesday
3509 kcal - 207g protein, 457g carbs, 94g fat, 85g fibre- Breakfast: Tofu Scramble with Peppers (473 kcal, 41g protein, 16g carbs, 28g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (701 kcal, 36g protein, 98g carbs, 18g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1116 kcal, 52g protein, 204g carbs, 8g fat, 47g fibre per person)
- Snack: Skyr High-Protein Yogurt (118 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
- Snack: Mini Protein Overnight Oats (404 kcal, 26g protein, 61g carbs, 6g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (227 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (470 kcal, 10g protein, 53g carbs, 24g fat, 4g fibre per person)
Wednesday
3499 kcal - 323g protein, 248g carbs, 130g fat, 45g fibre- Breakfast: Tofu Scramble with Peppers (551 kcal, 48g protein, 19g carbs, 33g fat, 7g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (880 kcal, 71g protein, 106g carbs, 14g fat, 7g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (664 kcal, 83g protein, 39g carbs, 20g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (416 kcal, 37g protein, 13g carbs, 18g fat, 2g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (351 kcal, 10g protein, 28g carbs, 24g fat, 5g fibre per person)
- Snack: Chocolate Protein Shake (373 kcal, 50g protein, 24g carbs, 10g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (264 kcal, 24g protein, 19g carbs, 11g fat, 11g fibre per person)
Thursday
3554 kcal - 273g protein, 348g carbs, 132g fat, 62g fibre- Breakfast: Tofu Scramble with Peppers (521 kcal, 45g protein, 18g carbs, 31g fat, 7g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (561 kcal, 25g protein, 95g carbs, 14g fat, 17g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (918 kcal, 76g protein, 129g carbs, 15g fat, 24g fibre per person)
- Snack: Cottage Cheese with Cucumber (229 kcal, 26g protein, 12g carbs, 9g fat, 2g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (361 kcal, 24g protein, 34g carbs, 13g fat, 6g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (614 kcal, 30g protein, 37g carbs, 41g fat, 5g fibre per person)
- Snack: Chocolate Protein Shake (350 kcal, 47g protein, 23g carbs, 9g fat, 1g fibre per person)
Friday
3498 kcal - 241g protein, 395g carbs, 102g fat, 61g fibre- Breakfast: Tofu Scramble with Peppers (457 kcal, 40g protein, 15g carbs, 27g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (757 kcal, 42g protein, 131g carbs, 4g fat, 23g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (780 kcal, 77g protein, 92g carbs, 10g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (336 kcal, 32g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (352 kcal, 27g protein, 35g carbs, 10g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (542 kcal, 18g protein, 64g carbs, 24g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (274 kcal, 5g protein, 21g carbs, 20g fat, 3g fibre per person)
Saturday
3495 kcal - 231g protein, 364g carbs, 120g fat, 43g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (537 kcal, 36g protein, 56g carbs, 17g fat, 6g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (772 kcal, 62g protein, 93g carbs, 12g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (749 kcal, 52g protein, 58g carbs, 34g fat, 5g fibre per person)
- Snack: Peanut Butter with Celery Sticks (252 kcal, 11g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (280 kcal, 27g protein, 39g carbs, 3g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (327 kcal, 24g protein, 39g carbs, 8g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (578 kcal, 19g protein, 69g carbs, 25g fat, 11g fibre per person)
Sunday
3501 kcal - 243g protein, 367g carbs, 114g fat, 46g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (636 kcal, 42g protein, 67g carbs, 20g fat, 7g fibre per person)
- Lunch: Chicken and Orzo Soup (807 kcal, 72g protein, 109g carbs, 8g fat, 12g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (1026 kcal, 47g protein, 100g carbs, 47g fat, 16g fibre per person)
- Snack: Apple and Peanut Butter (258 kcal, 7g protein, 36g carbs, 12g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (249 kcal, 22g protein, 1g carbs, 17g fat, 0g fibre per person)
- Snack: Skyr High-Protein Yogurt (141 kcal, 25g protein, 9g carbs, 0g fat, 0g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (384 kcal, 28g protein, 45g carbs, 10g fat, 4g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.4kg
- Eggs 6
- Lean beef jerky 65g
- Tinned tuna in spring water 130g
- Silken tofu 190g
- Turkey mince lean 775g
- Chicken breast 550g
- Beef tomato 2
- Whey protein powder 85g
- Smoked salmon 310g
- Smoked mackerel fillet 110g
- Red lentils 130g
- Tuna steak 250g
- Pea protein powder 40g
- Tinned sardines in spring water 110g
- Mackerel fillet 230g
- Turkey breast slices 110g
Carbs & Grains
- Wholemeal 3 pittas
- Wholemeal 2 rolls
- Wholemeal bread 3 slices
- Low-sugar granola 130g
- Oat 12 biscuits
- Brown rice 550g
- Rolled oats 180g
- New potatoes 320g
- Orzo pasta 90g
- Wholemeal pasta 140g
Vegetables
- Mixed peppers 700g
- Courgette 3
- Red pepper 5
- Spinach 270g
- Edamame beans 550g
- Tinned tomatoes 3 x 400g tins (1050g required)
- Onion 6
- peas 220g
- Cucumber 2 (353g required)
- Sweet potato 350g
- Carrot 3
- Celery 6 stalks
- Celery 5 sticks
- Asparagus 190g
- Spring onion 4
- Watercress 55g
- Baby spinach 230g
Dairy & Eggs
- Low-fat Greek yogurt 650g
- Skyr 550g
- Semi-skimmed milk 1 x 1L carton (975ml required)
- Low-fat yogurt 120g
- Light mozzarella 150g
- Cottage cheese 210g
- Light cream cheese 180g
- Oat milk 1 x 1L carton (302ml required)
- Ricotta 150g
- Parmesan 22g
Fruit
- Banana 2
- Raisins 30g
- Dried blueberries 24g
- Apple 2
Herbs & Spices
- Turmeric 1.25 tbsp
- Cumin 1.75 tbsp
- Chilli powder 1.25 tsp
- Garlic 13 cloves
- Mint 1.5 tsp
- Basil, optional to taste
- Paprika 1.5 tsp
- Parsley, optional to taste
Condiments & Oils
- Olive oil 4.25 tbsp
- Hummus 240g
- Honey 4 tbsp
- Peanut butter 190g
- Miso paste 1.25 tbsp
- Soy sauce 2.5 tbsp
- Chicken stock 1.2L
- Tikka paste 45g
- Vegetable stock 2 cubes (makes 1L; 604ml required)
- Mustard dressing 30g
- Mustard 1.5 tsp
Tins & Jars
- Reduced-sugar baked beans 310g
- Mixed beans 500g
Extras
- Rye 21 crackers
- Lemon juice 2 tbsp
- Sesame seeds 1.25 tsp
- Sea salt, optional to taste x2
- Cauliflower 440g
- Balsamic glaze 1.5 tsp
- Mixed nuts 45g
- Oatcakes 5
- Lemon juice, optional to taste x2
- Chia seeds 13g
- Walnuts 30g
- Wholemeal bagel 3
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 249g 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 both protein and carbs are set high together, rather than trading one off against the other.
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?
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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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