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
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 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 - 239g protein
Breakfast: Porridge with Walnuts and Cinnamon (683 kcal, 25g protein)
Lunch: Garlic Prawn and Brown Rice Bowl (770 kcal, 63g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (805 kcal, 46g protein)
Snack: Cottage Cheese with Cucumber (228 kcal, 32g protein)
Snack: Apple with Walnuts (367 kcal, 9g protein)
Snack: Sliced Cooked Chicken Breast (262 kcal, 53g protein)
Snack: Apple and Peanut Butter (385 kcal, 11g protein)
Tuesday
3500 kcal - 224g protein
Breakfast: Porridge with Walnuts and Cinnamon (610 kcal, 22g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (797 kcal, 75g protein)
Dinner: Smoked Haddock and Potato Bake (785 kcal, 69g protein)
Snack: Sliced Cooked Chicken Breast (245 kcal, 49g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (376 kcal, 13g protein)
Snack: Banana and Almonds (409 kcal, 10g protein)
Snack: Protein Yogurt with Low-Sugar Granola (474 kcal, 46g protein)
Sunday
3500 kcal - 259g protein
Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (618 kcal, 38g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (686 kcal, 31g protein)
Dinner: Roast Chicken Breast with Potatoes and Greens (961 kcal, 89g protein)
Snack: Tzatziki with Vegetable Dippers (240 kcal, 14g protein)
Snack: Carrot Sticks with Hummus (309 kcal, 12g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (429 kcal, 24g protein)
Snack: Sliced Cooked Chicken Breast (257 kcal, 51g protein)
Weekly shopping list
Protein
King prawns 320g
Firm tofu 350g
Chicken breast 210g cooked
Chicken breast 280g
Salmon fillet 280g
Turkey mince lean 320g
Black beans tinned 360g
Eggs 4
Turkey breast slices 145g
Red lentils 170g
Carbs & Grains
Rolled oats 140g
Brown rice 140g dry
Brown rice 130g cooked
Rice cakes 3
Wholemeal bread 4 slices
Wholemeal pasta 115g dry
Soba noodles 130g dry
Low-sugar granola 45g
Sourdough bread 3 slices
Wholemeal pitta 2
White potatoes 410g
Wholemeal roll 2
Oatcakes 7
Vegetables
Baby spinach 105g
Broccoli 350g
Spring onion 4
Cucumber 1
Sweet potato 310g
Cucumber half grated
Carrot 2
Celery sticks 3
Cucumber 3/4
Avocado 3/4
Cherry tomatoes 13
Mixed peppers 6
Tinned tomatoes 320g
Onion 2
Sweetcorn 110g
Mushrooms 245g
Courgette 2 roasted
Red pepper 2 roasted
Celery 3 stalks
Dairy & Eggs
Oat milk 525ml
Cottage cheese 260g
Peanut butter 1.75 tbsp
Low-fat Greek yogurt 155g
Semi-skimmed milk 245ml
Extras & Condiments
Walnuts 35g
Cinnamon 1 tsp
Maple syrup 1.75 tsp
Garlic 5 cloves
Lemon juice
Olive oil 1.75 tsp
Teriyaki sauce 70g
Sesame seeds 1.75 tsp
Apple 2
Soy sauce 1.5 tbsp
Lemon 2
Dill 1.5 tsp
Almonds 40g
Dried cranberries 30g
Dark chocolate 70% 45g
Garlic clove 3/4
Mixed leaves 130g
Lemon dressing 25g
Pumpkin seeds 50g
Dark chocolate chips 25g
Banana 2
Salsa 90g
Coriander fresh
Lime juice
Reduced-sugar baked beans 360g
Hummus 110g
Rye crackers 7
Mustard 1.75 tsp
Green pesto 35g
Parmesan 15g
Miso paste 1.5 tbsp
Pak choi 215g
Honey 1.5 tsp
Dried blueberries 30g
Parsley pinch
Mixed herbs 1.75 tsp
Smoked haddock fillet 290g
Reduced-fat cheddar 50g
Parsley fresh
Vegetable stock 850ml
Your 7-Day Meal Plan
Monday
3500 kcal239g protein
Breakfast683 kcal · 25g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 683 kcal, 25g protein.
Recipe
Lay out the ingredients: Rolled oats 140g, Oat milk 525ml, Walnuts 35g, Cinnamon 1 tsp, Maple syrup 1.75 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.
Lunch770 kcal · 63g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 770 kcal, 63g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 320g, Brown rice 140g dry, Garlic 5 cloves, Lemon juice, Baby spinach 105g, Olive oil 1.75 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner805 kcal · 46g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 805 kcal, 46g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Firm tofu 350g, Brown rice 160g dry, Broccoli 350g, Teriyaki sauce 70g, Sesame seeds 1.75 tsp, Spring onion 4.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack228 kcal · 32g protein · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 228 kcal, 32g protein.
Recipe
Lay out the ingredients: Cottage cheese 260g, Cucumber 1.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack367 kcal · 9g protein · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 367 kcal, 9g protein.
Recipe
Lay out the ingredients: Apple 2, Walnuts 35g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack262 kcal · 53g protein · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 262 kcal, 53g protein.
Recipe
Lay out the ingredients: Chicken breast 210g cooked.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack385 kcal · 11g protein · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 385 kcal, 11g protein.
Recipe
Lay out the ingredients: Apple 2, Peanut butter 1.75 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.
Weekly Shopping List
Estimated cost: £50–70/week for one person from Generic UK supermarket.
Protein
King prawns 320g
Firm tofu 350g
Chicken breast 210g cooked
Chicken breast 280g
Salmon fillet 280g
Turkey mince lean 320g
Black beans tinned 360g
Eggs 4
Turkey breast slices 145g
Red lentils 170g
Carbs & Grains
Rolled oats 140g
Brown rice 140g dry
Brown rice 130g cooked
Rice cakes 3
Wholemeal bread 4 slices
Wholemeal pasta 115g dry
Soba noodles 130g dry
Low-sugar granola 45g
Sourdough bread 3 slices
Wholemeal pitta 2
White potatoes 410g
Wholemeal roll 2
Oatcakes 7
Vegetables
Baby spinach 105g
Broccoli 350g
Spring onion 4
Cucumber 1
Sweet potato 310g
Cucumber half grated
Carrot 2
Celery sticks 3
Cucumber 3/4
Avocado 3/4
Cherry tomatoes 13
Mixed peppers 6
Tinned tomatoes 320g
Onion 2
Sweetcorn 110g
Mushrooms 245g
Courgette 2 roasted
Red pepper 2 roasted
Celery 3 stalks
Dairy & Eggs
Oat milk 525ml
Cottage cheese 260g
Peanut butter 1.75 tbsp
Low-fat Greek yogurt 155g
Semi-skimmed milk 245ml
Extras & Condiments
Walnuts 35g
Cinnamon 1 tsp
Maple syrup 1.75 tsp
Garlic 5 cloves
Lemon juice
Olive oil 1.75 tsp
Teriyaki sauce 70g
Sesame seeds 1.75 tsp
Apple 2
Soy sauce 1.5 tbsp
Lemon 2
Dill 1.5 tsp
Almonds 40g
Dried cranberries 30g
Dark chocolate 70% 45g
Garlic clove 3/4
Mixed leaves 130g
Lemon dressing 25g
Pumpkin seeds 50g
Dark chocolate chips 25g
Banana 2
Salsa 90g
Coriander fresh
Lime juice
Reduced-sugar baked beans 360g
Hummus 110g
Rye crackers 7
Mustard 1.75 tsp
Green pesto 35g
Parmesan 15g
Miso paste 1.5 tbsp
Pak choi 215g
Honey 1.5 tsp
Dried blueberries 30g
Parsley pinch
Mixed herbs 1.75 tsp
Smoked haddock fillet 290g
Reduced-fat cheddar 50g
Parsley fresh
Vegetable stock 850ml
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
