What this plan is for
An Asda muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Muscle Gain Meal Plan — 2,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 138g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/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
SupermarketAsda
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
1,998 kcal138g protein207g carbs68g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person156g protein · 189g carbs per person
Breakfast460 kcal · 39g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 460 kcal, 39g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 75g smoked salmon
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: 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 smoked salmon and lemon juice.
Lunch562 kcal · 39g protein · 42g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 562 kcal, 39g protein, 42g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 2 tsp lemon dressing
- 8g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner600 kcal · 54g protein · 75g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 600 kcal, 54g protein, 75g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 80g wholemeal pasta (dry weight)
- 80g sweetcorn
- 175g tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack135 kcal · 11g protein · 11g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 135 kcal, 11g protein, 11g carbs.
Recipe
Ingredients
- 25g 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.
Snack244 kcal · 13g protein · 31g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 244 kcal, 13g protein, 31g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- ¾ tsp smoked paprika
- ½ tsp cumin
- ¾ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Muscle Gain Meal Plan — 2,000 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
2001 kcal - 156g protein, 189g carbs, 65g fat, 32g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (460 kcal, 39g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (562 kcal, 39g protein, 42g carbs, 24g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (600 kcal, 54g protein, 75g carbs, 9g fat, 11g fibre per person)
- Snack: Lean Beef Jerky (135 kcal, 11g protein, 11g carbs, 4g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (244 kcal, 13g protein, 31g carbs, 9g fat, 9g fibre per person)
Tuesday
2001 kcal - 141g protein, 212g carbs, 64g fat, 31g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (524 kcal, 44g protein, 35g carbs, 21g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (604 kcal, 25g protein, 67g carbs, 25g fat, 8g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (433 kcal, 47g protein, 45g carbs, 8g fat, 6g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
- Snack: Carrot Sticks with Hummus (142 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Wednesday
2004 kcal - 115g protein, 247g carbs, 61g fat, 51g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (407 kcal, 35g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (690 kcal, 32g protein, 126g carbs, 5g fat, 29g fibre per person)
- Snack: Roasted Spiced Chickpeas (229 kcal, 13g protein, 29g carbs, 8g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (86 kcal, 3g protein, 4g carbs, 7g fat, 2g fibre per person)
Thursday
1986 kcal - 145g protein, 189g carbs, 72g fat, 27g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (467 kcal, 39g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Tuna Niçoise Salad (398 kcal, 44g protein, 32g carbs, 11g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (815 kcal, 52g protein, 88g carbs, 28g fat, 7g fibre per person)
- Snack: Carrot Sticks with Hummus (129 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
Friday
1998 kcal - 143g protein, 171g carbs, 84g fat, 24g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (462 kcal, 39g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Tuna Niçoise Salad (385 kcal, 42g protein, 31g carbs, 11g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (495 kcal, 35g protein, 38g carbs, 22g fat, 3g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (277 kcal, 14g protein, 27g carbs, 15g fat, 4g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (379 kcal, 13g protein, 45g carbs, 17g fat, 7g fibre per person)
Saturday
2002 kcal - 137g protein, 215g carbs, 67g fat, 33g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (277 kcal, 23g protein, 35g carbs, 5g fat, 5g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (572 kcal, 41g protein, 61g carbs, 17g fat, 4g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (765 kcal, 60g protein, 76g carbs, 23g fat, 18g fibre per person)
- Snack: Peanut Butter with Celery Sticks (168 kcal, 7g protein, 7g carbs, 14g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Sunday
1997 kcal - 130g protein, 226g carbs, 64g fat, 39g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (271 kcal, 23g protein, 34g carbs, 5g fat, 5g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (437 kcal, 37g protein, 38g carbs, 17g fat, 10g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (604 kcal, 50g protein, 75g carbs, 10g fat, 14g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (376 kcal, 13g protein, 45g carbs, 16g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Smoked salmon 430g
- Salmon fillet 130g
- Tinned tuna in spring water 370g
- Lean beef jerky 35g
- Tinned chickpeas 330g
- Tinned tuna 140g
- Firm tofu 140g
- Chicken breast 330g
- Mackerel fillet 160g
- Red lentils 85g
- Pork tenderloin 150g
- Turkey mince lean 170g
Carbs & Grains
- Wholemeal bread 9 slices
- Quinoa 70g
- Wholemeal pasta 160g
- Brown rice 350g
- Rolled oats 130g
- New potatoes 470g
- Low-sugar granola 70g
- Rice 2 cakes
- Oat 4 biscuits
Vegetables
- Baby spinach 50g
- Cucumber 1 (42g required)
- Tinned tomatoes 4 x 400g tins (1318g required)
- Avocado 1
- Mixed leaves 120g
- Cherry tomatoes 2 x 300g packs (332g required)
- Sweet potato 280g
- Spring onion 5
- Carrot 310g
- mixed veg 120g
- Onion 3
- Red pepper 1
- Celery 7 sticks
- Green beans 140g
- Watercress 35g
- Mixed peppers 130g
- Parsnip 85g
Dairy & Eggs
- Skyr 430g
- Semi-skimmed milk 1 x 1L carton (94ml required)
- Coconut milk light 1 x 400ml tin (175ml required)
Fruit
- Banana 2
- berries 140g
Herbs & Spices
- Smoked paprika 1.75 tsp
- Cumin 2.5 tsp
- Chilli powder 1 tsp
- Garlic 10 cloves
- Cinnamon 1 tsp
- Mixed herbs 1.75 tsp
Condiments & Oils
- Lemon dressing 30g
- Olive oil 2.25 tbsp
- Tahini dressing 19g
- Hummus 110g
- Tahini 16g
- Almond butter 2.5 tsp
- Curry paste 30g
- Mustard dressing 17g
- Peanut butter 110g
- Honey 1.75 tbsp
Tins & Jars
- Mixed beans 310g
Extras
- Lemon juice 1.5 tbsp
- Pumpkin seeds 8g
- Sweetcorn 85g
- Reduced-fat cheddar 60g
- Lemon juice, optional to taste x2
- Sesame seeds 1 tsp
- Olives 1 x 300g jar (69g required)
- Almonds 17g
- Oatcakes 4
- Chia seeds 9g
- Lean lamb shoulder 170g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
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 Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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 Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 138g 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 2,000 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 2,000 kcal/day, the Asda 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 Asda — no specialist equipment or advanced technique is needed.
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