Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 150g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £65–100/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
2000 kcal per person163g protein · 152g carbs per person
Breakfast463 kcal · 39g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread.
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
Bring a small pan of water to a gentle simmer.
Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch579 kcal · 40g protein · 42g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach.
Recipe
Ingredients
125g salmon fillet
70g quinoa (dry weight)
2 generous handfuls baby spinach (about 50g)
40g cucumber
1 tbsp lemon dressing
9g 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.
Rinse baby spinach, then slice or chop cucumber.
Arrange salmon fillet, the cooked quinoa, baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner580 kcal · 52g protein · 61g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta.
Recipe
Ingredients
150g chicken breast
175g mushrooms
80g wholemeal pasta (dry weight)
40g low-fat crème fraîche
2 garlic cloves
¾ tsp thyme
Allergens in this meal: Cereals containing gluten, 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, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add mushrooms and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in low-fat crème fraîche and thyme, and heat through before serving.
Snack139 kcal · 11g protein · 12g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky.
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.
Snack239 kcal · 21g protein · 7g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
90g light mozzarella
1 beef tomato
basil leaves, to taste
¾ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion light mozzarella and beef tomato as needed.
Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Estimated cost: £65–100/week for 1 person from Asda. 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £65–100 per week for one person at typical UK prices, 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 150g 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.
