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 Budget Bulk Muscle Gain Plan — 2,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 127g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/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
SupermarketAsda
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
2,004 kcal127g protein245g carbs59g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person123g protein · 295g carbs per person
Breakfast484 kcal · 18g protein · 85g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 484 kcal, 18g protein, 85g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch553 kcal · 45g protein · 66g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 553 kcal, 45g protein, 66g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 70g brown rice (dry weight)
- 70g frozen peas
- 90ml chicken stock
- 2 garlic cloves
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice with the chicken stock, adding only enough water to cover, until tender; drain only if needed and cool slightly.
- Cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add garlic for the final minute and cook until fragrant.
- Arrange lean turkey mince, brown rice (dry weight) and frozen peas in a bowl.
Dinner560 kcal · 29g protein · 110g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 560 kcal, 29g protein, 110g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- 1 onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack166 kcal · 15g protein · 12g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 166 kcal, 15g protein, 12g carbs.
Recipe
Ingredients
- 125g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Snack237 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 237 kcal, 16g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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
Extras
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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.
Choose a reusable multipack containing at least 10 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 Budget Bulk Muscle Gain 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
2000 kcal - 123g protein, 295g carbs, 34g fat, 52g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (553 kcal, 45g protein, 66g carbs, 9g fat, 4g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (560 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (166 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (237 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
1999 kcal - 146g protein, 228g carbs, 53g fat, 23g fibre- Breakfast: Overnight Oats with Banana (520 kcal, 19g protein, 90g carbs, 9g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (605 kcal, 49g protein, 73g carbs, 9g fat, 5g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (586 kcal, 41g protein, 45g carbs, 27g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (131 kcal, 22g protein, 2g carbs, 5g fat, 1g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (157 kcal, 15g protein, 18g carbs, 3g fat, 2g fibre per person)
Wednesday
1999 kcal - 116g protein, 224g carbs, 77g fat, 33g fibre- Breakfast: Overnight Oats with Banana (432 kcal, 16g protein, 74g carbs, 8g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (670 kcal, 57g protein, 94g carbs, 12g fat, 14g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (372 kcal, 18g protein, 22g carbs, 25g fat, 3g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Thursday
2011 kcal - 119g protein, 205g carbs, 86g fat, 35g fibre- Breakfast: Overnight Oats with Banana (483 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (675 kcal, 42g protein, 59g carbs, 35g fat, 12g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (310 kcal, 15g protein, 31g carbs, 16g fat, 4g fibre per person)
Friday
2005 kcal - 152g protein, 262g carbs, 38g fat, 31g fibre- Breakfast: Overnight Oats with Banana (530 kcal, 20g protein, 92g carbs, 9g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (620 kcal, 50g protein, 75g carbs, 10g fat, 5g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (462 kcal, 51g protein, 48g carbs, 9g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (263 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
Saturday
2004 kcal - 121g protein, 241g carbs, 61g fat, 29g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (349 kcal, 13g protein, 69g carbs, 4g fat, 6g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (568 kcal, 46g protein, 69g carbs, 9g fat, 4g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (647 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (224 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (216 kcal, 23g protein, 28g carbs, 1g fat, 6g fibre per person)
Sunday
2008 kcal - 114g protein, 263g carbs, 62g fat, 47g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (414 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (645 kcal, 31g protein, 125g carbs, 9g fat, 27g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (297 kcal, 20g protein, 28g carbs, 10g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Weekly shopping list
Protein
- Turkey mince lean 700g
- Green lentils 190g
- Smoked salmon 200g
- Mackerel fillet 180g
- King prawns 120g
- Eggs 12
- Chicken thighs 190g
- Tinned chickpeas 310g
- Smoked mackerel fillet 70g
- Salmon fillet 170g
- Tinned tuna 150g
- Tinned tuna in spring water 75g
Carbs & Grains
- Rolled oats 380g
- Brown rice 310g
- New potatoes 250g
- Wholemeal couscous 70g
- Low-sugar granola 35g
- Wholemeal pasta 85g
Vegetables
- peas 310g
- Mushrooms 190g
- Onion 4
- Carrot 3
- Sweet potato mash 230g
- edamame beans 140g
- Spring onion 5
- Watercress 40g
- Romaine lettuce 40g
- Courgette 3
- Red pepper 3
- Mixed leaves 240g
- Tinned tomatoes 2 x 400g tins (621g required)
- Sweet potato 675g
- Broccoli 190g
- Cucumber 2 (375g required)
- Celery 2 sticks
- Baby spinach 150g
- Spinach 120g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1353ml required)
- Light cream cheese 80g
- Low-fat Greek yogurt 410g
- Ricotta 95g
- Parmesan 14g
Fruit
- Banana 7
- berries 60g
- Dried blueberries 17g
Herbs & Spices
- Garlic 11 cloves
- Dill 2 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Honey 3 tbsp
- Chicken stock 390ml
- Vegetable stock 1 cube (makes 500ml; 183ml required)
- Mustard dressing 20g
- Light mayo 15g
- Olive oil 3 tbsp
- Lemon dressing 15g
Extras
- Sea salt, optional to taste
- Rye 10 crackers
- Lemon juice, optional to taste x2
- Ras el hanout 1.75 tsp
- Lemon 2
- Lemon juice 2 tsp
- Oatcakes 7
- Walnuts 21g
- Reduced-fat cheddar 40g
- Weetabix 5 biscuits
- Pumpkin seeds 30g
- Dark chocolate chips 14g
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 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 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 127g of protein per day across the week, based on the meals actually selected — in line with 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 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 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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