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A 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 Higher-Protein Weekly Muscle Gain Plan — 2,000 kcal
Free printable UK muscle gain meal plan for Asda: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Asda Higher-Protein Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person123g protein · 178g carbs per person
Breakfast447 kcal · 8g protein · 17g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 447 kcal, 8g protein, 17g carbs.
Recipe
- Add Chia seeds 25g, Coconut milk 150ml, Mango chunks 75g, Vanilla extract drop to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch398 kcal · 33g protein · 35g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 398 kcal, 33g protein, 35g carbs.
Recipe
- Prepare the ingredients: Pork tenderloin 135g, Parsnip 75g, Carrot 75g, Sweet potato 75g, Olive oil 0.75 tbsp, Mixed herbs 0.75 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner713 kcal · 45g protein · 78g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 713 kcal, 45g protein, 78g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 150g, Coconut milk light 150ml, Tinned tomatoes 150g, Onion 1, Garlic 2 cloves, Curry paste 25g, Brown rice 70g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack219 kcal · 20g protein · 25g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 219 kcal, 20g protein, 25g carbs.
Recipe
- Add Pea protein powder 25g, Oat milk 190ml, Spinach 25g, Banana 1/2 to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Snack223 kcal · 17g protein · 23g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 223 kcal, 17g protein, 23g carbs.
Recipe
- Lay out the ingredients: Tinned sardines in spring water 70g, Rye crackers 3.
- 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
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.
Protein
- Pork tenderloin 135g
- Chicken breast 300g
- Tinned sardines in spring water 70g
- Salmon fillet 125g
- Eggs 9
- Tinned chickpeas 750g
- Green lentils 85g dry
- Tuna steak 170g
- Chicken breast 105g cooked
- King prawns 180g
- Lean beef strips 135g
- Lean beef jerky 35g
- Smoked salmon 80g
- Firm tofu 155g
- Silken tofu 150g
- Cod fillet 200g
Carbs & Grains
- Brown rice 525g dry
- Quinoa 130g dry
- Wholemeal flour 145g
Vegetables
- Parsnip 75g
- Carrot 75g
- Sweet potato 420g
- Tinned tomatoes 550g
- Onion 2
- Pea protein powder 50g
- Spinach 50g
- Baby spinach 100g
- Cucumber 85g
- Frozen mixed veg 170g
- Spring onion 2
- Celery sticks 6
- Asparagus 130g
- Mixed leaves 190g
- Cherry tomatoes 7
- Frozen peas 75g
- Red onion 1/2
- Courgette 1
- Red pepper 1
- Cucumber 1/2
- Mixed frozen veg 155g
- Peanut butter 1.5 tbsp
- Edamame beans 100g
Dairy & Eggs
- Coconut milk 850ml
- Coconut milk light 150ml
- Oat milk 420ml
- Almond butter 0.75 tbsp
- Low-fat Greek yogurt 290g
- Semi-skimmed milk 270ml
- Low-fat yogurt 180g
- Tinned coconut milk light 155ml
Fruit
- Mango chunks 420g
- Banana 3
- Apple 1
Herbs & Spices
- Mixed herbs 0.75 tsp
- Garlic 5 cloves
- Smoked paprika 1.5 tsp
- Cumin 1.75 tsp
- Dill 0.75 tsp
- Paprika 1 tsp
- Parsley fresh
Condiments & Oils
- Olive oil 1.5 tbsp
- Curry paste 50g
- Lemon dressing 30g
- Soy sauce 5.25 tbsp
- Sesame oil 1.75 tsp
- Olive oil 2.25 tsp
- Tahini 15g
- Balsamic dressing 15g
- Miso paste 1 tbsp
Extras
- Chia seeds 125g
- Vanilla extract drop x5
- Rye crackers 3
- Pumpkin seeds 8g
- Lemon juice x3
- Almonds 30g
- Frozen mixed berries 155g
- Lean sirloin steak 190g
- Blueberries 90g
- Sesame seeds 1 tsp
- Walnuts 20g
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
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 Higher-Protein Weekly 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, 178g carbs, 87g fat, 34g fibre- Breakfast: Chia Seed Pudding with Mango (447 kcal, 8g protein, 17g carbs, 36g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (398 kcal, 33g protein, 35g carbs, 15g fat, 9g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (713 kcal, 45g protein, 78g carbs, 24g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (219 kcal, 20g protein, 25g carbs, 5g fat, 4g fibre per person)
- Snack: Sardines on Rye Crackers (223 kcal, 17g protein, 23g carbs, 7g fat, 5g fibre per person)
Tuesday
2000 kcal - 93g protein, 170g carbs, 100g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (493 kcal, 8g protein, 19g carbs, 40g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (566 kcal, 39g protein, 42g carbs, 25g fat, 7g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (605 kcal, 30g protein, 74g carbs, 19g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (245 kcal, 13g protein, 31g carbs, 8g fat, 9g fibre per person)
- Snack: Almond Butter with Celery Sticks (91 kcal, 3g protein, 4g carbs, 8g fat, 3g fibre per person)
Wednesday
2000 kcal - 128g protein, 198g carbs, 72g fat, 35g fibre- Breakfast: Chia Seed Pudding with Mango (507 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (574 kcal, 29g protein, 89g carbs, 12g fat, 16g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (558 kcal, 54g protein, 65g carbs, 7g fat, 4g fibre per person)
- Snack: Banana and Almonds (190 kcal, 4g protein, 24g carbs, 9g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (171 kcal, 32g protein, 0g carbs, 3g fat, 0g fibre per person)
Thursday
2000 kcal - 153g protein, 169g carbs, 77g fat, 33g fibre- Breakfast: Chia Seed Pudding with Mango (536 kcal, 9g protein, 21g carbs, 44g fat, 12g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (383 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (688 kcal, 58g protein, 73g carbs, 17g fat, 5g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (131 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (262 kcal, 25g protein, 30g carbs, 5g fat, 5g fibre per person)
Friday
2000 kcal - 118g protein, 180g carbs, 87g fat, 32g fibre- Breakfast: Chia Seed Pudding with Mango (504 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (400 kcal, 34g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (705 kcal, 50g protein, 71g carbs, 25g fat, 5g fibre per person)
- Snack: Lean Beef Jerky (140 kcal, 11g protein, 12g carbs, 3g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (251 kcal, 14g protein, 32g carbs, 9g fat, 9g fibre per person)
Saturday
2000 kcal - 108g protein, 206g carbs, 81g fat, 33g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (442 kcal, 28g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (411 kcal, 29g protein, 41g carbs, 11g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (817 kcal, 41g protein, 83g carbs, 36g fat, 12g fibre per person)
- Snack: Peanut Butter with Celery Sticks (156 kcal, 6g protein, 6g carbs, 13g fat, 2g fibre per person)
- Snack: Banana and Almonds (174 kcal, 4g protein, 22g carbs, 8g fat, 4g fibre per person)
Sunday
2000 kcal - 140g protein, 249g carbs, 54g fat, 44g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (553 kcal, 35g protein, 68g carbs, 16g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (552 kcal, 29g protein, 77g carbs, 14g fat, 9g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (547 kcal, 57g protein, 68g carbs, 8g fat, 18g fibre per person)
- Snack: Apple with Walnuts (206 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (142 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 135g
- Chicken breast 300g
- Tinned sardines in spring water 70g
- Salmon fillet 125g
- Eggs 9
- Tinned chickpeas 750g
- Green lentils 85g dry
- Tuna steak 170g
- Chicken breast 105g cooked
- King prawns 180g
- Lean beef strips 135g
- Lean beef jerky 35g
- Smoked salmon 80g
- Firm tofu 155g
- Silken tofu 150g
- Cod fillet 200g
Carbs & Grains
- Brown rice 525g dry
- Quinoa 130g dry
- Wholemeal flour 145g
Vegetables
- Parsnip 75g
- Carrot 75g
- Sweet potato 420g
- Tinned tomatoes 550g
- Onion 2
- Pea protein powder 50g
- Spinach 50g
- Baby spinach 100g
- Cucumber 85g
- Frozen mixed veg 170g
- Spring onion 2
- Celery sticks 6
- Asparagus 130g
- Mixed leaves 190g
- Cherry tomatoes 7
- Frozen peas 75g
- Red onion 1/2
- Courgette 1
- Red pepper 1
- Cucumber 1/2
- Mixed frozen veg 155g
- Peanut butter 1.5 tbsp
- Edamame beans 100g
Dairy & Eggs
- Coconut milk 850ml
- Coconut milk light 150ml
- Oat milk 420ml
- Almond butter 0.75 tbsp
- Low-fat Greek yogurt 290g
- Semi-skimmed milk 270ml
- Low-fat yogurt 180g
- Tinned coconut milk light 155ml
Fruit
- Mango chunks 420g
- Banana 3
- Apple 1
Herbs & Spices
- Mixed herbs 0.75 tsp
- Garlic 5 cloves
- Smoked paprika 1.5 tsp
- Cumin 1.75 tsp
- Dill 0.75 tsp
- Paprika 1 tsp
- Parsley fresh
Condiments & Oils
- Olive oil 1.5 tbsp
- Curry paste 50g
- Lemon dressing 30g
- Soy sauce 5.25 tbsp
- Sesame oil 1.75 tsp
- Olive oil 2.25 tsp
- Tahini 15g
- Balsamic dressing 15g
- Miso paste 1 tbsp
Extras
- Chia seeds 125g
- Vanilla extract drop x5
- Rye crackers 3
- Pumpkin seeds 8g
- Lemon juice x3
- Almonds 30g
- Frozen mixed berries 155g
- Lean sirloin steak 190g
- Blueberries 90g
- Sesame seeds 1 tsp
- Walnuts 20g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 Asda and typically costs £30–40 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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