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
Asda Quick Shop 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 calories, protein totals and the weekly shopping list.
Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 147g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (483 kcal, 36g protein)
Lunch: Sardine and Wholemeal Pasta Salad (517 kcal, 36g protein)
Dinner: Tuna and Sweet Potato Fishcakes with Salad (482 kcal, 38g protein)
Snack: Protein Yogurt with Low-Sugar Granola (304 kcal, 29g protein)
Snack: Almonds and Dried Cranberries (241 kcal, 7g protein)
Saturday
2000 kcal - 136g protein
Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
Lunch: Tuna Niçoise Salad (566 kcal, 50g protein)
Dinner: Chickpea and Spinach Coconut Curry (566 kcal, 24g protein)
Snack: Sliced Cooked Chicken Breast (197 kcal, 39g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (303 kcal, 11g protein)
Sunday
2000 kcal - 126g protein
Breakfast: Chia Seed Pudding with Mango (376 kcal, 12g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (550 kcal, 24g protein)
Dinner: Chicken Tikka with Cauliflower Rice and Raita (644 kcal, 70g protein)
Snack: Tzatziki with Vegetable Dippers (188 kcal, 11g protein)
Snack: Carrot Sticks with Hummus (242 kcal, 9g protein)
Weekly shopping list
Protein
Eggs 2
Tinned sardines 135g
Salmon fillet 200g
Green lentils 105g cooked
Tinned tuna in spring water 150g
Chicken breast 230g
Tinned tuna 150g
Egg 1
Tinned chickpeas 525g
Chicken breast 160g cooked
Green lentils 135g dry
Carbs & Grains
Wholemeal flour 55g
Wholemeal pasta 90g dry
Soba noodles 100g dry
White potatoes 260g
Brown rice 85g dry
Wholemeal tortilla 1
Low-sugar granola 30g
New potatoes 195g
Vegetables
Cherry tomatoes 11
Baby spinach 45g
Cucumber half
Cucumber 65g
Onion 1
Edamame beans 85g
Spring onion 2
Carrot 155g
Broccoli 155g
Romaine lettuce 75g
Sweet potato 210g
Sweet potato 210g mashed
Tinned tomatoes 260g
Cucumber quarter grated
Celery sticks 3
Dairy & Eggs
Oat milk 110ml
Low-fat Greek yogurt 110g
Cottage cheese 170g
Halloumi 85g
Semi-skimmed milk 160ml
Peanut butter 1 tbsp
Coconut milk 260ml
Coconut milk light 260ml
Low-fat yogurt 105g
Extras & Condiments
Whey protein powder 30g
Frozen berries 65g
Lemon juice 1 tbsp
Miso paste 1 tbsp
Soy sauce 1 tbsp
Pak choi 170g
Sesame seeds 1 tsp
Apple 1
Walnuts 20g
Pomegranate seeds 30g
Lemon dressing 15g
Smoked haddock fillet 190g
Reduced-fat cheddar 30g
Parsley fresh
Almonds 25g
Dried cranberries 20g
Dark chocolate 70% 30g
Sesame oil 1 tsp
Olive oil 1 tbsp
Garlic 3 cloves
Pumpkin seeds 30g
Dark chocolate chips 15g
Light Caesar dressing 25g
Parmesan 10g
Frozen mixed veg 240g
Hummus 75g
Garlic powder 1 tsp
Mixed leaves 65g
Honey 1 tsp
Chia seeds 40g
Mango chunks 130g
Vanilla extract drop
Green beans 105g
Olives 13
Curry paste 40g
Tahini 25g
Cumin 1.25 tsp
Tikka paste 40g
Cauliflower 400g
Mint 1.25 tsp
Garlic clove 3/4
Dill 1.25 tsp
Your 7-Day Meal Plan
Monday
2000 kcal147g protein
Breakfast483 kcal · 36g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 483 kcal, 36g protein.
Recipe
Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 55g, Eggs 2, Oat milk 110ml, Low-fat Greek yogurt 110g, Frozen berries 65g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch517 kcal · 36g protein · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 517 kcal, 36g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned sardines 135g, Wholemeal pasta 90g dry, Cherry tomatoes 11, Baby spinach 45g, Lemon juice 1 tbsp.
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.
Dinner618 kcal · 49g protein · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 618 kcal, 49g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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?
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.
