Asda Vegetarian Higher-Protein Weekly Muscle Gain Plan — 2,500 kcal

Free printable vegetarian UK muscle gain meal plan for Asda: 7 days at ~2,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~2500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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 Vegetarian Higher-Protein Weekly Muscle Gain Plan — 2,500 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: ~2500 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2500 kcal - 152g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (594 kcal, 44g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (622 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (635 kcal, 39g protein)
  • Snack: Mini Protein Overnight Oats (318 kcal, 30g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (331 kcal, 14g protein)

Tuesday

2500 kcal - 166g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (676 kcal, 50g protein)
  • Lunch: Edamame and Soba Noodle Salad (661 kcal, 35g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (660 kcal, 57g protein)
  • Snack: Tzatziki with Vegetable Dippers (220 kcal, 13g protein)
  • Snack: Carrot Sticks with Hummus (283 kcal, 11g protein)

Wednesday

2500 kcal - 160g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (672 kcal, 50g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (563 kcal, 25g protein)
  • Dinner: Tofu Pad Thai (750 kcal, 41g protein)
  • Snack: Cottage Cheese with Cucumber (203 kcal, 28g protein)
  • Snack: Roasted Spiced Chickpeas (312 kcal, 16g protein)

Thursday

2500 kcal - 147g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (664 kcal, 49g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (617 kcal, 37g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (663 kcal, 28g protein)
  • Snack: Peanut Butter with Celery Sticks (278 kcal, 11g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (278 kcal, 22g protein)

Friday

2500 kcal - 144g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (620 kcal, 46g protein)
  • Lunch: Miso Tofu and Edamame Bowl (605 kcal, 40g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (648 kcal, 29g protein)
  • Snack: Hard-Boiled Eggs (223 kcal, 17g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (404 kcal, 12g protein)

Saturday

2500 kcal - 149g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (474 kcal, 17g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (689 kcal, 32g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (618 kcal, 26g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (417 kcal, 40g protein)
  • Snack: Pea Protein Green Smoothie (302 kcal, 34g protein)

Sunday

2500 kcal - 135g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (516 kcal, 19g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (641 kcal, 28g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (719 kcal, 53g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (359 kcal, 13g protein)
  • Snack: Rice Cakes with Cottage Cheese (265 kcal, 22g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Tinned chickpeas 280g
  • Firm tofu 280g
  • Green lentils 155g
  • Silken tofu 215g
  • Red lentils 175g
  • Green lentils 155g dry
  • Quorn mince 310g

Carbs & Grains

  • Wholemeal flour 70g
  • Brown rice 110g dry
  • Rolled oats 55g
  • Soba noodles 125g dry
  • Wholemeal roll 2
  • Rice noodles 125g dry
  • Rice cakes 3
  • Low-sugar granola 45g
  • Wholemeal pasta 140g dry

Vegetables

  • Baby spinach 140g
  • Tinned tomatoes 280g
  • Edamame beans 155g
  • Cucumber 3/4
  • Red pepper 2
  • Spinach 95g
  • Cherry tomatoes 13
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Courgette 2
  • Onion 2
  • Spring onion 5
  • Peanuts 30g
  • Pea protein powder 45g
  • Sweet potato 310g

Dairy & Eggs

  • Oat milk 140ml
  • Low-fat Greek yogurt 140g
  • Tinned coconut milk light 280ml
  • Skyr 140g
  • Semi-skimmed milk 140ml
  • Peanut butter 40g
  • Cottage cheese 235g
  • Halloumi 145g
  • Coconut milk light 290ml

Extras & Condiments

  • Whey protein powder 35g
  • Frozen berries 85g
  • Curry powder 2.75 tsp
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Banana 3/4
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 95g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Hummus 95g
  • Vegetable stock 775ml
  • Cumin 1.5 tsp
  • Beansprouts 155g
  • Tamari 3.25 tbsp
  • Lime juice
  • Smoked paprika 1.5 tsp
  • Roasted mixed veg 230g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 310g
  • Miso paste 1.5 tbsp
  • Garlic 4 cloves
  • Garam masala 3 tsp
  • Banana 1
  • Weetabix 3 biscuits
  • Mixed leaves 85g
  • Balsamic glaze 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g

Your 7-Day Meal Plan

Monday

2500 kcal152g protein
Breakfast594 kcal · 44g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 594 kcal, 44g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 35g, Wholemeal flour 70g, Eggs 3, Oat milk 140ml, Low-fat Greek yogurt 140g, Frozen berries 85g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch622 kcal · 25g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 622 kcal, 25g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 280g, Baby spinach 140g, Tinned tomatoes 280g, Brown rice 110g dry, Curry powder 2.75 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner635 kcal · 39g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 635 kcal, 39g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 280g, Tinned chickpeas 140g, Mixed frozen veg 280g, Tinned coconut milk light 280ml, Curry paste 40g, Brown rice 110g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack318 kcal · 30g protein · 5 min

Mini Protein Overnight Oats

Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 318 kcal, 30g protein.

Recipe
  1. Add Rolled oats 55g, Skyr 140g, Semi-skimmed milk 140ml, Banana 3/4 to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Snack331 kcal · 14g protein · 10 min

No-Bake Peanut Butter Oat Protein Balls

Made with rolled oats, peanut butter, honey. Ready in 10 min — 331 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 70g, Peanut butter 40g, Honey 1.5 tbsp, Chia seeds 1.5 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Eggs 3
  • Tinned chickpeas 280g
  • Firm tofu 280g
  • Green lentils 155g
  • Silken tofu 215g
  • Red lentils 175g
  • Green lentils 155g dry
  • Quorn mince 310g

Carbs & Grains

  • Wholemeal flour 70g
  • Brown rice 110g dry
  • Rolled oats 55g
  • Soba noodles 125g dry
  • Wholemeal roll 2
  • Rice noodles 125g dry
  • Rice cakes 3
  • Low-sugar granola 45g
  • Wholemeal pasta 140g dry

Vegetables

  • Baby spinach 140g
  • Tinned tomatoes 280g
  • Edamame beans 155g
  • Cucumber 3/4
  • Red pepper 2
  • Spinach 95g
  • Cherry tomatoes 13
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Courgette 2
  • Onion 2
  • Spring onion 5
  • Peanuts 30g
  • Pea protein powder 45g
  • Sweet potato 310g

Dairy & Eggs

  • Oat milk 140ml
  • Low-fat Greek yogurt 140g
  • Tinned coconut milk light 280ml
  • Skyr 140g
  • Semi-skimmed milk 140ml
  • Peanut butter 40g
  • Cottage cheese 235g
  • Halloumi 145g
  • Coconut milk light 290ml

Extras & Condiments

  • Whey protein powder 35g
  • Frozen berries 85g
  • Curry powder 2.75 tsp
  • Mixed frozen veg 280g
  • Curry paste 40g
  • Banana 3/4
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 95g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Hummus 95g
  • Vegetable stock 775ml
  • Cumin 1.5 tsp
  • Beansprouts 155g
  • Tamari 3.25 tbsp
  • Lime juice
  • Smoked paprika 1.5 tsp
  • Roasted mixed veg 230g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 310g
  • Miso paste 1.5 tbsp
  • Garlic 4 cloves
  • Garam masala 3 tsp
  • Banana 1
  • Weetabix 3 biscuits
  • Mixed leaves 85g
  • Balsamic glaze 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.

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