Asda Vegetarian Recovery Weekly Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 137g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £55–95/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2502 kcal per person150g protein · 345g carbs per person
Breakfast355 kcal · 30g protein · 44g carbs · 5 min
High-Protein Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
Recipe
Ingredients
225g skyr
40g low-sugar granola
90g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Lunch679 kcal · 28g protein · 77g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado.
Recipe
Ingredients
2 soft-boiled eggs
90g brown rice (dry weight)
½ avocado
2 generous handfuls mixed leaves (about 70g)
7 cherry tomatoes
1 tbsp plus 1 tsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain if needed.
Slice avocado and cherry tomatoes and set aside. Bring a small pan of water to a gentle simmer.
Lower whole eggs into the water and simmer for 5-6 minutes, until the white is set but the yolk stays runny, then cool briefly under cold water and peel.
Arrange the rice, avocado, cherry tomatoes and mixed leaves in a bowl, then top with the eggs and tahini dressing.
Dinner961 kcal · 45g protein · 175g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
1¾ standard tins of mixed beans, drained
1 standard tin of tomatoes
1 onion
1 red pepper
1 tsp chilli powder
1 tsp cumin
90g brown rice (dry weight)
Method
Peel and chop onion and red pepper into even pieces. Drain and rinse mixed beans.
Heat a large pan over medium heat and soften onion and red pepper for 5-7 minutes.
Stir in chilli powder and cumin, then add mixed beans and tomatoes and simmer gently until tender and thickened.
Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack310 kcal · 29g protein · 34g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach.
Recipe
Ingredients
30g pea protein powder
275ml oat milk
1 generous handful spinach (about 30g)
1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
Blend until completely smooth, adding a small splash of water or milk only if needed.
Pour into a glass or shaker and serve cold.
Snack197 kcal · 18g protein · 15g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
175g frozen edamame beans
sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the frozen edamame beans in boiling water for 3-4 minutes, then drain.
Sprinkle with sea salt to taste and eat warm, or cool and chill for later.
Estimated cost: £55–95/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 18 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.
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
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this muscle gain plan cost per week?
This plan is designed for Asda and is estimated at £55–95 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 137g 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 2,500 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 2,500 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.
