Asda 3,000 Calorie Muscle Gain Plan — 3,000 kcal

Free printable UK muscle gain meal plan for Asda: 7 days at ~3,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~3000 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

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

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3000 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 3,000 Calorie Muscle Gain Plan — 3,000 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: ~3000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3000 kcal - 210g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (634 kcal, 23g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (765 kcal, 65g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (699 kcal, 29g protein)
  • Snack: Hard-Boiled Eggs (252 kcal, 20g protein)
  • Snack: Chocolate Protein Shake (325 kcal, 57g protein)
  • Snack: Roasted Spiced Chickpeas (325 kcal, 16g protein)

Tuesday

3000 kcal - 227g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (654 kcal, 23g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (587 kcal, 57g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (771 kcal, 60g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (251 kcal, 20g protein)
  • Snack: Mini Protein Overnight Oats (385 kcal, 37g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (352 kcal, 30g protein)

Wednesday

3000 kcal - 193g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (696 kcal, 25g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (714 kcal, 43g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (768 kcal, 32g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (286 kcal, 32g protein)
  • Snack: Lean Beef Jerky (232 kcal, 36g protein)
  • Snack: Rice Cakes with Cottage Cheese (304 kcal, 25g protein)

Thursday

3000 kcal - 210g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (584 kcal, 21g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (778 kcal, 60g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (718 kcal, 78g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (269 kcal, 21g protein)
  • Snack: Hard-Boiled Eggs (232 kcal, 18g protein)
  • Snack: Mixed Nuts and Dried Fruit (419 kcal, 12g protein)

Friday

3000 kcal - 206g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (622 kcal, 22g protein)
  • Lunch: Mackerel and Brown Rice Salad (798 kcal, 57g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (702 kcal, 35g protein)
  • Snack: Tuna on Rye Crackers (303 kcal, 35g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (240 kcal, 19g protein)
  • Snack: Pea Protein Green Smoothie (335 kcal, 38g protein)

Saturday

3000 kcal - 216g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (621 kcal, 38g protein)
  • Lunch: Chickpea and Tuna Salad (672 kcal, 59g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (810 kcal, 62g protein)
  • Snack: Roasted Spiced Chickpeas (345 kcal, 17g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (276 kcal, 31g protein)
  • Snack: Almond Butter with Celery Sticks (276 kcal, 9g protein)

Sunday

3000 kcal - 219g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (554 kcal, 34g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (739 kcal, 55g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (738 kcal, 68g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (323 kcal, 28g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (277 kcal, 22g protein)
  • Snack: Oat Biscuits with Peanut Butter (369 kcal, 12g protein)

Weekly shopping list

Protein

  • Chicken tikka 245g
  • Eggs 5
  • Tinned chickpeas 330g
  • Turkey mince lean 300g
  • Tinned tuna 245g
  • Egg 2
  • Smoked mackerel fillet 135g
  • Firm tofu 320g
  • King prawns 215g
  • Lean beef jerky 70g
  • Salmon fillet 225g
  • Chicken breast 300g
  • Tinned mackerel in brine 200g
  • Green lentils tinned 320g
  • Tinned tuna in spring water 130g
  • Smoked salmon 155g

Carbs & Grains

  • Rolled oats 130g
  • Wholemeal tortilla 2
  • Brown rice 145g dry
  • Oatcakes 5
  • Rice cakes 5
  • New potatoes 300g
  • Sourdough bread 3 slices
  • Wholewheat noodles 155g dry
  • Oat biscuits 6

Vegetables

  • Lettuce 65g
  • Cucumber 80g
  • Spring onion 3
  • Romaine lettuce leaves 7
  • Carrot grated 85g
  • Sweet potato 340g mashed
  • Frozen edamame beans 250g
  • Baby spinach 270g
  • Tinned tomatoes 360g
  • Onion 2
  • Cucumber 3/4
  • Red onion 3/4
  • Mushrooms 320g
  • Carrot 3
  • Sweet potato mash 400g
  • Pea protein powder 50g
  • Spinach 50g
  • Celery sticks 7
  • Sweet potato 380g

Dairy & Eggs

  • Oat milk 490ml
  • Mint yogurt sauce 50g
  • Semi-skimmed milk 490ml
  • Skyr 170g
  • Light cream cheese 35g
  • Coconut milk light 360ml
  • Cottage cheese 180g
  • Low-fat yogurt 120g
  • Low-fat Greek yogurt 225g
  • Almond butter 1.75 tbsp
  • Peanut butter 1.5 tbsp

Extras & Condiments

  • Walnuts 35g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Whey protein powder 50g
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Mixed leaves 100g
  • Lemon dressing 25g
  • Sea salt pinch
  • Banana 3/4
  • Lemon juice 1.75 tsp
  • Roasted mixed veg 270g
  • Tahini 35g
  • Curry paste 55g
  • Light mayo 25g
  • Green beans 150g
  • Lemon 1
  • Tikka paste 45g
  • Cauliflower 450g
  • Mint 1.5 tsp
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Vegetable stock 320ml
  • Rye crackers 6
  • Garlic 2 cloves
  • Parsley pinch
  • Pak choi 260g
  • Sweet chilli sauce 35g
  • Lime juice
  • Quinoa 125g dry
  • Dill 1.5 tsp
  • Paprika 1.5 tsp

Your 7-Day Meal Plan

Monday

3000 kcal210g protein
Breakfast634 kcal · 23g protein · 7 min

Porridge with Walnuts and Cinnamon

Made with rolled oats, oat milk, walnuts. Ready in 7 min — 634 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 130g, Oat milk 490ml, Walnuts 35g, Cinnamon 0.75 tsp, Maple syrup 1.75 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.
Lunch765 kcal · 65g protein · 10 min

Chicken Tikka Wholemeal Wrap

Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 765 kcal, 65g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Chicken tikka 245g, Wholemeal tortilla 2, Mint yogurt sauce 50g, Lettuce 65g, Cucumber 80g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner699 kcal · 29g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 699 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 145g dry, Frozen mixed veg 330g, Soy sauce 3.25 tbsp, Sesame oil 1.75 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack252 kcal · 20g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 252 kcal, 20g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack325 kcal · 57g protein · 3 min

Chocolate Protein Shake

Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 325 kcal, 57g protein.

Recipe
  1. Lay out the ingredients: Whey protein powder 50g, Semi-skimmed milk 490ml.
  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.
Snack325 kcal · 16g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 325 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 330g, Smoked paprika 1.75 tsp, Cumin 0.75 tsp, Olive oil 1.75 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

  • Chicken tikka 245g
  • Eggs 5
  • Tinned chickpeas 330g
  • Turkey mince lean 300g
  • Tinned tuna 245g
  • Egg 2
  • Smoked mackerel fillet 135g
  • Firm tofu 320g
  • King prawns 215g
  • Lean beef jerky 70g
  • Salmon fillet 225g
  • Chicken breast 300g
  • Tinned mackerel in brine 200g
  • Green lentils tinned 320g
  • Tinned tuna in spring water 130g
  • Smoked salmon 155g

Carbs & Grains

  • Rolled oats 130g
  • Wholemeal tortilla 2
  • Brown rice 145g dry
  • Oatcakes 5
  • Rice cakes 5
  • New potatoes 300g
  • Sourdough bread 3 slices
  • Wholewheat noodles 155g dry
  • Oat biscuits 6

Vegetables

  • Lettuce 65g
  • Cucumber 80g
  • Spring onion 3
  • Romaine lettuce leaves 7
  • Carrot grated 85g
  • Sweet potato 340g mashed
  • Frozen edamame beans 250g
  • Baby spinach 270g
  • Tinned tomatoes 360g
  • Onion 2
  • Cucumber 3/4
  • Red onion 3/4
  • Mushrooms 320g
  • Carrot 3
  • Sweet potato mash 400g
  • Pea protein powder 50g
  • Spinach 50g
  • Celery sticks 7
  • Sweet potato 380g

Dairy & Eggs

  • Oat milk 490ml
  • Mint yogurt sauce 50g
  • Semi-skimmed milk 490ml
  • Skyr 170g
  • Light cream cheese 35g
  • Coconut milk light 360ml
  • Cottage cheese 180g
  • Low-fat yogurt 120g
  • Low-fat Greek yogurt 225g
  • Almond butter 1.75 tbsp
  • Peanut butter 1.5 tbsp

Extras & Condiments

  • Walnuts 35g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Whey protein powder 50g
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Mixed leaves 100g
  • Lemon dressing 25g
  • Sea salt pinch
  • Banana 3/4
  • Lemon juice 1.75 tsp
  • Roasted mixed veg 270g
  • Tahini 35g
  • Curry paste 55g
  • Light mayo 25g
  • Green beans 150g
  • Lemon 1
  • Tikka paste 45g
  • Cauliflower 450g
  • Mint 1.5 tsp
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Vegetable stock 320ml
  • Rye crackers 6
  • Garlic 2 cloves
  • Parsley pinch
  • Pak choi 260g
  • Sweet chilli sauce 35g
  • Lime juice
  • Quinoa 125g dry
  • Dill 1.5 tsp
  • Paprika 1.5 tsp

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)

🥦 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

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.

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