Asda Pescatarian Batch-Friendly Weekly Muscle Gain Plan — 3,000 kcal

Free printable pescatarian 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
DietPescatarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

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
DietPescatarian
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 Pescatarian Batch-Friendly Weekly 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: Pescatarian

7-day meal plan

Monday

3000 kcal - 185g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (547 kcal, 12g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (688 kcal, 35g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (812 kcal, 64g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (406 kcal, 14g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (318 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (229 kcal, 32g protein)

Tuesday

3000 kcal - 209g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (479 kcal, 11g protein)
  • Lunch: Green Lentil and Halloumi Bowl (758 kcal, 46g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (897 kcal, 65g protein)
  • Snack: Skyr High-Protein Yogurt (232 kcal, 31g protein)
  • Snack: Sardines on Rye Crackers (340 kcal, 31g protein)
  • Snack: Light Mozzarella and Tomato (294 kcal, 25g protein)

Wednesday

3000 kcal - 179g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (508 kcal, 11g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (656 kcal, 39g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (853 kcal, 59g protein)
  • Snack: Apple with Walnuts (344 kcal, 8g protein)
  • Snack: Pea Protein Green Smoothie (344 kcal, 39g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (295 kcal, 23g protein)

Thursday

3000 kcal - 226g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (517 kcal, 12g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (800 kcal, 70g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (767 kcal, 43g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (350 kcal, 30g protein)
  • Snack: Tzatziki with Vegetable Dippers (233 kcal, 13g protein)
  • Snack: Chocolate Protein Shake (333 kcal, 58g protein)

Friday

3000 kcal - 164g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (484 kcal, 11g protein)
  • Lunch: Chickpea and Tuna Salad (609 kcal, 53g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (719 kcal, 44g protein)
  • Snack: Banana and Almonds (391 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (438 kcal, 13g protein)
  • Snack: Mini Protein Overnight Oats (359 kcal, 34g protein)

Saturday

3000 kcal - 188g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (558 kcal, 36g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (693 kcal, 54g protein)
  • Dinner: Tofu Pad Thai (724 kcal, 39g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (377 kcal, 21g protein)
  • Snack: Almonds and Dried Cranberries (347 kcal, 11g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (301 kcal, 27g protein)

Sunday

3000 kcal - 143g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (566 kcal, 37g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (704 kcal, 49g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (720 kcal, 28g protein)
  • Snack: Dark Chocolate and Almonds (398 kcal, 9g protein)
  • Snack: Almond Butter with Celery Sticks (245 kcal, 8g protein)
  • Snack: Oat Biscuits with Peanut Butter (367 kcal, 12g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Tinned tuna 260g
  • Egg 2
  • Green lentils 155g cooked
  • Salmon fillet 280g
  • Tinned sardines in spring water 140g
  • Beef tomato 2
  • Firm tofu 300g
  • Mackerel fillet 300g
  • Cod fillet 300g
  • Smoked mackerel fillet 135g
  • Tinned tuna in spring water 225g
  • Tinned chickpeas 235g
  • Eggs 5
  • Smoked salmon 90g
  • Tinned sardines 185g

Carbs & Grains

  • Rye bread 4 slices
  • Wholemeal bread 4 slices
  • Brown rice 130g dry
  • New potatoes 410g
  • Oatcakes 5
  • Rice cakes 3
  • Rolled oats 65g
  • Baking potato 300g
  • Rice noodles 120g dry
  • Wholemeal pasta 120g dry
  • Oat biscuits 6

Vegetables

  • Avocado 1
  • Cherry tomatoes 11
  • Sweet potato 350g mashed
  • Spring onion 4
  • Cucumber 1
  • Avocado 3/4
  • Sweet potato 310g
  • Broccoli 310g
  • Pea protein powder 50g
  • Spinach 50g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 3/4
  • Red onion 3/4
  • Sweetcorn 90g
  • Peanuts 30g
  • Baby spinach 60g
  • Mushrooms 310g
  • Frozen peas 155g
  • Onion 2

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Cottage cheese 260g
  • Halloumi 125g
  • Skyr 230g
  • Light mozzarella 155g
  • Oat milk 410ml
  • Light cream cheese 35g
  • Semi-skimmed milk 500ml
  • Tinned coconut milk light 310ml
  • Peanut butter 1.5 tbsp
  • Butter 8g
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Chilli flakes pinch
  • Light mayo 35g
  • Watercress 55g
  • Mustard 1.75 tsp
  • Mixed leaves 105g
  • Lemon dressing 25g
  • Pumpkin seeds 55g
  • Dark chocolate chips 25g
  • Frozen mixed berries 140g
  • Pomegranate seeds 45g
  • Olive oil 1.5 tbsp
  • Lemon 2
  • Dill 1.5 tsp
  • Rye crackers 6
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Roasted mixed veg 245g
  • Tahini 35g
  • Sesame seeds 1.75 tsp
  • Mustard dressing 35g
  • Apple 2
  • Walnuts 35g
  • Banana 3/4
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Paprika 1.75 tsp
  • Teriyaki sauce 65g
  • Garlic clove 3/4
  • Whey protein powder 50g
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Banana 2
  • Almonds 30g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Lime juice
  • Reduced-fat cheddar 60g
  • Dried cranberries 30g
  • Vegetable stock 925ml
  • Parmesan 30g
  • Garlic 3 cloves
  • Dark chocolate 70% 45g

Your 7-Day Meal Plan

Monday

3000 kcal185g protein
Breakfast547 kcal · 12g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 547 kcal, 12g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 4 slices, Avocado 1, Cherry tomatoes 11, Lemon juice 1.75 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch688 kcal · 35g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 688 kcal, 35g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 35g, Wholemeal bread 4 slices, Watercress 55g, Mustard 1.75 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner812 kcal · 64g protein · 30 min

Tuna and Sweet Potato Fishcakes with Salad

Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 812 kcal, 64g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna 260g, Sweet potato 350g mashed, Spring onion 4, Egg 2, Mixed leaves 105g, Lemon dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Snack406 kcal · 14g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 406 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 55g, Dark chocolate chips 25g.
  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.
Snack318 kcal · 28g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 318 kcal, 28g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 260g, Frozen mixed berries 140g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack229 kcal · 32g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 229 kcal, 32g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 260g, Cucumber 1.
  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 2 hard-boiled
  • Tinned tuna 260g
  • Egg 2
  • Green lentils 155g cooked
  • Salmon fillet 280g
  • Tinned sardines in spring water 140g
  • Beef tomato 2
  • Firm tofu 300g
  • Mackerel fillet 300g
  • Cod fillet 300g
  • Smoked mackerel fillet 135g
  • Tinned tuna in spring water 225g
  • Tinned chickpeas 235g
  • Eggs 5
  • Smoked salmon 90g
  • Tinned sardines 185g

Carbs & Grains

  • Rye bread 4 slices
  • Wholemeal bread 4 slices
  • Brown rice 130g dry
  • New potatoes 410g
  • Oatcakes 5
  • Rice cakes 3
  • Rolled oats 65g
  • Baking potato 300g
  • Rice noodles 120g dry
  • Wholemeal pasta 120g dry
  • Oat biscuits 6

Vegetables

  • Avocado 1
  • Cherry tomatoes 11
  • Sweet potato 350g mashed
  • Spring onion 4
  • Cucumber 1
  • Avocado 3/4
  • Sweet potato 310g
  • Broccoli 310g
  • Pea protein powder 50g
  • Spinach 50g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 3/4
  • Red onion 3/4
  • Sweetcorn 90g
  • Peanuts 30g
  • Baby spinach 60g
  • Mushrooms 310g
  • Frozen peas 155g
  • Onion 2

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Cottage cheese 260g
  • Halloumi 125g
  • Skyr 230g
  • Light mozzarella 155g
  • Oat milk 410ml
  • Light cream cheese 35g
  • Semi-skimmed milk 500ml
  • Tinned coconut milk light 310ml
  • Peanut butter 1.5 tbsp
  • Butter 8g
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Chilli flakes pinch
  • Light mayo 35g
  • Watercress 55g
  • Mustard 1.75 tsp
  • Mixed leaves 105g
  • Lemon dressing 25g
  • Pumpkin seeds 55g
  • Dark chocolate chips 25g
  • Frozen mixed berries 140g
  • Pomegranate seeds 45g
  • Olive oil 1.5 tbsp
  • Lemon 2
  • Dill 1.5 tsp
  • Rye crackers 6
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Roasted mixed veg 245g
  • Tahini 35g
  • Sesame seeds 1.75 tsp
  • Mustard dressing 35g
  • Apple 2
  • Walnuts 35g
  • Banana 3/4
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Paprika 1.75 tsp
  • Teriyaki sauce 65g
  • Garlic clove 3/4
  • Whey protein powder 50g
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Banana 2
  • Almonds 30g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Lime juice
  • Reduced-fat cheddar 60g
  • Dried cranberries 30g
  • Vegetable stock 925ml
  • Parmesan 30g
  • Garlic 3 cloves
  • Dark chocolate 70% 45g

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?

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?

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 pescatarian eaters?

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

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