Asda Meal Prep 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
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
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 Meal Prep 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 - 242g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (670 kcal, 32g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (638 kcal, 38g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (878 kcal, 70g protein)
  • Snack: Lean Beef Jerky (208 kcal, 32g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (303 kcal, 35g protein)
  • Snack: Tuna on Rye Crackers (303 kcal, 35g protein)

Tuesday

3000 kcal - 241g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (638 kcal, 30g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (790 kcal, 61g protein)
  • Dinner: Smoked Haddock and Potato Bake (729 kcal, 64g protein)
  • Snack: Hard-Boiled Eggs (235 kcal, 18g protein)
  • Snack: Chocolate Protein Shake (304 kcal, 53g protein)
  • Snack: Roasted Spiced Chickpeas (304 kcal, 15g protein)

Wednesday

3000 kcal - 231g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (609 kcal, 29g protein)
  • Lunch: Mackerel and Brown Rice Salad (725 kcal, 52g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (812 kcal, 75g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (217 kcal, 17g protein)
  • Snack: Mini Protein Overnight Oats (333 kcal, 32g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (304 kcal, 26g protein)

Thursday

3000 kcal - 219g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (741 kcal, 35g protein)
  • Lunch: Chickpea and Tuna Salad (688 kcal, 60g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (759 kcal, 32g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (282 kcal, 32g protein)
  • Snack: Lean Beef Jerky (230 kcal, 35g protein)
  • Snack: Rice Cakes with Cottage Cheese (300 kcal, 25g protein)

Friday

3000 kcal - 191g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (638 kcal, 30g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (729 kcal, 55g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (699 kcal, 55g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (273 kcal, 21g protein)
  • Snack: Hard-Boiled Eggs (236 kcal, 18g protein)
  • Snack: Mixed Nuts and Dried Fruit (425 kcal, 12g protein)

Saturday

3000 kcal - 228g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (646 kcal, 46g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (729 kcal, 56g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (713 kcal, 30g protein)
  • Snack: Tuna on Rye Crackers (315 kcal, 36g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (249 kcal, 20g protein)
  • Snack: Pea Protein Green Smoothie (348 kcal, 40g protein)

Sunday

3000 kcal - 248g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (625 kcal, 45g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (770 kcal, 67g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (770 kcal, 83g protein)
  • Snack: Roasted Spiced Chickpeas (321 kcal, 16g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (257 kcal, 29g protein)
  • Snack: Almond Butter with Celery Sticks (257 kcal, 8g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Firm tofu 290g
  • Salmon fillet 290g
  • Lean beef jerky 65g
  • Turkey breast slices 130g
  • Tinned tuna in spring water 130g
  • Tinned chickpeas 300g
  • Tinned mackerel in brine 180g
  • Chicken breast 320g
  • Smoked mackerel fillet 115g
  • King prawns 210g
  • Smoked salmon 150g
  • Tinned tuna 220g
  • Egg 2
  • Pork tenderloin 290g

Carbs & Grains

  • Wholemeal flour 130g
  • Brown rice 130g dry
  • Soba noodles 145g dry
  • New potatoes 300g
  • White potatoes 380g
  • Rolled oats 60g
  • Oatcakes 4
  • Rice cakes 5
  • Wholemeal tortilla 2

Vegetables

  • Cucumber slices 6
  • Onion 2
  • Cucumber 3/4
  • Red onion 3/4
  • Carrot 215g
  • Broccoli 215g
  • Frozen edamame beans 215g
  • Cucumber 1
  • Red onion 1
  • Spring onion 4
  • Romaine lettuce leaves 7
  • Sweet potato 300g mashed
  • Avocado 3/4
  • Baby spinach 50g
  • Tinned tomatoes 330g
  • Pea protein powder 50g
  • Spinach 50g
  • Parsnip 160g
  • Sweet potato 160g
  • Celery sticks 6

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Low-fat yogurt 160g
  • Light cream cheese 50g
  • Skyr 145g
  • Cottage cheese 175g
  • Low-fat Greek yogurt 230g
  • Coconut milk light 330ml
  • Oat milk 410ml
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Blueberries 80g
  • Roasted mixed veg 240g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Pak choi 240g
  • Rye crackers 6
  • Green beans 150g
  • Lemon 2
  • Olive oil 1.5 tsp
  • Smoked haddock fillet 270g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Whey protein powder 45g
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Lemon dressing 20g
  • Garlic 4 cloves
  • Sea salt pinch
  • Banana 3/4
  • Frozen mixed veg 350g
  • Sesame oil 1.75 tsp
  • Light mayo 25g
  • Quinoa 120g dry
  • Dill 1.5 tsp
  • Mixed leaves 90g
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Wholemeal bagel 2
  • Mustard 1.75 tsp
  • Curry paste 50g
  • Mixed herbs 1.5 tsp
  • Tikka paste 50g
  • Cauliflower 480g
  • Mint 1.5 tsp

Your 7-Day Meal Plan

Monday

3000 kcal242g protein
Breakfast670 kcal · 32g protein · 15 min

Wholemeal Pancakes with Low-Fat Yogurt

Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 670 kcal, 32g protein.

Recipe
  1. Add the base ingredients to a bowl: Wholemeal flour 130g, Eggs 3, Semi-skimmed milk 240ml, Low-fat yogurt 160g, Blueberries 80g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch638 kcal · 38g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 638 kcal, 38g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 290g, Brown rice 130g dry, Roasted mixed veg 240g, Tahini 30g, Lemon juice, Sesame seeds 1.5 tsp.
  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.
Dinner878 kcal · 70g protein · 20 min

Miso Glazed Salmon with Soba Noodles

Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 878 kcal, 70g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 290g, Soba noodles 145g dry, Miso paste 1.5 tbsp, Soy sauce 1.5 tbsp, Pak choi 240g, Sesame seeds 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack208 kcal · 32g protein · 1 min

Lean Beef Jerky

Made with lean beef jerky. Ready in 1 min — 208 kcal, 32g protein.

Recipe
  1. Lay out the ingredients: Lean beef jerky 65g.
  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.
Snack303 kcal · 35g protein · 3 min

Turkey Breast and Cream Cheese Roll-Up

Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 303 kcal, 35g protein.

Recipe
  1. Lay out the ingredients: Turkey breast slices 130g, Light cream cheese 50g, Cucumber slices 6.
  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.
Snack303 kcal · 35g protein · 5 min

Tuna on Rye Crackers

Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 303 kcal, 35g protein.

Recipe
  1. Lay out the ingredients: Tinned tuna in spring water 130g, Rye crackers 6, Lemon juice 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
  • Firm tofu 290g
  • Salmon fillet 290g
  • Lean beef jerky 65g
  • Turkey breast slices 130g
  • Tinned tuna in spring water 130g
  • Tinned chickpeas 300g
  • Tinned mackerel in brine 180g
  • Chicken breast 320g
  • Smoked mackerel fillet 115g
  • King prawns 210g
  • Smoked salmon 150g
  • Tinned tuna 220g
  • Egg 2
  • Pork tenderloin 290g

Carbs & Grains

  • Wholemeal flour 130g
  • Brown rice 130g dry
  • Soba noodles 145g dry
  • New potatoes 300g
  • White potatoes 380g
  • Rolled oats 60g
  • Oatcakes 4
  • Rice cakes 5
  • Wholemeal tortilla 2

Vegetables

  • Cucumber slices 6
  • Onion 2
  • Cucumber 3/4
  • Red onion 3/4
  • Carrot 215g
  • Broccoli 215g
  • Frozen edamame beans 215g
  • Cucumber 1
  • Red onion 1
  • Spring onion 4
  • Romaine lettuce leaves 7
  • Sweet potato 300g mashed
  • Avocado 3/4
  • Baby spinach 50g
  • Tinned tomatoes 330g
  • Pea protein powder 50g
  • Spinach 50g
  • Parsnip 160g
  • Sweet potato 160g
  • Celery sticks 6

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Low-fat yogurt 160g
  • Light cream cheese 50g
  • Skyr 145g
  • Cottage cheese 175g
  • Low-fat Greek yogurt 230g
  • Coconut milk light 330ml
  • Oat milk 410ml
  • Almond butter 1.5 tbsp

Extras & Condiments

  • Blueberries 80g
  • Roasted mixed veg 240g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Pak choi 240g
  • Rye crackers 6
  • Green beans 150g
  • Lemon 2
  • Olive oil 1.5 tsp
  • Smoked haddock fillet 270g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Whey protein powder 45g
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Lemon dressing 20g
  • Garlic 4 cloves
  • Sea salt pinch
  • Banana 3/4
  • Frozen mixed veg 350g
  • Sesame oil 1.75 tsp
  • Light mayo 25g
  • Quinoa 120g dry
  • Dill 1.5 tsp
  • Mixed leaves 90g
  • Frozen berries 90g
  • Honey 1.5 tsp
  • Mixed nuts 45g
  • Raisins 30g
  • Wholemeal bagel 2
  • Mustard 1.75 tsp
  • Curry paste 50g
  • Mixed herbs 1.5 tsp
  • Tikka paste 50g
  • Cauliflower 480g
  • Mint 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?

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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