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A Asda muscle gain plan at 3,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Pescatarian Recovery 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.
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Current selection: Asda Pescatarian Recovery Weekly Muscle Gain Plan — 3,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3000 kcal per person229g protein · 296g carbs per person
Breakfast636 kcal · 54g protein · 42g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 636 kcal, 54g protein, 42g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Smoked salmon 120g, Wholemeal bread 2 slices, Lemon juice 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch573 kcal · 43g protein · 80g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 573 kcal, 43g protein, 80g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 240g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 10, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner881 kcal · 65g protein · 87g carbs · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 881 kcal, 65g protein, 87g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Salmon fillet 215g, Soba noodles 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Pak choi 180g, Sesame seeds 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack286 kcal · 12g protein · 15g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 286 kcal, 12g protein, 15g carbs.
Recipe
- Lay out the ingredients: Pumpkin seeds 35g, Dark chocolate chips 20g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack274 kcal · 29g protein · 36g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 274 kcal, 29g protein, 36g carbs.
Recipe
- Lay out the ingredients: Tinned tuna in spring water 95g, Rye crackers 5, Lemon juice 1.25 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack350 kcal · 26g protein · 36g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 350 kcal, 26g protein, 36g carbs.
Recipe
- Lay out the ingredients: Tinned sardines in spring water 105g, Rye crackers 5.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 20
- Smoked salmon 650g
- Salmon fillet 420g
- Tinned tuna in spring water 460g
- Tinned sardines in spring water 105g
- Silken tofu 210g
- King prawns 675g
- Beef tomato 1
- Tinned tuna 225g
- Egg 2
- Firm tofu 280g
- Tinned chickpeas 280g
- Black beans tinned 270g
- Smoked mackerel fillet 110g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal pitta 1
- Soba noodles 105g dry
- Brown rice 550g dry
- Wholewheat noodles 125g dry
- Low-sugar granola 35g
- Rolled oats 60g
- Rice cakes 5
- Baking potato 280g
- Oatcakes 10
- Wholemeal roll 1
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 33
- Pak choi 390g
- Edamame beans 230g
- Cucumber 1/4 grated
- Carrot 3
- Celery sticks 14
- Cucumber 3/4
- Courgette 1
- Red pepper 2
- Onion 1 1/2
- Mixed leaves 300g
- Tinned tomatoes 490g
- Basil leaves
- Peanut butter 4 tbsp
- Spring onion 8
- Sweet potato 225g
- Broccoli 500g
- Avocado 3/4
- Sweet potato 310g mashed
- Sweetcorn 165g
- Spinach 80g
- Romaine lettuce leaves 5
Dairy & Eggs
- Cottage cheese 600g
- Low-fat Greek yogurt 900g
- Light mozzarella 120g
- Skyr 155g
- Semi-skimmed milk 155ml
- Almond butter 1.5 tbsp
- Reduced-fat feta 80g
- Light cream cheese 25g
Fruit
- Banana 1 3/4
- Raisins 20g
- Apple 2
Herbs & Spices
- Mixed herbs 2.5 tsp
- Sweet chilli sauce 30g
- Garlic clove 3/4
- Dill 2.5 tsp
- Chilli powder 1.25 tsp
- Cumin 2 tsp
- Smoked paprika 1.5 tsp
- Coriander fresh
Condiments & Oils
- Miso paste 2.75 tbsp
- Soy sauce 5.25 tbsp
- Olive oil 4 tsp
- Hummus 75g
- Sesame oil 1 tsp
- Olive oil 1 tbsp
- Honey 3.75 tsp
- Lemon dressing 50g
- Teriyaki sauce 55g
- Salsa 70g
- Light mayo 20g
Tins & Jars
- Mixed beans tinned 490g
Extras
- Lemon juice 9 tsp
- Sesame seeds 4.25 tsp
- Pumpkin seeds 35g
- Dark chocolate chips 20g
- Rye crackers 10
- Lime juice x2
- Almonds 50g
- Balsamic glaze 1.25 tsp
- Lemon 1
- Mixed nuts 35g
- Dark chocolate 70% 35g
- Frozen mixed berries 280g
- Reduced-fat cheddar 55g
- Walnuts 35g
- Dried blueberries 25g
- Lemon juice
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~3000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietPescatarian
Estimated Daily Macros Per Person
Plan Details And Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 3,000 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Pescatarian Recovery 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 macros and the weekly shopping list.
7-day meal plan
Monday
3000 kcal - 229g protein, 296g carbs, 108g fat, 44g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (636 kcal, 54g protein, 42g carbs, 26g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (573 kcal, 43g protein, 80g carbs, 13g fat, 12g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (881 kcal, 65g protein, 87g carbs, 36g fat, 8g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (286 kcal, 12g protein, 15g carbs, 21g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 1g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (350 kcal, 26g protein, 36g carbs, 11g fat, 7g fibre per person)
Tuesday
3000 kcal - 225g protein, 343g carbs, 85g fat, 42g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (753 kcal, 63g protein, 49g carbs, 31g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (790 kcal, 41g protein, 110g carbs, 20g fat, 13g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (732 kcal, 70g protein, 111g carbs, 6g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (182 kcal, 17g protein, 23g carbs, 4g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (232 kcal, 27g protein, 11g carbs, 10g fat, 1g fibre per person)
- Snack: Banana and Almonds (311 kcal, 7g protein, 39g carbs, 14g fat, 7g fibre per person)
Wednesday
3000 kcal - 186g protein, 317g carbs, 105g fat, 75g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (652 kcal, 55g protein, 43g carbs, 27g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (486 kcal, 33g protein, 28g carbs, 27g fat, 9g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1089 kcal, 51g protein, 199g carbs, 9g fat, 46g fibre per person)
- Snack: Carrot Sticks with Hummus (182 kcal, 7g protein, 26g carbs, 7g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (350 kcal, 30g protein, 11g carbs, 15g fat, 1g fibre per person)
- Snack: Peanut Butter with Celery Sticks (241 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
Thursday
3000 kcal - 198g protein, 259g carbs, 134g fat, 42g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (598 kcal, 50g protein, 39g carbs, 25g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (686 kcal, 60g protein, 81g carbs, 12g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (831 kcal, 51g protein, 72g carbs, 44g fat, 16g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (268 kcal, 8g protein, 21g carbs, 19g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (330 kcal, 8g protein, 12g carbs, 26g fat, 6g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (287 kcal, 21g protein, 34g carbs, 8g fat, 3g fibre per person)
Friday
3000 kcal - 257g protein, 291g carbs, 95g fat, 47g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (832 kcal, 70g protein, 54g carbs, 34g fat, 8g fibre per person)
- Lunch: King Prawn and Avocado Salad (392 kcal, 48g protein, 14g carbs, 19g fat, 11g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (708 kcal, 78g protein, 75g carbs, 14g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (487 kcal, 33g protein, 72g carbs, 8g fat, 9g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (314 kcal, 22g protein, 39g carbs, 8g fat, 2g fibre per person)
- Snack: Apple and Peanut Butter (267 kcal, 6g protein, 37g carbs, 12g fat, 8g fibre per person)
Saturday
3000 kcal - 213g protein, 350g carbs, 93g fat, 52g fibre- Breakfast: Greek Yogurt with Mixed Berries (297 kcal, 30g protein, 34g carbs, 6g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (588 kcal, 65g protein, 74g carbs, 4g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (1072 kcal, 65g protein, 136g carbs, 31g fat, 14g fibre per person)
- Snack: Roasted Spiced Chickpeas (415 kcal, 23g protein, 52g carbs, 14g fat, 16g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (475 kcal, 24g protein, 47g carbs, 25g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (153 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
Sunday
3000 kcal - 178g protein, 297g carbs, 120g fat, 45g fibre- Breakfast: Greek Yogurt with Mixed Berries (285 kcal, 28g protein, 33g carbs, 5g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (794 kcal, 33g protein, 148g carbs, 4g fat, 23g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (830 kcal, 54g protein, 54g carbs, 43g fat, 9g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (598 kcal, 28g protein, 35g carbs, 39g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (311 kcal, 5g protein, 24g carbs, 22g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (182 kcal, 30g protein, 3g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 20
- Smoked salmon 650g
- Salmon fillet 420g
- Tinned tuna in spring water 460g
- Tinned sardines in spring water 105g
- Silken tofu 210g
- King prawns 675g
- Beef tomato 1
- Tinned tuna 225g
- Egg 2
- Firm tofu 280g
- Tinned chickpeas 280g
- Black beans tinned 270g
- Smoked mackerel fillet 110g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal pitta 1
- Soba noodles 105g dry
- Brown rice 550g dry
- Wholewheat noodles 125g dry
- Low-sugar granola 35g
- Rolled oats 60g
- Rice cakes 5
- Baking potato 280g
- Oatcakes 10
- Wholemeal roll 1
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 33
- Pak choi 390g
- Edamame beans 230g
- Cucumber 1/4 grated
- Carrot 3
- Celery sticks 14
- Cucumber 3/4
- Courgette 1
- Red pepper 2
- Onion 1 1/2
- Mixed leaves 300g
- Tinned tomatoes 490g
- Basil leaves
- Peanut butter 4 tbsp
- Spring onion 8
- Sweet potato 225g
- Broccoli 500g
- Avocado 3/4
- Sweet potato 310g mashed
- Sweetcorn 165g
- Spinach 80g
- Romaine lettuce leaves 5
Dairy & Eggs
- Cottage cheese 600g
- Low-fat Greek yogurt 900g
- Light mozzarella 120g
- Skyr 155g
- Semi-skimmed milk 155ml
- Almond butter 1.5 tbsp
- Reduced-fat feta 80g
- Light cream cheese 25g
Fruit
- Banana 1 3/4
- Raisins 20g
- Apple 2
Herbs & Spices
- Mixed herbs 2.5 tsp
- Sweet chilli sauce 30g
- Garlic clove 3/4
- Dill 2.5 tsp
- Chilli powder 1.25 tsp
- Cumin 2 tsp
- Smoked paprika 1.5 tsp
- Coriander fresh
Condiments & Oils
- Miso paste 2.75 tbsp
- Soy sauce 5.25 tbsp
- Olive oil 4 tsp
- Hummus 75g
- Sesame oil 1 tsp
- Olive oil 1 tbsp
- Honey 3.75 tsp
- Lemon dressing 50g
- Teriyaki sauce 55g
- Salsa 70g
- Light mayo 20g
Tins & Jars
- Mixed beans tinned 490g
Extras
- Lemon juice 9 tsp
- Sesame seeds 4.25 tsp
- Pumpkin seeds 35g
- Dark chocolate chips 20g
- Rye crackers 10
- Lime juice x2
- Almonds 50g
- Balsamic glaze 1.25 tsp
- Lemon 1
- Mixed nuts 35g
- Dark chocolate 70% 35g
- Frozen mixed berries 280g
- Reduced-fat cheddar 55g
- Walnuts 35g
- Dried blueberries 25g
- Lemon juice
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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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