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 3,500 Calorie Muscle Gain Plan — 3,500 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: ~3500 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
3500 kcal - 222g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (673 kcal, 50g protein)
Lunch: Smoked Salmon and Quinoa Salad (752 kcal, 56g protein)
Breakfast: Chia Seed Pudding with Mango (496 kcal, 16g protein)
Lunch: Black Bean Burrito Bowl (780 kcal, 35g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (904 kcal, 64g protein)
Snack: Frozen Edamame Beans with Sea Salt (266 kcal, 21g protein)
Snack: Mini Protein Overnight Oats (407 kcal, 39g protein)
Snack: Smoked Mackerel Pâté on Oatcakes (372 kcal, 32g protein)
Snack: Hard-Boiled Eggs (275 kcal, 21g protein)
Weekly shopping list
Protein
Eggs 3
Smoked salmon 155g
Mackerel fillet 280g
Turkey breast slices 175g
Chicken breast 310g
Chicken stock 1225ml
Pork tenderloin 280g
Red lentils 155g
King prawns 185g
Cod fillet 330g
Lean beef jerky 70g
Tinned tuna in spring water 135g
Turkey sausages 8
Tinned chickpeas 380g
Black beans tinned 350g
Smoked mackerel fillet 140g
Carbs & Grains
Wholemeal flour 80g
New potatoes 390g
Oatcakes 6
Wholemeal tortilla 2
Wholemeal roll 2
Brown rice 130g dry
Rolled oats 65g
Wholemeal pasta 160g dry
Vegetables
Cucumber 3/4
Spring onion 5
Celery sticks 6
Avocado 3/4
Baby spinach 50g
Carrot 3
Celery 3 stalks
Onion 2
Cucumber slices 7
Frozen edamame beans 260g
Parsnip 155g
Sweet potato 155g
Tinned tomatoes 625g
Romaine lettuce leaves 6
Broccoli 340g
Avocado 1
Cherry tomatoes 15
Sweetcorn 105g
Dairy & Eggs
Oat milk 155ml
Low-fat Greek yogurt 155g
Peanut butter 3.25 tbsp
Light cream cheese 50g
Semi-skimmed milk 460ml
Skyr 165g
Butternut squash 675g
Coconut milk 380ml
Extras & Condiments
Whey protein powder 40g
Frozen berries 95g
Quinoa 125g dry
Dill 1.5 tsp
Lemon juice
Mixed leaves 95g
Mustard dressing 30g
Watercress 65g
Walnuts 40g
Dried blueberries 30g
Reduced-fat cheddar 65g
Mustard 1.75 tsp
Banana 2
Almonds 35g
Sea salt pinch
Olive oil 1.5 tbsp
Mixed herbs 1.5 tsp
Lean lamb shoulder 310g
Garlic 5 cloves
Cinnamon 1.5 tsp
Cumin 1.5 tsp
Light mayo 25g
Green beans 245g
Lemon 2
Parsley
Banana 3/4
Honey 1.75 tsp
Soy sauce 1.75 tbsp
Vegetable stock 1200ml
Rye crackers 7
Chia seeds 55g
Mango chunks 190g
Vanilla extract drop
Lemon dressing 30g
Paprika 2 tsp
Smoked paprika 2 tsp
Salsa 90g
Coriander fresh
Lime juice
Basil fresh
Chilli flakes pinch
Your 7-Day Meal Plan
Monday
3500 kcal222g protein
Breakfast673 kcal · 50g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 673 kcal, 50g protein.
Recipe
Add the base ingredients to a bowl: Whey protein powder 40g, Wholemeal flour 80g, Eggs 3, Oat milk 155ml, Low-fat Greek yogurt 155g, Frozen berries 95g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch752 kcal · 56g protein · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 752 kcal, 56g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Smoked salmon 155g, Quinoa 125g dry, Cucumber 3/4, Dill 1.5 tsp, Lemon juice, Mixed leaves 95g.
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.
Dinner814 kcal · 56g protein · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 814 kcal, 56g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Mackerel fillet 280g, New potatoes 390g, Spring onion 5, Lemon juice, Mustard dressing 30g, Watercress 65g.
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.
Snack282 kcal · 11g protein · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 282 kcal, 11g protein.
Recipe
Lay out the ingredients: Peanut butter 3.25 tbsp, Celery sticks 6.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack345 kcal · 8g protein · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 345 kcal, 8g protein.
Recipe
Lay out the ingredients: Walnuts 40g, Dried blueberries 30g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack243 kcal · 19g protein · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 243 kcal, 19g protein.
Recipe
Prepare the ingredients: Eggs 3.
Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
Serve with the listed bread, vegetables, or toppings.
Snack391 kcal · 22g protein · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 391 kcal, 22g protein.
Recipe
Lay out the ingredients: Reduced-fat cheddar 65g, Oatcakes 6.
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
Estimated cost: £40–55/week for one person from Asda.
Protein
Eggs 3
Smoked salmon 155g
Mackerel fillet 280g
Turkey breast slices 175g
Chicken breast 310g
Chicken stock 1225ml
Pork tenderloin 280g
Red lentils 155g
King prawns 185g
Cod fillet 330g
Lean beef jerky 70g
Tinned tuna in spring water 135g
Turkey sausages 8
Tinned chickpeas 380g
Black beans tinned 350g
Smoked mackerel fillet 140g
Carbs & Grains
Wholemeal flour 80g
New potatoes 390g
Oatcakes 6
Wholemeal tortilla 2
Wholemeal roll 2
Brown rice 130g dry
Rolled oats 65g
Wholemeal pasta 160g dry
Vegetables
Cucumber 3/4
Spring onion 5
Celery sticks 6
Avocado 3/4
Baby spinach 50g
Carrot 3
Celery 3 stalks
Onion 2
Cucumber slices 7
Frozen edamame beans 260g
Parsnip 155g
Sweet potato 155g
Tinned tomatoes 625g
Romaine lettuce leaves 6
Broccoli 340g
Avocado 1
Cherry tomatoes 15
Sweetcorn 105g
Dairy & Eggs
Oat milk 155ml
Low-fat Greek yogurt 155g
Peanut butter 3.25 tbsp
Light cream cheese 50g
Semi-skimmed milk 460ml
Skyr 165g
Butternut squash 675g
Coconut milk 380ml
Extras & Condiments
Whey protein powder 40g
Frozen berries 95g
Quinoa 125g dry
Dill 1.5 tsp
Lemon juice
Mixed leaves 95g
Mustard dressing 30g
Watercress 65g
Walnuts 40g
Dried blueberries 30g
Reduced-fat cheddar 65g
Mustard 1.75 tsp
Banana 2
Almonds 35g
Sea salt pinch
Olive oil 1.5 tbsp
Mixed herbs 1.5 tsp
Lean lamb shoulder 310g
Garlic 5 cloves
Cinnamon 1.5 tsp
Cumin 1.5 tsp
Light mayo 25g
Green beans 245g
Lemon 2
Parsley
Banana 3/4
Honey 1.75 tsp
Soy sauce 1.75 tbsp
Vegetable stock 1200ml
Rye crackers 7
Chia seeds 55g
Mango chunks 190g
Vanilla extract drop
Lemon dressing 30g
Paprika 2 tsp
Smoked paprika 2 tsp
Salsa 90g
Coriander fresh
Lime juice
Basil fresh
Chilli flakes pinch
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to own-brand products across the board
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 £40–55 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.
