Asda Clean Bulk Muscle Gain Plan — 3,500 kcal

Free printable UK muscle gain meal plan for Asda: 7 days at ~3,500 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~3500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
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~3500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
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 Clean Bulk 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 - 284g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (745 kcal, 55g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (693 kcal, 31g protein)
  • Dinner: Baked Cod and Chickpea Stew (849 kcal, 80g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (347 kcal, 31g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (312 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (225 kcal, 31g protein)
  • Snack: Light Mozzarella and Tomato (329 kcal, 28g protein)

Tuesday

3500 kcal - 256g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (707 kcal, 53g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (789 kcal, 69g protein)
  • Dinner: Chickpea and Sweet Potato Stew (690 kcal, 26g protein)
  • Snack: Skyr High-Protein Yogurt (246 kcal, 33g protein)
  • Snack: Sardines on Rye Crackers (361 kcal, 33g protein)
  • Snack: Almonds and Dried Cranberries (378 kcal, 12g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (329 kcal, 30g protein)

Wednesday

3500 kcal - 243g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (700 kcal, 52g protein)
  • Lunch: Cannellini Bean and Tomato Soup (521 kcal, 26g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (1009 kcal, 85g protein)
  • Snack: Apple with Walnuts (342 kcal, 8g protein)
  • Snack: Light Mozzarella and Tomato (309 kcal, 26g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (375 kcal, 13g protein)
  • Snack: Skyr High-Protein Yogurt (244 kcal, 33g protein)

Thursday

3500 kcal - 218g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (724 kcal, 54g protein)
  • Lunch: Tiger Prawn and Mango Salad (572 kcal, 47g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (774 kcal, 57g protein)
  • Snack: Dark Chocolate and Almonds (437 kcal, 10g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (337 kcal, 30g protein)
  • Snack: Carrot Sticks with Hummus (303 kcal, 12g protein)
  • Snack: Apple with Walnuts (353 kcal, 8g protein)

Friday

3500 kcal - 236g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (649 kcal, 48g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (784 kcal, 68g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (679 kcal, 30g protein)
  • Snack: Apple and Peanut Butter (332 kcal, 9g protein)
  • Snack: Skyr High-Protein Yogurt (226 kcal, 30g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (438 kcal, 42g protein)
  • Snack: Dark Chocolate and Almonds (392 kcal, 9g protein)

Saturday

3500 kcal - 226g protein
  • Breakfast: Chia Seed Pudding with Mango (488 kcal, 16g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (958 kcal, 77g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (818 kcal, 31g protein)
  • Snack: Cottage Cheese with Cucumber (226 kcal, 31g protein)
  • Snack: Apple with Walnuts (366 kcal, 9g protein)
  • Snack: Sliced Cooked Chicken Breast (261 kcal, 52g protein)
  • Snack: Apple and Peanut Butter (383 kcal, 10g protein)

Sunday

3500 kcal - 190g protein
  • Breakfast: Chia Seed Pudding with Mango (510 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (766 kcal, 51g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (839 kcal, 51g protein)
  • Snack: Almonds and Dried Cranberries (419 kcal, 13g protein)
  • Snack: Dark Chocolate and Almonds (474 kcal, 11g protein)
  • Snack: Tzatziki with Vegetable Dippers (255 kcal, 15g protein)
  • Snack: Cottage Cheese with Cucumber (237 kcal, 33g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Red lentils 175g
  • Cod fillet 350g
  • Tinned chickpeas 350g
  • Smoked salmon 105g
  • Beef tomato 2
  • Tinned sardines in spring water 150g
  • King prawns 250g
  • Quorn mince 340g
  • Chicken breast 270g
  • Lean beef strips 310g
  • Chicken breast 210g cooked
  • Silken tofu 270g
  • Firm tofu 360g

Carbs & Grains

  • Wholemeal flour 85g
  • Wholemeal roll 2
  • Brown rice 145g dry
  • Wholemeal pasta 150g dry
  • Low-sugar granola 45g

Vegetables

  • Carrot 2
  • Onion 2
  • Celery 3 stalks
  • Tinned tomatoes 700g
  • Cucumber 3/4
  • Sweet potato 330g
  • Spinach 165g
  • Courgette 2
  • Red pepper 2
  • Red onion half
  • Mixed peppers 225g
  • Mushrooms 350g
  • Frozen peas 175g
  • Edamame beans 180g
  • Cucumber half grated
  • Celery sticks 4
  • Cucumber 1

Dairy & Eggs

  • Oat milk 175ml
  • Low-fat Greek yogurt 175g
  • Light cream cheese 50g
  • Cottage cheese 260g
  • Light mozzarella 175g
  • Skyr 245g
  • Peanut butter 1.5 tbsp
  • Coconut milk 350ml
  • Tinned coconut milk light 360ml

Extras & Condiments

  • Whey protein powder 45g
  • Frozen berries 105g
  • Vegetable stock 875ml
  • Garlic 5 cloves
  • Paprika 1.75 tsp
  • Parsley fresh
  • Rye crackers 5
  • Frozen mixed berries 140g
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Olive oil 1.75 tsp
  • Lemon 2
  • Cumin 1.75 tsp
  • Almonds 40g
  • Dried cranberries 35g
  • Cannellini beans tinned 330g
  • Basil
  • Lean sirloin steak 360g
  • Apple 2
  • Walnuts 35g
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Mango 3/4
  • Mixed leaves 135g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed herbs 1.75 tsp
  • Dark chocolate 70% 50g
  • Hummus 100g
  • Ginger 1.5 tsp
  • Garam masala 3 tsp
  • Honey 1.5 tsp
  • Chia seeds 50g
  • Mango chunks 175g
  • Vanilla extract drop
  • Frozen stir-fry veg 260g
  • Soy sauce 3.5 tbsp
  • Sesame oil 1.75 tsp
  • Parmesan 35g
  • Miso paste 1.75 tbsp
  • Sesame seeds 1.75 tsp
  • Mixed frozen veg 360g
  • Curry paste 55g
  • Garlic clove 1
  • Dill 1.75 tsp

Your 7-Day Meal Plan

Monday

3500 kcal284g protein
Breakfast745 kcal · 55g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 745 kcal, 55g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 45g, Wholemeal flour 85g, Eggs 3, Oat milk 175ml, Low-fat Greek yogurt 175g, Frozen berries 105g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch693 kcal · 31g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 693 kcal, 31g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 175g, Carrot 2, Onion 2, Celery 3 stalks, Wholemeal roll 2, Vegetable stock 875ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner849 kcal · 80g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 849 kcal, 80g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 350g, Tinned chickpeas 350g, Tinned tomatoes 700g, Onion 2, Garlic 5 cloves, Paprika 1.75 tsp, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack347 kcal · 31g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 347 kcal, 31g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 105g, Light cream cheese 50g, Rye crackers 5.
  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.
Snack312 kcal · 28g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 312 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.
Snack225 kcal · 31g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 225 kcal, 31g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 260g, Cucumber 3/4.
  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.
Snack329 kcal · 28g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 329 kcal, 28g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 175g, Beef tomato 2, Basil leaves, Balsamic glaze 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: £40–55/week for one person from Asda.

Protein

  • Eggs 3
  • Red lentils 175g
  • Cod fillet 350g
  • Tinned chickpeas 350g
  • Smoked salmon 105g
  • Beef tomato 2
  • Tinned sardines in spring water 150g
  • King prawns 250g
  • Quorn mince 340g
  • Chicken breast 270g
  • Lean beef strips 310g
  • Chicken breast 210g cooked
  • Silken tofu 270g
  • Firm tofu 360g

Carbs & Grains

  • Wholemeal flour 85g
  • Wholemeal roll 2
  • Brown rice 145g dry
  • Wholemeal pasta 150g dry
  • Low-sugar granola 45g

Vegetables

  • Carrot 2
  • Onion 2
  • Celery 3 stalks
  • Tinned tomatoes 700g
  • Cucumber 3/4
  • Sweet potato 330g
  • Spinach 165g
  • Courgette 2
  • Red pepper 2
  • Red onion half
  • Mixed peppers 225g
  • Mushrooms 350g
  • Frozen peas 175g
  • Edamame beans 180g
  • Cucumber half grated
  • Celery sticks 4
  • Cucumber 1

Dairy & Eggs

  • Oat milk 175ml
  • Low-fat Greek yogurt 175g
  • Light cream cheese 50g
  • Cottage cheese 260g
  • Light mozzarella 175g
  • Skyr 245g
  • Peanut butter 1.5 tbsp
  • Coconut milk 350ml
  • Tinned coconut milk light 360ml

Extras & Condiments

  • Whey protein powder 45g
  • Frozen berries 105g
  • Vegetable stock 875ml
  • Garlic 5 cloves
  • Paprika 1.75 tsp
  • Parsley fresh
  • Rye crackers 5
  • Frozen mixed berries 140g
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Olive oil 1.75 tsp
  • Lemon 2
  • Cumin 1.75 tsp
  • Almonds 40g
  • Dried cranberries 35g
  • Cannellini beans tinned 330g
  • Basil
  • Lean sirloin steak 360g
  • Apple 2
  • Walnuts 35g
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Mango 3/4
  • Mixed leaves 135g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Mixed herbs 1.75 tsp
  • Dark chocolate 70% 50g
  • Hummus 100g
  • Ginger 1.5 tsp
  • Garam masala 3 tsp
  • Honey 1.5 tsp
  • Chia seeds 50g
  • Mango chunks 175g
  • Vanilla extract drop
  • Frozen stir-fry veg 260g
  • Soy sauce 3.5 tbsp
  • Sesame oil 1.75 tsp
  • Parmesan 35g
  • Miso paste 1.75 tbsp
  • Sesame seeds 1.75 tsp
  • Mixed frozen veg 360g
  • Curry paste 55g
  • Garlic clove 1
  • Dill 1.75 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • 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?

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 beginners?

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

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