Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 245g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £105–165/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3488 kcal per person212g protein · 331g carbs per person
Breakfast324 kcal · 32g protein · 37g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey.
Recipe
Ingredients
300g low-fat Greek yogurt
150g frozen mixed berries
1½ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt in a bowl.
Top with frozen mixed berries and honey.
Eat straight away, or cover and chill for later the same day.
Lunch600 kcal · 41g protein · 35g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper.
Recipe
Ingredients
5 eggs
2 courgettes
2 red peppers
¾ onion
1½ tsp olive oil
3 generous handfuls mixed leaves (about 90g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop courgettes, red peppers and onion, then cook them in olive oil in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl and season lightly, then pour into the pan and cook over medium heat until just set, finishing under a hot grill until the top is firm.
Season to taste and serve with mixed leaves.
Dinner1063 kcal · 49g protein · 104g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach.
Recipe
Ingredients
150g ricotta
150g wholemeal pasta (dry weight)
225g baby spinach
3 garlic cloves
25g parmesan
1½ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, keeping a mug of the cooking water before you drain it.
Meanwhile, gently cook the crushed garlic in the olive oil in a large pan for 1 minute, then add the baby spinach and stir until wilted.
Stir in the ricotta with a splash of the pasta water to make a sauce, then toss through the drained pasta.
Serve with the parmesan grated over.
Snack340 kcal · 33g protein · 47g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
1¼ standard tins of tuna, drained
6 rye crackers
1½ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Snack456 kcal · 34g protein · 46g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers.
Recipe
Ingredients
1 standard tin of sardines, drained
6 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain sardines.
Top rye crackers with sardines and serve.
Snack368 kcal · 15g protein · 20g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips.
Recipe
Ingredients
50g pumpkin seeds
25g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Snack337 kcal · 8g protein · 42g carbs · 1 min
Banana and Almonds
Made with banana, almonds.
Recipe
Ingredients
2 bananas
30g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion bananas as needed.
Combine bananas and almonds in a bowl or lidded container.
Estimated cost: £105–165/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
Large multipack meat and frozen ranges that suit bulk batch cooking.
Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
Just Essentials lines sell out quickly and availability is inconsistent.
Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to Asda's value range across the board rather than mid-tier lines
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)
💪 Increase protein
Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 is estimated at £105–165 per week for one person at typical UK prices, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 245g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain plans share the same 3,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 3,500 kcal/day, the Asda shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
