Asda Vegetarian Higher-Protein Weekly Muscle Gain Plan — 3,500 kcal

Free printable vegetarian 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
DietVegetarian

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
DietVegetarian
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 Vegetarian Higher-Protein Weekly 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: Vegetarian

7-day meal plan

Monday

3500 kcal - 181g protein
  • Breakfast: Banana and Oat Smoothie (568 kcal, 18g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (660 kcal, 29g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (806 kcal, 40g protein)
  • Snack: Light Mozzarella and Tomato (348 kcal, 29g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (422 kcal, 15g protein)
  • Snack: Skyr High-Protein Yogurt (275 kcal, 37g protein)
  • Snack: Almonds and Dried Cranberries (421 kcal, 13g protein)

Tuesday

3500 kcal - 195g protein
  • Breakfast: Banana and Oat Smoothie (532 kcal, 17g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (686 kcal, 41g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (789 kcal, 48g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (309 kcal, 27g protein)
  • Snack: Oat Biscuits with Peanut Butter (412 kcal, 14g protein)
  • Snack: Mini Protein Overnight Oats (395 kcal, 38g protein)
  • Snack: Apple and Peanut Butter (377 kcal, 10g protein)

Wednesday

3500 kcal - 196g protein
  • Breakfast: Banana and Oat Smoothie (556 kcal, 18g protein)
  • Lunch: Miso Tofu and Edamame Bowl (754 kcal, 50g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (754 kcal, 65g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (269 kcal, 22g protein)
  • Snack: Almonds and Dried Cranberries (413 kcal, 13g protein)
  • Snack: Tzatziki with Vegetable Dippers (251 kcal, 14g protein)
  • Snack: Mixed Nuts and Dried Fruit (503 kcal, 14g protein)

Thursday

3500 kcal - 163g protein
  • Breakfast: Banana and Oat Smoothie (512 kcal, 17g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (793 kcal, 36g protein)
  • Dinner: Tofu Pad Thai (792 kcal, 43g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (396 kcal, 17g protein)
  • Snack: Apple and Peanut Butter (363 kcal, 10g protein)
  • Snack: Cottage Cheese with Cucumber (215 kcal, 30g protein)
  • Snack: Dark Chocolate and Almonds (429 kcal, 10g protein)

Friday

3500 kcal - 127g protein
  • Breakfast: Banana and Oat Smoothie (532 kcal, 17g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (703 kcal, 31g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (738 kcal, 31g protein)
  • Snack: Carrot Sticks with Hummus (309 kcal, 12g protein)
  • Snack: Mixed Nuts and Dried Fruit (480 kcal, 14g protein)
  • Snack: Peanut Butter with Celery Sticks (309 kcal, 12g protein)
  • Snack: Banana and Almonds (429 kcal, 10g protein)

Saturday

3500 kcal - 139g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (536 kcal, 12g protein)
  • Lunch: Black Bean Burrito Bowl (760 kcal, 35g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (778 kcal, 35g protein)
  • Snack: Roasted Spiced Chickpeas (346 kcal, 17g protein)
  • Snack: Dark Chocolate and Almonds (449 kcal, 10g protein)
  • Snack: Hard-Boiled Eggs (268 kcal, 21g protein)
  • Snack: Apple with Walnuts (363 kcal, 9g protein)

Sunday

3500 kcal - 175g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (529 kcal, 12g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (734 kcal, 41g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (734 kcal, 31g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (308 kcal, 24g protein)
  • Snack: Banana and Almonds (427 kcal, 10g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (495 kcal, 48g protein)
  • Snack: Almond Butter with Celery Sticks (273 kcal, 9g protein)

Weekly shopping list

Protein

  • Green lentils 185g
  • Beef tomato 2
  • Firm tofu 310g
  • Tinned chickpeas 170g
  • Silken tofu 270g
  • Eggs 5
  • Green lentils 170g dry
  • Black beans tinned 350g
  • Red lentils 205g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 145g dry
  • Oat biscuits 7
  • Wholemeal roll 2
  • Rice noodles 130g dry
  • Rye bread 3 slices
  • Low-sugar granola 50g

Vegetables

  • Courgette 2
  • Red pepper 2
  • Onion 2
  • Tinned tomatoes 725g
  • Edamame beans 180g
  • Spinach 110g
  • Cherry tomatoes 14
  • Frozen edamame beans 270g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Spring onion 5
  • Peanuts 35g
  • Cucumber 3/4
  • Sweet potato 340g
  • Baby spinach 105g
  • Avocado 3/4
  • Sweetcorn 105g

Dairy & Eggs

  • Oat milk 460ml
  • Peanut butter 1.75 tsp
  • Light mozzarella 185g
  • Skyr 270g
  • Tinned coconut milk light 340ml
  • Low-fat Greek yogurt 260g
  • Semi-skimmed milk 170ml
  • Halloumi 165g
  • Cottage cheese 250g
  • Coconut milk light 340ml
  • Almond butter 1.75 tbsp

Extras & Condiments

  • Banana 2
  • Vegetable stock 925ml
  • Cumin 1.75 tsp
  • Mixed beans tinned 725g
  • Chilli powder 1.75 tsp
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Pumpkin seeds 55g
  • Dark chocolate chips 25g
  • Almonds 45g
  • Dried cranberries 35g
  • Roasted mixed veg 260g
  • Tahini 35g
  • Lemon juice
  • Sesame seeds 1.75 tsp
  • Mixed frozen veg 340g
  • Curry paste 50g
  • Frozen mixed berries 135g
  • Banana 3/4
  • Apple 2
  • Miso paste 1.75 tbsp
  • Soy sauce 1.75 tbsp
  • Reduced-fat feta 110g
  • Olive oil 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Sea salt pinch
  • Garlic clove 1
  • Dill 1.75 tsp
  • Mixed nuts 55g
  • Raisins 35g
  • Mixed leaves 100g
  • Beansprouts 165g
  • Tamari 3.25 tbsp
  • Lime juice
  • Honey 1.75 tbsp
  • Chia seeds 1.75 tsp
  • Dark chocolate 70% 50g
  • Frozen mixed veg 340g
  • Sesame oil 1.75 tsp
  • Hummus 105g
  • Chilli flakes pinch
  • Salsa 85g
  • Coriander fresh
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.5 tsp
  • Smoked paprika 1.75 tsp
  • Walnuts 35g
  • Tahini dressing 35g
  • Frozen berries 100g

Your 7-Day Meal Plan

Monday

3500 kcal181g protein
Breakfast568 kcal · 18g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 568 kcal, 18g protein.

Recipe
  1. Add Banana 2, Rolled oats 90g, Oat milk 460ml, Peanut butter 1.75 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch660 kcal · 29g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 660 kcal, 29g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 185g, Courgette 2, Red pepper 2, Onion 2, Vegetable stock 925ml, Cumin 1.75 tsp.
  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.
Dinner806 kcal · 40g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 806 kcal, 40g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 725g, Tinned tomatoes 725g, Onion 2, Red pepper 2, Chilli powder 1.75 tsp, Cumin 1.75 tsp, Brown rice 145g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack348 kcal · 29g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 348 kcal, 29g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 185g, 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.
Snack422 kcal · 15g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 422 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 55g, Dark chocolate chips 25g.
  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.
Snack275 kcal · 37g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 275 kcal, 37g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 270g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack421 kcal · 13g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 421 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Almonds 45g, Dried cranberries 35g.
  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

  • Green lentils 185g
  • Beef tomato 2
  • Firm tofu 310g
  • Tinned chickpeas 170g
  • Silken tofu 270g
  • Eggs 5
  • Green lentils 170g dry
  • Black beans tinned 350g
  • Red lentils 205g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 90g
  • Brown rice 145g dry
  • Oat biscuits 7
  • Wholemeal roll 2
  • Rice noodles 130g dry
  • Rye bread 3 slices
  • Low-sugar granola 50g

Vegetables

  • Courgette 2
  • Red pepper 2
  • Onion 2
  • Tinned tomatoes 725g
  • Edamame beans 180g
  • Spinach 110g
  • Cherry tomatoes 14
  • Frozen edamame beans 270g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Spring onion 5
  • Peanuts 35g
  • Cucumber 3/4
  • Sweet potato 340g
  • Baby spinach 105g
  • Avocado 3/4
  • Sweetcorn 105g

Dairy & Eggs

  • Oat milk 460ml
  • Peanut butter 1.75 tsp
  • Light mozzarella 185g
  • Skyr 270g
  • Tinned coconut milk light 340ml
  • Low-fat Greek yogurt 260g
  • Semi-skimmed milk 170ml
  • Halloumi 165g
  • Cottage cheese 250g
  • Coconut milk light 340ml
  • Almond butter 1.75 tbsp

Extras & Condiments

  • Banana 2
  • Vegetable stock 925ml
  • Cumin 1.75 tsp
  • Mixed beans tinned 725g
  • Chilli powder 1.75 tsp
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Pumpkin seeds 55g
  • Dark chocolate chips 25g
  • Almonds 45g
  • Dried cranberries 35g
  • Roasted mixed veg 260g
  • Tahini 35g
  • Lemon juice
  • Sesame seeds 1.75 tsp
  • Mixed frozen veg 340g
  • Curry paste 50g
  • Frozen mixed berries 135g
  • Banana 3/4
  • Apple 2
  • Miso paste 1.75 tbsp
  • Soy sauce 1.75 tbsp
  • Reduced-fat feta 110g
  • Olive oil 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Sea salt pinch
  • Garlic clove 1
  • Dill 1.75 tsp
  • Mixed nuts 55g
  • Raisins 35g
  • Mixed leaves 100g
  • Beansprouts 165g
  • Tamari 3.25 tbsp
  • Lime juice
  • Honey 1.75 tbsp
  • Chia seeds 1.75 tsp
  • Dark chocolate 70% 50g
  • Frozen mixed veg 340g
  • Sesame oil 1.75 tsp
  • Hummus 105g
  • Chilli flakes pinch
  • Salsa 85g
  • Coriander fresh
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.5 tsp
  • Smoked paprika 1.75 tsp
  • Walnuts 35g
  • Tahini dressing 35g
  • Frozen berries 100g

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)

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.

Related Meal Plans

Aldi Muscle Gain Meal Plan — 2,000 kcalAldi Muscle Gain Meal Plan — 2,500 kcalAsda Weight Loss Meal Plan — 1,500 kcalAsda Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.