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A Asda muscle gain plan at 3,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegetarian Recovery 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.
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Current selection: Asda Vegetarian Recovery Weekly Muscle Gain Plan — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person201g protein · 442g carbs per person
Breakfast716 kcal · 66g protein · 64g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 716 kcal, 66g protein, 64g carbs.
Recipe
- Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 65g, Eggs 3, Oat milk 125ml, Low-fat Greek yogurt 125g, Frozen berries 75g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch745 kcal · 31g protein · 139g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 745 kcal, 31g protein, 139g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 250g, Brown rice 100g dry, Sweetcorn 75g, Salsa 65g, Coriander fresh, Lime juice.
- 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.
Dinner858 kcal · 38g protein · 146g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 858 kcal, 38g protein, 146g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 125g dry, Mushrooms 250g, Frozen peas 125g, Onion 1, Vegetable stock 775ml, Parmesan 25g, Garlic 3 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack479 kcal · 10g protein · 53g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 479 kcal, 10g protein, 53g carbs.
Recipe
- Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack137 kcal · 5g protein · 6g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 137 kcal, 5g protein, 6g carbs.
Recipe
- Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 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.
Snack200 kcal · 19g protein · 23g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 200 kcal, 19g protein, 23g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 190g, Frozen berries 75g, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Snack365 kcal · 32g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 365 kcal, 32g protein, 11g carbs.
Recipe
- Lay out the ingredients: Light mozzarella 125g, Beef tomato 1, Basil leaves, Balsamic glaze 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.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 22
- Black beans tinned 250g
- Beef tomato 2
- Tinned chickpeas 650g
- Green lentils 115g dry
- Firm tofu 500g
- Falafel 5 baked
- Red lentils 120g
- Green lentils tinned 270g
Carbs & Grains
- Wholemeal flour 330g
- Brown rice 320g dry
- Oat biscuits 5
- Low-sugar granola 45g
- Wholemeal pasta 105g dry
- Rice cakes 4
- Wholemeal pitta 2
- Rice noodles 110g dry
- Wholemeal roll 1
- Wholemeal bread 5 slices
- Soba noodles 110g dry
- Oatcakes 5
- Rolled oats 110g
Vegetables
- Sweetcorn 75g
- Mushrooms 775g
- Frozen peas 125g
- Onion 3 3/4
- Peanut butter 7.25 tbsp
- Celery sticks 11
- Basil leaves x2
- Courgette 2
- Red pepper 3
- Mixed leaves 205g
- Sweet potato 600g
- Tinned tomatoes 600g
- Spinach 220g
- Baby spinach 370g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 11
- Spring onion 4
- Peanuts 30g
- Frozen edamame beans 205g
- Tomato 1
- Cucumber 5 slices
- Butternut squash 480g
- Cucumber 1/4 grated
- Carrot 4
- Pea protein powder 70g
- Edamame beans 135g
- Cucumber 3/4
- Sweet potato mash 340g
- Mixed frozen veg 220g
- Peanut butter 35g
Dairy & Eggs
- Oat milk 1225ml
- Low-fat Greek yogurt 1175g
- Parmesan 40g
- Almond butter 1.25 tbsp
- Light mozzarella 240g
- Semi-skimmed milk 575ml
- Skyr 550g
- Ricotta 115g
- Cottage cheese 280g
- Halloumi 110g
- Tinned coconut milk light 220ml
Fruit
- Banana 4 3/4
- Raisins 55g
- Apple 2
Herbs & Spices
- Coriander fresh
- Garlic 7 cloves
- Cumin 3.25 tsp
- Paprika 1.5 tsp
- Smoked paprika 1.25 tsp
- Mixed herbs 1.5 tsp
- Garlic clove 1/2
- Dill 1.25 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Salsa 65g
- Vegetable stock 1900ml
- Honey 2.75 tsp
- Olive oil 5 tsp
- Tahini 25g
- Olive oil 2.25 tbsp
- Tamari 2.75 tbsp
- Hummus 50g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Curry paste 35g
- Honey 1 tbsp
Extras
- Whey protein powder 205g
- Frozen berries 470g
- Lime juice x2
- Balsamic glaze 3.5 tsp
- Almonds 90g
- Lemon juice
- Dark chocolate 70% 35g
- Beansprouts 140g
- Dried cranberries 30g
- Sea salt pinch
- Mixed nuts 80g
- Walnuts 55g
- Reduced-fat cheddar 55g
- Chia seeds 1 tsp
- Dried blueberries 20g
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~3500 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian
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 3,500 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Vegetarian Recovery 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 macros and the weekly shopping list.
7-day meal plan
Monday
3500 kcal - 201g protein, 442g carbs, 91g fat, 57g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (716 kcal, 66g protein, 64g carbs, 22g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (745 kcal, 31g protein, 139g carbs, 4g fat, 22g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (858 kcal, 38g protein, 146g carbs, 11g fat, 13g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (479 kcal, 10g protein, 53g carbs, 24g fat, 4g fibre per person)
- Snack: Almond Butter with Celery Sticks (137 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (200 kcal, 19g protein, 23g carbs, 4g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (365 kcal, 32g protein, 11g carbs, 15g fat, 1g fibre per person)
Tuesday
3500 kcal - 267g protein, 391g carbs, 105g fat, 70g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (833 kcal, 77g protein, 74g carbs, 25g fat, 12g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (591 kcal, 40g protein, 34g carbs, 33g fat, 10g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (849 kcal, 40g protein, 164g carbs, 12g fat, 36g fibre per person)
- Snack: Chocolate Protein Shake (378 kcal, 50g protein, 25g carbs, 10g fat, 1g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (381 kcal, 28g protein, 44g carbs, 10g fat, 4g fibre per person)
- Snack: Banana and Almonds (327 kcal, 7g protein, 41g carbs, 15g fat, 7g fibre per person)
- Snack: Skyr High-Protein Yogurt (141 kcal, 25g protein, 9g carbs, 0g fat, 0g fibre per person)
Wednesday
3500 kcal - 198g protein, 368g carbs, 133g fat, 70g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (642 kcal, 59g protein, 57g carbs, 19g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (762 kcal, 39g protein, 118g carbs, 16g fat, 22g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (788 kcal, 37g protein, 77g carbs, 37g fat, 13g fibre per person)
- Snack: Roasted Spiced Chickpeas (335 kcal, 18g protein, 42g carbs, 11g fat, 13g fibre per person)
- Snack: Light Mozzarella and Tomato (328 kcal, 29g protein, 10g carbs, 14g fat, 1g fibre per person)
- Snack: Dark Chocolate and Almonds (337 kcal, 8g protein, 13g carbs, 26g fat, 6g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (308 kcal, 8g protein, 51g carbs, 10g fat, 6g fibre per person)
Thursday
3500 kcal - 253g protein, 351g carbs, 131g fat, 55g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (777 kcal, 72g protein, 69g carbs, 24g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (667 kcal, 50g protein, 93g carbs, 15g fat, 14g fibre per person)
- Dinner: Tofu Pad Thai (1047 kcal, 66g protein, 112g carbs, 39g fat, 11g fibre per person)
- Snack: Almonds and Dried Cranberries (290 kcal, 7g protein, 25g carbs, 18g fat, 4g fibre per person)
- Snack: Skyr High-Protein Yogurt (131 kcal, 24g protein, 8g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (256 kcal, 24g protein, 18g carbs, 11g fat, 11g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (332 kcal, 10g protein, 26g carbs, 24g fat, 4g fibre per person)
Friday
3500 kcal - 197g protein, 464g carbs, 97g fat, 78g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (673 kcal, 62g protein, 60g carbs, 20g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (820 kcal, 31g protein, 103g carbs, 34g fat, 18g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (935 kcal, 46g protein, 162g carbs, 5g fat, 26g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (155 kcal, 14g protein, 19g carbs, 4g fat, 6g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (322 kcal, 8g protein, 54g carbs, 11g fat, 6g fibre per person)
- Snack: Apple with Walnuts (250 kcal, 4g protein, 26g carbs, 16g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (345 kcal, 32g protein, 40g carbs, 7g fat, 6g fibre per person)
Saturday
3500 kcal - 179g protein, 485g carbs, 109g fat, 92g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (572 kcal, 36g protein, 54g carbs, 24g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (673 kcal, 35g protein, 105g carbs, 16g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (822 kcal, 43g protein, 161g carbs, 4g fat, 41g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (454 kcal, 23g protein, 45g carbs, 24g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (324 kcal, 9g protein, 26g carbs, 23g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (423 kcal, 28g protein, 62g carbs, 7g fat, 8g fibre per person)
- Snack: Apple and Peanut Butter (232 kcal, 5g protein, 32g carbs, 11g fat, 7g fibre per person)
Sunday
3500 kcal - 177g protein, 307g carbs, 178g fat, 53g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (468 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (589 kcal, 29g protein, 21g carbs, 42g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1151 kcal, 58g protein, 116g carbs, 51g fat, 17g fibre per person)
- Snack: Peanut Butter with Celery Sticks (219 kcal, 9g protein, 9g carbs, 18g fat, 3g fibre per person)
- Snack: Pea Protein Green Smoothie (319 kcal, 30g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (500 kcal, 17g protein, 60g carbs, 22g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (254 kcal, 4g protein, 20g carbs, 18g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 22
- Black beans tinned 250g
- Beef tomato 2
- Tinned chickpeas 650g
- Green lentils 115g dry
- Firm tofu 500g
- Falafel 5 baked
- Red lentils 120g
- Green lentils tinned 270g
Carbs & Grains
- Wholemeal flour 330g
- Brown rice 320g dry
- Oat biscuits 5
- Low-sugar granola 45g
- Wholemeal pasta 105g dry
- Rice cakes 4
- Wholemeal pitta 2
- Rice noodles 110g dry
- Wholemeal roll 1
- Wholemeal bread 5 slices
- Soba noodles 110g dry
- Oatcakes 5
- Rolled oats 110g
Vegetables
- Sweetcorn 75g
- Mushrooms 775g
- Frozen peas 125g
- Onion 3 3/4
- Peanut butter 7.25 tbsp
- Celery sticks 11
- Basil leaves x2
- Courgette 2
- Red pepper 3
- Mixed leaves 205g
- Sweet potato 600g
- Tinned tomatoes 600g
- Spinach 220g
- Baby spinach 370g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 11
- Spring onion 4
- Peanuts 30g
- Frozen edamame beans 205g
- Tomato 1
- Cucumber 5 slices
- Butternut squash 480g
- Cucumber 1/4 grated
- Carrot 4
- Pea protein powder 70g
- Edamame beans 135g
- Cucumber 3/4
- Sweet potato mash 340g
- Mixed frozen veg 220g
- Peanut butter 35g
Dairy & Eggs
- Oat milk 1225ml
- Low-fat Greek yogurt 1175g
- Parmesan 40g
- Almond butter 1.25 tbsp
- Light mozzarella 240g
- Semi-skimmed milk 575ml
- Skyr 550g
- Ricotta 115g
- Cottage cheese 280g
- Halloumi 110g
- Tinned coconut milk light 220ml
Fruit
- Banana 4 3/4
- Raisins 55g
- Apple 2
Herbs & Spices
- Coriander fresh
- Garlic 7 cloves
- Cumin 3.25 tsp
- Paprika 1.5 tsp
- Smoked paprika 1.25 tsp
- Mixed herbs 1.5 tsp
- Garlic clove 1/2
- Dill 1.25 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Salsa 65g
- Vegetable stock 1900ml
- Honey 2.75 tsp
- Olive oil 5 tsp
- Tahini 25g
- Olive oil 2.25 tbsp
- Tamari 2.75 tbsp
- Hummus 50g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Curry paste 35g
- Honey 1 tbsp
Extras
- Whey protein powder 205g
- Frozen berries 470g
- Lime juice x2
- Balsamic glaze 3.5 tsp
- Almonds 90g
- Lemon juice
- Dark chocolate 70% 35g
- Beansprouts 140g
- Dried cranberries 30g
- Sea salt pinch
- Mixed nuts 80g
- Walnuts 55g
- Reduced-fat cheddar 55g
- Chia seeds 1 tsp
- Dried blueberries 20g
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?
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, 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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