Asda Vegetarian Recovery Weekly Muscle Gain Plan — 3,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 179g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £65–105/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3500 kcal per person188g protein · 418g carbs per person
Breakfast477 kcal · 33g protein · 52g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana.
Recipe
Ingredients
250g skyr
30g walnuts
1 banana
1¼ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion banana as needed.
Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch939 kcal · 51g protein · 99g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg.
Recipe
Ingredients
225g firm tofu
100g brown rice (dry weight)
175g roasted mixed veg
1 tbsp plus 2 tsp tahini
lemon juice, to taste
1¼ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, until cooked through and it flakes or slices easily.
Arrange firm tofu, the cooked brown rice, roasted mixed veg and sesame seeds in a bowl and finish with tahini and lemon juice, to taste.
Dinner1040 kcal · 50g protein · 193g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion.
Recipe
Ingredients
150g red lentils
250g tomatoes
1¼ onions
4 garlic cloves
1¼ tsp ginger
2½ tsp garam masala
100g brown rice (dry weight)
Method
Cook the rice according to its packet instructions, then drain if needed.
Meanwhile, simmer red lentils, tomatoes, onions, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
Fold the cooked rice through the pan, season to taste and serve hot.
Snack193 kcal · 19g protein · 22g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey.
Recipe
Ingredients
175g low-fat Greek yogurt
70g frozen berries
1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Line a tray or shallow container with baking paper.
Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
Scatter frozen berries and honey over the top and press them in lightly.
Freeze flat for at least 3-4 hours, until solid.
Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Snack224 kcal · 20g protein · 16g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
175g frozen edamame beans
sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the frozen edamame beans in boiling water for 3-4 minutes, then drain.
Sprinkle with sea salt to taste and eat warm, or cool and chill for later.
Snack366 kcal · 8g protein · 14g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds.
Recipe
Ingredients
40g dark chocolate 70%
30g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine dark chocolate 70% and almonds in a bowl or lidded container.
Snack261 kcal · 7g protein · 22g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries.
Recipe
Ingredients
30g almonds
30g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine almonds and dried cranberries in a bowl or lidded container.
Estimated cost: £65–105/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
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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.
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
Switch to Asda's value range across the board rather than mid-tier lines
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this muscle gain plan cost per week?
This plan is designed for Asda and is estimated at £65–105 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 179g 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 both protein and carbs are set high together, rather than trading one off against the other.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.
