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
Iceland Lean Bulk Budget Bodybuilding Plan — 3,000 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: IcelandCalories: ~3000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
3000 kcal - 171g protein
Breakfast: Porridge with Walnuts and Cinnamon (661 kcal, 24g protein)
Lunch: Tiger Prawn and Mango Salad (576 kcal, 47g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (882 kcal, 44g protein)
Breakfast: Porridge with Walnuts and Cinnamon (629 kcal, 23g protein)
Lunch: Edamame and Soba Noodle Salad (677 kcal, 35g protein)
Dinner: Red Lentil Dahl with Brown Rice (726 kcal, 32g protein)
Snack: Pea Protein Green Smoothie (339 kcal, 39g protein)
Snack: Smoked Mackerel Pâté on Oatcakes (339 kcal, 29g protein)
Snack: Low-Fat Greek Yogurt with Berries (290 kcal, 26g protein)
Saturday
3000 kcal - 218g protein
Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (581 kcal, 35g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (693 kcal, 39g protein)
Dinner: Chicken and Lentil One-Pot Stew (839 kcal, 81g protein)
Snack: Almond Butter with Celery Sticks (258 kcal, 8g protein)
Snack: Rice Cakes with Cottage Cheese (274 kcal, 23g protein)
Snack: Sardines on Rye Crackers (355 kcal, 32g protein)
Sunday
3000 kcal - 189g protein
Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (537 kcal, 33g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (612 kcal, 36g protein)
Dinner: Chicken Fajita Bowl with Brown Rice (791 kcal, 72g protein)
Snack: Oat Biscuits with Peanut Butter (358 kcal, 12g protein)
Snack: Mixed Nuts and Dried Fruit (418 kcal, 12g protein)
Snack: Light Mozzarella and Tomato (284 kcal, 24g protein)
Weekly shopping list
Protein
King prawns 250g
Tinned chickpeas 340g
Chicken breast 270g
Cod fillet 300g
Smoked mackerel fillet 120g
Lean beef strips 270g
Tuna steak 300g
Tinned tuna in spring water 120g
Smoked salmon 120g
Silken tofu 230g
Eggs 5
Red lentils 195g
Eggs 3 soft-boiled
Chicken thighs 350g
Green lentils 160g
Tinned sardines in spring water 145g
Firm tofu 270g
Beef tomato 1
Carbs & Grains
Rolled oats 135g
Wholemeal pasta 155g dry
Brown rice 120g dry
Oatcakes 4
Oat biscuits 6
Rice cakes 5
Wholemeal roll 2
Soba noodles 130g dry
Sourdough bread 3 slices
Wholewheat noodles 120g dry
Vegetables
Red onion half
Baby spinach 250g
Romaine lettuce leaves 7
Celery sticks 7
Mixed peppers 220g
Tinned tomatoes 600g
Onion 1
Asparagus 225g
Cucumber 2
Edamame beans 155g
Spinach 90g
Cherry tomatoes 12
Cucumber 3/4
Red pepper 2
Pea protein powder 50g
Mushrooms 240g
Avocado 3/4
Broccoli 150g
Dairy & Eggs
Oat milk 500ml
Ricotta 170g
Almond butter 1.75 tbsp
Light cream cheese 30g
Low-fat Greek yogurt 220g
Peanut butter 1.5 tbsp
Cottage cheese 150g
Light mozzarella 150g
Extras & Condiments
Walnuts 35g
Cinnamon 0.75 tsp
Maple syrup 1.75 tsp
Mango 3/4
Mixed leaves 135g
Lime juice
Chilli flakes pinch
Coriander fresh
Garlic 3 cloves
Parmesan 25g
Olive oil 1.75 tbsp
Smoked paprika 1.75 tsp
Cumin 0.75 tsp
Light mayo 25g
Lemon juice
Paprika 1.5 tsp
Parsley fresh
Frozen berries 90g
Honey 1.5 tsp
Frozen stir-fry veg 225g
Soy sauce 3 tbsp
Sesame oil 1.5 tsp
Rye crackers 6
Miso paste 1.5 tbsp
Sesame seeds 1.5 tsp
Reduced-fat feta 90g
Mixed herbs 1.5 tsp
Mixed nuts 45g
Raisins 30g
Chia seeds 1.5 tsp
Ginger 1.5 tsp
Garam masala 3.25 tsp
Banana 3/4
Frozen mixed berries 130g
Parsley pinch
Tahini dressing 30g
Garlic 1 clove
Fajita spice 3 tsp
Basil leaves
Balsamic glaze 1.5 tsp
Your 7-Day Meal Plan
Monday
3000 kcal171g protein
Breakfast661 kcal · 24g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 661 kcal, 24g protein.
Recipe
Lay out the ingredients: Rolled oats 135g, Oat milk 500ml, Walnuts 35g, Cinnamon 0.75 tsp, Maple syrup 1.75 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.
Lunch576 kcal · 47g protein · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 576 kcal, 47g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 250g, Mango 3/4, Mixed leaves 135g, Red onion half, Lime juice, Chilli flakes pinch, Coriander fresh.
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.
Dinner882 kcal · 44g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 882 kcal, 44g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
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 budget bodybuilding plan cost per week?
This plan is designed for Iceland and typically costs £30–40 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 budget bodybuilding 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.
