Iceland Vegetarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 kcal

Free printable vegetarian UK muscle gain meal plan for Iceland: 7 days at ~2,000 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~2000 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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

Iceland Vegetarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 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: ~2000 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 91g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (491 kcal, 18g protein)
  • Lunch: Edamame and Soba Noodle Salad (528 kcal, 28g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 30g protein)
  • Snack: Apple with Walnuts (264 kcal, 6g protein)
  • Snack: Peanut Butter with Celery Sticks (226 kcal, 9g protein)

Tuesday

2000 kcal - 92g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (518 kcal, 19g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (478 kcal, 21g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (585 kcal, 29g protein)
  • Snack: Almond Butter with Celery Sticks (213 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (206 kcal, 16g protein)

Wednesday

2000 kcal - 136g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (446 kcal, 16g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (457 kcal, 27g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (537 kcal, 21g protein)
  • Snack: Chocolate Protein Shake (229 kcal, 40g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (331 kcal, 32g protein)

Thursday

2000 kcal - 105g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (446 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (480 kcal, 32g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (594 kcal, 30g protein)
  • Snack: Light Mozzarella and Tomato (217 kcal, 18g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (263 kcal, 9g protein)

Friday

2000 kcal - 93g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (451 kcal, 16g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (555 kcal, 25g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (509 kcal, 25g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (208 kcal, 18g protein)
  • Snack: Oat Biscuits with Peanut Butter (277 kcal, 9g protein)

Saturday

2000 kcal - 114g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (512 kcal, 38g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (488 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (548 kcal, 33g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (178 kcal, 14g protein)
  • Snack: Almonds and Dried Cranberries (274 kcal, 8g protein)

Sunday

2000 kcal - 119g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (491 kcal, 37g protein)
  • Lunch: Black Bean Burrito Bowl (503 kcal, 23g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (480 kcal, 41g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (274 kcal, 11g protein)
  • Snack: Apple and Peanut Butter (252 kcal, 7g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Green lentils 135g
  • Green lentils tinned 270g
  • Firm tofu 205g
  • Silken tofu 170g
  • Beef tomato 1
  • Green lentils 120g dry
  • Tinned chickpeas 120g
  • Black beans tinned 230g

Carbs & Grains

  • Rolled oats 100g
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Brown rice 90g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Oat biscuits 5
  • Wholemeal flour 60g
  • Wholemeal roll 1

Vegetables

  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Celery sticks 5
  • Courgette 1
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Frozen peas 115g
  • Baby spinach 170g
  • Tinned tomatoes 460g
  • Sweet potato 240g
  • Frozen edamame beans 180g
  • Sweetcorn 70g
  • Spinach 70g
  • Cherry tomatoes 9

Dairy & Eggs

  • Oat milk 380ml
  • Peanut butter 2.5 tbsp
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 340ml
  • Low-fat Greek yogurt 170g
  • Ricotta 115g
  • Light mozzarella 115g
  • Halloumi 115g
  • Tinned coconut milk light 240ml

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Apple 1
  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 170g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Mixed leaves 70g
  • Mixed beans tinned 460g
  • Chilli powder 1.25 tsp
  • Frozen mixed berries 90g
  • Frozen berries 70g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Sea salt pinch
  • Almonds 30g
  • Dried cranberries 25g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Chia seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal91g protein
Breakfast491 kcal · 18g protein · 7 min

Porridge with Walnuts and Cinnamon

Made with rolled oats, oat milk, walnuts. Ready in 7 min — 491 kcal, 18g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 100g, Oat milk 380ml, Walnuts 25g, Cinnamon 0.75 tsp, Maple syrup 1.25 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.
Lunch528 kcal · 28g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 528 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 100g dry, Edamame beans 125g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner491 kcal · 30g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 491 kcal, 30g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 250g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack264 kcal · 6g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 264 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Walnuts 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.
Snack226 kcal · 9g protein · 3 min

Peanut Butter with Celery Sticks

Made with peanut butter, celery sticks. Ready in 3 min — 226 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Peanut butter 2.5 tbsp, Celery sticks 5.
  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: £20–30/week for one person from Iceland.

Protein

  • Eggs 3
  • Green lentils 135g
  • Green lentils tinned 270g
  • Firm tofu 205g
  • Silken tofu 170g
  • Beef tomato 1
  • Green lentils 120g dry
  • Tinned chickpeas 120g
  • Black beans tinned 230g

Carbs & Grains

  • Rolled oats 100g
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Brown rice 90g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Oat biscuits 5
  • Wholemeal flour 60g
  • Wholemeal roll 1

Vegetables

  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Celery sticks 5
  • Courgette 1
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Frozen peas 115g
  • Baby spinach 170g
  • Tinned tomatoes 460g
  • Sweet potato 240g
  • Frozen edamame beans 180g
  • Sweetcorn 70g
  • Spinach 70g
  • Cherry tomatoes 9

Dairy & Eggs

  • Oat milk 380ml
  • Peanut butter 2.5 tbsp
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 340ml
  • Low-fat Greek yogurt 170g
  • Ricotta 115g
  • Light mozzarella 115g
  • Halloumi 115g
  • Tinned coconut milk light 240ml

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Apple 1
  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 170g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Mixed leaves 70g
  • Mixed beans tinned 460g
  • Chilli powder 1.25 tsp
  • Frozen mixed berries 90g
  • Frozen berries 70g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Sea salt pinch
  • Almonds 30g
  • Dried cranberries 25g
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Chia seeds 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • 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)

Frequently Asked Questions

How much does this muscle gain plan cost per week?

This plan is designed for Iceland and typically costs £20–30 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for vegetarian eaters?

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

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