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 Training Day 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: All diets
7-day meal plan
Monday
2000 kcal - 145g protein
Breakfast: Skyr with Walnuts, Honey and Banana (372 kcal, 28g protein)
Lunch: Mackerel and Brown Rice Salad (546 kcal, 39g protein)
Breakfast: Avocado and Eggs on Wholemeal Toast (520 kcal, 25g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (590 kcal, 55g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (497 kcal, 21g protein)
Snack: Tuna on Rye Crackers (220 kcal, 25g protein)
Snack: Frozen Edamame Beans with Sea Salt (173 kcal, 14g protein)
Weekly shopping list
Protein
Tinned mackerel in brine 135g
Salmon fillet 195g
Tinned tuna in spring water 190g
Tinned chickpeas 200g
Turkey mince lean 260g
Lean beef jerky 55g
Turkey breast slices 105g
Smoked salmon 130g
Eggs 3
Pork tenderloin 225g
King prawns 150g
Chicken breast 245g
Carbs & Grains
Brown rice 85g dry
Rolled oats 45g
Brown rice 105g cooked
Wholemeal bread 3 slices
Wholemeal tortilla 1
Soba noodles 105g dry
White potatoes 310g
Vegetables
Cucumber half
Red onion half
Sweet potato 220g
Broccoli 220g
Celery sticks 4
Cucumber 3/4
Red onion 3/4
Mixed peppers 5
Tinned tomatoes 260g
Onion 1
Cucumber slices 5
Avocado half
Baby spinach 35g
Frozen edamame beans 175g
Parsnip 125g
Carrot 125g
Romaine lettuce leaves 5
Spring onion 2
Dairy & Eggs
Skyr 220g
Semi-skimmed milk 110ml
Peanut butter 2.25 tbsp
Light cream cheese 40g
Low-fat Greek yogurt 170g
Extras & Condiments
Walnuts 20g
Banana 1
Honey 1 tsp
Lemon dressing 15g
Olive oil 1 tbsp
Lemon 1
Dill 1 tsp
Banana half
Garlic 3 cloves
Quinoa 100g dry
Lemon juice
Mixed leaves 75g
Reduced-sugar baked beans 260g
Whey protein powder 40g
Mustard 1.25 tsp
Miso paste 1.25 tbsp
Soy sauce 1.25 tbsp
Pak choi 175g
Sesame seeds 1.25 tsp
Sea salt pinch
Mixed herbs 1.25 tsp
Smoked haddock fillet 225g
Reduced-fat cheddar 40g
Parsley fresh
Light mayo 20g
Chilli flakes pinch
Frozen berries 65g
Frozen mixed veg 230g
Sesame oil 1.25 tsp
Rye crackers 5
Your 7-Day Meal Plan
Monday
2000 kcal145g protein
Breakfast372 kcal · 28g protein · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 372 kcal, 28g protein.
Recipe
Lay out the ingredients: Skyr 220g, Walnuts 20g, Banana 1, Honey 1 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.
Lunch546 kcal · 39g protein · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 546 kcal, 39g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 135g, Brown rice 85g dry, Cucumber half, Red onion half, Lemon dressing 15g.
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.
Dinner634 kcal · 46g protein · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 634 kcal, 46g protein.
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 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?
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.
