Iceland 3,500 Calorie Muscle Gain Plan — 3,500 kcal

Free printable UK muscle gain meal plan for Iceland: 7 days at ~3,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~3500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 3,500 Calorie Muscle Gain Plan — 3,500 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: ~3500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3500 kcal - 303g protein
  • Breakfast: Peanut Butter Overnight Oats (678 kcal, 28g protein)
  • Lunch: Chicken and Sweet Potato Meal Prep Bowl (788 kcal, 73g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (788 kcal, 79g protein)
  • Snack: Mini Protein Overnight Oats (363 kcal, 35g protein)
  • Snack: Peanut Butter with Celery Sticks (284 kcal, 11g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (284 kcal, 22g protein)
  • Snack: Chocolate Protein Shake (315 kcal, 55g protein)

Tuesday

3500 kcal - 308g protein
  • Breakfast: Peanut Butter Overnight Oats (745 kcal, 31g protein)
  • Lunch: Tuna Niçoise Salad (745 kcal, 66g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (728 kcal, 62g protein)
  • Snack: Lean Beef Jerky (225 kcal, 35g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (329 kcal, 38g protein)
  • Snack: Tuna on Rye Crackers (329 kcal, 38g protein)
  • Snack: Mini Protein Overnight Oats (399 kcal, 38g protein)

Wednesday

3500 kcal - 235g protein
  • Breakfast: Peanut Butter Overnight Oats (762 kcal, 32g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (727 kcal, 32g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (798 kcal, 35g protein)
  • Snack: Hard-Boiled Eggs (275 kcal, 21g protein)
  • Snack: Chocolate Protein Shake (354 kcal, 62g protein)
  • Snack: Roasted Spiced Chickpeas (354 kcal, 18g protein)
  • Snack: Lean Beef Jerky (230 kcal, 35g protein)

Thursday

3500 kcal - 271g protein
  • Breakfast: Peanut Butter Overnight Oats (698 kcal, 29g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (747 kcal, 58g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (844 kcal, 81g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (244 kcal, 19g protein)
  • Snack: Mini Protein Overnight Oats (374 kcal, 36g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (341 kcal, 29g protein)
  • Snack: Hard-Boiled Eggs (252 kcal, 19g protein)

Friday

3500 kcal - 265g protein
  • Breakfast: Peanut Butter Overnight Oats (780 kcal, 33g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (653 kcal, 29g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (961 kcal, 87g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (290 kcal, 33g protein)
  • Snack: Lean Beef Jerky (236 kcal, 36g protein)
  • Snack: Rice Cakes with Cottage Cheese (308 kcal, 25g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (272 kcal, 22g protein)

Saturday

3500 kcal - 231g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (640 kcal, 23g protein)
  • Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (836 kcal, 79g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (754 kcal, 43g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (295 kcal, 23g protein)
  • Snack: Hard-Boiled Eggs (254 kcal, 20g protein)
  • Snack: Mixed Nuts and Dried Fruit (459 kcal, 13g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (262 kcal, 30g protein)

Sunday

3500 kcal - 273g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (623 kcal, 22g protein)
  • Lunch: Grilled Chicken and Chickpea Power Salad (783 kcal, 70g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (927 kcal, 67g protein)
  • Snack: Tuna on Rye Crackers (304 kcal, 35g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (240 kcal, 19g protein)
  • Snack: Pea Protein Green Smoothie (335 kcal, 38g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (288 kcal, 22g protein)

Weekly shopping list

Protein

  • Chicken breast 280g
  • Tuna steak 320g
  • Tinned tuna in spring water 250g
  • Eggs 2
  • Lean beef jerky 70g
  • Turkey breast slices 140g
  • Green lentils 175g dry
  • Red lentils 215g
  • Tinned chickpeas 350g
  • Chicken thighs 360g
  • Green lentils 160g
  • Smoked mackerel fillet 130g
  • King prawns 220g
  • Turkey mince lean 300g
  • Chicken stock 165ml
  • Firm tofu 330g
  • Salmon fillet 290g

Carbs & Grains

  • Rolled oats 125g
  • Brown rice 140g dry
  • New potatoes 260g
  • Wholemeal roll 2
  • Baking potato 320g
  • Oatcakes 5
  • Rice cakes 5

Vegetables

  • Sweet potato 320g
  • Baby spinach 95g
  • Asparagus 235g
  • Celery sticks 6
  • Cherry tomatoes 14
  • Spinach 105g
  • Cucumber slices 7
  • Tinned tomatoes 350g
  • Onion 2
  • Sweetcorn 95g
  • Frozen edamame beans 245g
  • Courgette 2
  • Red pepper 2
  • Mixed peppers 360g
  • Romaine lettuce leaves 7
  • Frozen peas 130g
  • Broccoli 330g
  • Spring onion 3
  • Cucumber 80g
  • Pea protein powder 50g

Dairy & Eggs

  • Oat milk 320ml
  • Peanut butter 1.5 tbsp
  • Skyr 160g
  • Semi-skimmed milk 160ml
  • Low-fat Greek yogurt 235g
  • Light cream cheese 50g
  • Cottage cheese 180g

Extras & Condiments

  • Banana 2
  • Chia seeds 1.5 tsp
  • Olive oil 1.5 tsp
  • Garlic powder 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Lemon juice
  • Banana 3/4
  • Frozen berries 95g
  • Honey 1.5 tsp
  • Whey protein powder 45g
  • Green beans 140g
  • Olives 17
  • Reduced-fat feta 105g
  • Mixed herbs 1.75 tsp
  • Rye crackers 7
  • Tahini 35g
  • Cumin 1.75 tsp
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.5 tsp
  • Smoked paprika 1.75 tsp
  • Paprika 3.25 tsp
  • Sea salt pinch
  • Vegetable stock 900ml
  • Fajita spice 3.75 tsp
  • Light mayo 25g
  • Walnuts 35g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.75 tsp
  • Mixed nuts 50g
  • Raisins 35g
  • Mixed leaves 130g
  • Lemon dressing 25g
  • Lemon 2
  • Dill 1.5 tsp

Your 7-Day Meal Plan

Monday

3500 kcal303g protein
Breakfast678 kcal · 28g protein · 5 min

Peanut Butter Overnight Oats

Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 678 kcal, 28g protein.

Recipe
  1. Add Rolled oats 125g, Oat milk 320ml, Peanut butter 1.5 tbsp, Banana 2, Chia seeds 1.5 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch788 kcal · 73g protein · 25 min

Chicken and Sweet Potato Meal Prep Bowl

Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 788 kcal, 73g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Chicken breast 280g, Sweet potato 320g, Baby spinach 95g, Olive oil 1.5 tsp, Garlic powder 1.5 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.
Dinner788 kcal · 79g protein · 20 min

Grilled Tuna Steak with Brown Rice and Asparagus

Made with tuna steak, brown rice, asparagus. Ready in 20 min — 788 kcal, 79g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tuna steak 320g, Brown rice 140g dry, Asparagus 235g, Soy sauce 1.5 tbsp, Lemon juice, Olive oil 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack363 kcal · 35g protein · 5 min

Mini Protein Overnight Oats

Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 363 kcal, 35g protein.

Recipe
  1. Add Rolled oats 65g, Skyr 160g, Semi-skimmed milk 160ml, Banana 3/4 to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Snack284 kcal · 11g protein · 3 min

Peanut Butter with Celery Sticks

Made with peanut butter, celery sticks. Ready in 3 min — 284 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Peanut butter 3.25 tbsp, Celery sticks 6.
  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.
Snack284 kcal · 22g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 284 kcal, 22g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 235g, Frozen berries 95g, Honey 1.5 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack315 kcal · 55g protein · 3 min

Chocolate Protein Shake

Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 315 kcal, 55g protein.

Recipe
  1. Lay out the ingredients: Whey protein powder 45g, Semi-skimmed milk 470ml.
  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: £30–40/week for one person from Iceland.

Protein

  • Chicken breast 280g
  • Tuna steak 320g
  • Tinned tuna in spring water 250g
  • Eggs 2
  • Lean beef jerky 70g
  • Turkey breast slices 140g
  • Green lentils 175g dry
  • Red lentils 215g
  • Tinned chickpeas 350g
  • Chicken thighs 360g
  • Green lentils 160g
  • Smoked mackerel fillet 130g
  • King prawns 220g
  • Turkey mince lean 300g
  • Chicken stock 165ml
  • Firm tofu 330g
  • Salmon fillet 290g

Carbs & Grains

  • Rolled oats 125g
  • Brown rice 140g dry
  • New potatoes 260g
  • Wholemeal roll 2
  • Baking potato 320g
  • Oatcakes 5
  • Rice cakes 5

Vegetables

  • Sweet potato 320g
  • Baby spinach 95g
  • Asparagus 235g
  • Celery sticks 6
  • Cherry tomatoes 14
  • Spinach 105g
  • Cucumber slices 7
  • Tinned tomatoes 350g
  • Onion 2
  • Sweetcorn 95g
  • Frozen edamame beans 245g
  • Courgette 2
  • Red pepper 2
  • Mixed peppers 360g
  • Romaine lettuce leaves 7
  • Frozen peas 130g
  • Broccoli 330g
  • Spring onion 3
  • Cucumber 80g
  • Pea protein powder 50g

Dairy & Eggs

  • Oat milk 320ml
  • Peanut butter 1.5 tbsp
  • Skyr 160g
  • Semi-skimmed milk 160ml
  • Low-fat Greek yogurt 235g
  • Light cream cheese 50g
  • Cottage cheese 180g

Extras & Condiments

  • Banana 2
  • Chia seeds 1.5 tsp
  • Olive oil 1.5 tsp
  • Garlic powder 1.5 tsp
  • Soy sauce 1.5 tbsp
  • Lemon juice
  • Banana 3/4
  • Frozen berries 95g
  • Honey 1.5 tsp
  • Whey protein powder 45g
  • Green beans 140g
  • Olives 17
  • Reduced-fat feta 105g
  • Mixed herbs 1.75 tsp
  • Rye crackers 7
  • Tahini 35g
  • Cumin 1.75 tsp
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.5 tsp
  • Smoked paprika 1.75 tsp
  • Paprika 3.25 tsp
  • Sea salt pinch
  • Vegetable stock 900ml
  • Fajita spice 3.75 tsp
  • Light mayo 25g
  • Walnuts 35g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.75 tsp
  • Mixed nuts 50g
  • Raisins 35g
  • Mixed leaves 130g
  • Lemon dressing 25g
  • Lemon 2
  • Dill 1.5 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)

🥦 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 £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?

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.

Related Meal Plans

Aldi Muscle Gain Meal Plan — 2,000 kcalAldi Muscle Gain Meal Plan — 2,500 kcalIceland Weight Loss Meal Plan — 1,800 kcalIceland Budget Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.