Iceland High-Variety 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 difficultyHigher variety
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
120g
Carbs
190g
Fats
65g
Fibre
35g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleHigher variety
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 High-Variety 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 - 200g protein
  • Breakfast: Baked Beans on Wholemeal Toast (638 kcal, 29g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (693 kcal, 66g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (784 kcal, 33g protein)
  • Snack: Almonds and Dried Cranberries (419 kcal, 13g protein)
  • Snack: Dark Chocolate and Almonds (474 kcal, 11g protein)
  • Snack: Tzatziki with Vegetable Dippers (255 kcal, 15g protein)
  • Snack: Cottage Cheese with Cucumber (237 kcal, 33g protein)

Tuesday

3500 kcal - 156g protein
  • Breakfast: Baked Beans on Wholemeal Toast (552 kcal, 25g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (709 kcal, 28g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (725 kcal, 57g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (363 kcal, 13g protein)
  • Snack: Apple and Peanut Butter (347 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (441 kcal, 13g protein)
  • Snack: Almonds and Dried Cranberries (363 kcal, 11g protein)

Wednesday

3500 kcal - 220g protein
  • Breakfast: Baked Beans on Wholemeal Toast (625 kcal, 29g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (822 kcal, 57g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (768 kcal, 32g protein)
  • Snack: Carrot Sticks with Hummus (321 kcal, 13g protein)
  • Snack: Cottage Cheese with Cucumber (232 kcal, 32g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (321 kcal, 43g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (411 kcal, 14g protein)

Thursday

3500 kcal - 227g protein
  • Breakfast: Baked Beans on Wholemeal Toast (547 kcal, 25g protein)
  • Lunch: Green Lentil and Halloumi Bowl (766 kcal, 47g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (750 kcal, 81g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (453 kcal, 44g protein)
  • Snack: Almonds and Dried Cranberries (359 kcal, 11g protein)
  • Snack: Walnuts and Dried Blueberries (344 kcal, 8g protein)
  • Snack: Carrot Sticks with Hummus (281 kcal, 11g protein)

Friday

3500 kcal - 241g protein
  • Breakfast: Baked Beans on Wholemeal Toast (562 kcal, 26g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (755 kcal, 64g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (706 kcal, 35g protein)
  • Snack: Sliced Cooked Chicken Breast (241 kcal, 48g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (369 kcal, 13g protein)
  • Snack: Banana and Almonds (401 kcal, 10g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (466 kcal, 45g protein)

Saturday

3500 kcal - 266g protein
  • Breakfast: Ricotta Toast with Berries (578 kcal, 32g protein)
  • Lunch: Grilled Chicken Caesar Wrap (840 kcal, 67g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (823 kcal, 63g protein)
  • Snack: Tzatziki with Vegetable Dippers (245 kcal, 14g protein)
  • Snack: Carrot Sticks with Hummus (315 kcal, 12g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (437 kcal, 25g protein)
  • Snack: Sliced Cooked Chicken Breast (262 kcal, 53g protein)

Sunday

3500 kcal - 254g protein
  • Breakfast: Ricotta Toast with Berries (525 kcal, 29g protein)
  • Lunch: Chicken and Sweet Potato Meal Prep Bowl (795 kcal, 73g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (764 kcal, 70g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (446 kcal, 13g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (461 kcal, 45g protein)
  • Snack: Peanut Butter with Celery Sticks (286 kcal, 11g protein)
  • Snack: Tzatziki with Vegetable Dippers (223 kcal, 13g protein)

Weekly shopping list

Protein

  • Lean beef mince 330g
  • Eggs 5
  • Tinned chickpeas 320g
  • Tinned tuna 230g
  • Egg 2
  • Tinned sardines 215g
  • Turkey breast slices 145g
  • Green lentils 155g cooked
  • Chicken breast 310g
  • Tinned tuna in spring water 235g
  • Green lentils tinned 320g
  • Chicken breast 195g cooked
  • King prawns 350g
  • Turkey mince lean 320g

Carbs & Grains

  • Wholemeal bread 4 slices
  • Brown rice 165g dry
  • Rice cakes 3
  • Wholemeal pasta 145g dry
  • Low-sugar granola 45g
  • Wholemeal tortilla 2
  • Wholewheat noodles 160g dry
  • Oatcakes 7

Vegetables

  • Romaine lettuce leaves 7
  • Spring onion 4
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Cucumber 1
  • Baby spinach 160g
  • Tinned tomatoes 320g
  • Sweet potato 320g mashed
  • Cherry tomatoes 18
  • Onion 2
  • Edamame beans 130g
  • Mushrooms 320g
  • Sweet potato mash 400g
  • Romaine lettuce 105g
  • Sweet potato 320g
  • Spinach 160g

Dairy & Eggs

  • Low-fat Greek yogurt 180g
  • Cottage cheese 270g
  • Peanut butter 1.5 tbsp
  • Coconut milk light 360ml
  • Halloumi 125g
  • Low-fat yogurt 125g
  • Ricotta cheese 175g

Extras & Condiments

  • Reduced-sugar baked beans 360g
  • Soy sauce 1.75 tbsp
  • Garlic 4 cloves
  • Ginger 1.75 tsp
  • Frozen mixed veg 360g
  • Sesame oil 1.75 tsp
  • Almonds 45g
  • Dried cranberries 35g
  • Dark chocolate 70% 55g
  • Garlic clove 1
  • Dill 1.75 tsp
  • Curry powder 3.25 tsp
  • Mixed leaves 95g
  • Lemon dressing 25g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Apple 2
  • Banana 2
  • Lemon juice 1.75 tbsp
  • Curry paste 55g
  • Hummus 105g
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Pomegranate seeds 45g
  • Tikka paste 45g
  • Cauliflower 470g
  • Mint 1.5 tsp
  • Honey 1.5 tsp
  • Walnuts 40g
  • Dried blueberries 30g
  • Vegetable stock 320ml
  • Frozen berries 140g
  • Light Caesar dressing 35g
  • Parmesan 20g
  • Pak choi 260g
  • Sweet chilli sauce 35g
  • Lime juice
  • Reduced-fat cheddar 70g
  • Olive oil 1.5 tsp
  • Garlic powder 1.5 tsp
  • Paprika 1.5 tsp
  • Garlic clove 3/4

Your 7-Day Meal Plan

Monday

3500 kcal200g protein
Breakfast638 kcal · 29g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 638 kcal, 29g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 360g, Wholemeal bread 4 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch693 kcal · 66g protein · 15 min

Lean Beef Mince Lettuce Wraps

Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 693 kcal, 66g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Lean beef mince 330g, Romaine lettuce leaves 7, Spring onion 4, Soy sauce 1.75 tbsp, Garlic 4 cloves, Ginger 1.75 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner784 kcal · 33g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 784 kcal, 33g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 165g dry, Frozen mixed veg 360g, Soy sauce 3.75 tbsp, Sesame oil 1.75 tsp, Spring onion 4.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack419 kcal · 13g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 419 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Almonds 45g, Dried cranberries 35g.
  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.
Snack474 kcal · 11g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 474 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 55g, Almonds 35g.
  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.
Snack255 kcal · 15g protein · 5 min

Tzatziki with Vegetable Dippers

Made with low-fat greek yogurt, cucumber half grated, garlic clove. Ready in 5 min — 255 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Low-fat Greek yogurt 180g, Cucumber half grated, Garlic clove 1, Carrot 2, Celery sticks 4, Dill 1.75 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.
Snack237 kcal · 33g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 237 kcal, 33g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 270g, Cucumber 1.
  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

  • Lean beef mince 330g
  • Eggs 5
  • Tinned chickpeas 320g
  • Tinned tuna 230g
  • Egg 2
  • Tinned sardines 215g
  • Turkey breast slices 145g
  • Green lentils 155g cooked
  • Chicken breast 310g
  • Tinned tuna in spring water 235g
  • Green lentils tinned 320g
  • Chicken breast 195g cooked
  • King prawns 350g
  • Turkey mince lean 320g

Carbs & Grains

  • Wholemeal bread 4 slices
  • Brown rice 165g dry
  • Rice cakes 3
  • Wholemeal pasta 145g dry
  • Low-sugar granola 45g
  • Wholemeal tortilla 2
  • Wholewheat noodles 160g dry
  • Oatcakes 7

Vegetables

  • Romaine lettuce leaves 7
  • Spring onion 4
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Cucumber 1
  • Baby spinach 160g
  • Tinned tomatoes 320g
  • Sweet potato 320g mashed
  • Cherry tomatoes 18
  • Onion 2
  • Edamame beans 130g
  • Mushrooms 320g
  • Sweet potato mash 400g
  • Romaine lettuce 105g
  • Sweet potato 320g
  • Spinach 160g

Dairy & Eggs

  • Low-fat Greek yogurt 180g
  • Cottage cheese 270g
  • Peanut butter 1.5 tbsp
  • Coconut milk light 360ml
  • Halloumi 125g
  • Low-fat yogurt 125g
  • Ricotta cheese 175g

Extras & Condiments

  • Reduced-sugar baked beans 360g
  • Soy sauce 1.75 tbsp
  • Garlic 4 cloves
  • Ginger 1.75 tsp
  • Frozen mixed veg 360g
  • Sesame oil 1.75 tsp
  • Almonds 45g
  • Dried cranberries 35g
  • Dark chocolate 70% 55g
  • Garlic clove 1
  • Dill 1.75 tsp
  • Curry powder 3.25 tsp
  • Mixed leaves 95g
  • Lemon dressing 25g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Apple 2
  • Banana 2
  • Lemon juice 1.75 tbsp
  • Curry paste 55g
  • Hummus 105g
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Pomegranate seeds 45g
  • Tikka paste 45g
  • Cauliflower 470g
  • Mint 1.5 tsp
  • Honey 1.5 tsp
  • Walnuts 40g
  • Dried blueberries 30g
  • Vegetable stock 320ml
  • Frozen berries 140g
  • Light Caesar dressing 35g
  • Parmesan 20g
  • Pak choi 260g
  • Sweet chilli sauce 35g
  • Lime juice
  • Reduced-fat cheddar 70g
  • Olive oil 1.5 tsp
  • Garlic powder 1.5 tsp
  • Paprika 1.5 tsp
  • Garlic clove 3/4

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.

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