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A Iceland muscle gain plan at 3,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Iceland Quick Shop Weekly 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.
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Current selection: Iceland Quick Shop Weekly Muscle Gain Plan — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person159g protein · 482g carbs per person
Breakfast756 kcal · 22g protein · 96g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 756 kcal, 22g protein, 96g carbs.
Recipe
- Lay out the ingredients: Rolled oats 100g, Oat milk 380ml, Walnuts 25g, Cinnamon 0.75 tsp, Maple syrup 1.25 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.
Lunch632 kcal · 33g protein · 99g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 632 kcal, 33g protein, 99g carbs.
Recipe
- 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.
- 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.
Dinner727 kcal · 34g protein · 141g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 727 kcal, 34g protein, 141g carbs.
Recipe
- Prep the listed ingredients: Tinned chickpeas 250g, Sweet potato 320g, Tinned tomatoes 500g, Spinach 125g, Cumin 1.25 tsp, Paprika 1.25 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack477 kcal · 10g protein · 53g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 477 kcal, 10g protein, 53g carbs.
Recipe
- Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack304 kcal · 9g protein · 24g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 304 kcal, 9g protein, 24g carbs.
Recipe
- Lay out the ingredients: Mixed nuts 40g, Raisins 25g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack348 kcal · 33g protein · 37g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 348 kcal, 33g protein, 37g carbs.
Recipe
- Lay out the ingredients: Turkey breast slices 100g, Light cream cheese 40g, Cucumber slices 5.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack256 kcal · 18g protein · 32g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 256 kcal, 18g protein, 32g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Rice cakes 4, Cottage cheese 125g.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Iceland. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Tinned chickpeas 250g
- Turkey breast slices 330g
- Chicken tikka 175g
- Lean stewing beef 235g
- Beef stock 350ml
- King prawns 215g
- Pork tenderloin 290g
- Chicken breast 750g
- Lean beef jerky 160g
- Quorn mince 270g
- Chicken breast 160g cooked
- Green lentils 145g dry
- Chicken stock 1000ml
- Tinned mackerel in brine 170g
- Red lentils 135g
- Eggs 3
Carbs & Grains
- Rolled oats 525g
- Soba noodles 100g dry
- Oat biscuits 15
- Rice cakes 13
- Wholemeal tortilla 1
- Low-sugar granola 240g
- Brown rice 220g dry
- Wholemeal pasta 120g dry
- Wholemeal roll 2
Vegetables
- Edamame beans 125g
- Cucumber 2 1/4
- Red pepper 1
- Sweet potato 1450g
- Tinned tomatoes 2250g
- Spinach 160g
- Peanut butter 8.75 tbsp
- Cucumber slices 16
- Lettuce 45g
- Cucumber 60g
- Onion 6
- Carrot 5
- Pea protein powder 35g
- Avocado 3/4
- Mixed leaves 115g
- Cherry tomatoes 11
- Celery sticks 5
- Baby spinach 165g
- Celery 3 stalks
- Red onion 3/4
- Butternut squash 550g
Dairy & Eggs
- Oat milk 2200ml
- Light cream cheese 125g
- Cottage cheese 490g
- Mint yogurt sauce 35g
- Low-fat Greek yogurt 600g
- Coconut milk light 245ml
- Skyr 550g
Fruit
- Raisins 25g
- Banana 3 1/2
- Apple 1
Herbs & Spices
- Cinnamon 3.25 tsp
- Ginger 1.25 tsp
- Cumin 2.75 tsp
- Paprika 1.25 tsp
- Garlic 22 cloves
- Rosemary 1.5 tsp
- Basil
- Garlic powder 1.25 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 40g
- Olive oil 1.5 tbsp
- Honey 4.25 tsp
- Vegetable stock 1200ml
- Curry paste 35g
- Olive oil 1.25 tsp
- Tahini 30g
Tins & Jars
- Cannellini beans tinned 245g
Extras
- Walnuts 130g
- Maple syrup 6.5 tsp
- Mixed nuts 40g
- Dark chocolate 70% 120g
- Almonds 180g
- Dried cranberries 55g
- Frozen berries 225g
- Lemon juice
SupermarketIceland
Cooking for1 person
Cook amount1 portions
Calorie target~3500 kcal/day per person
Weekly budget£30–40 total
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Iceland Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for freezer-friendly, low-effort and batch-cook plans with vegetables, fish, chicken and ready-to-cook bases.
- Use frozen veg and protein to keep weekday cooking quick and reduce missed fresh ingredients.
- Pair freezer mains with simple fresh sides if a plan needs more volume or fibre.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 3,500 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Iceland | Iceland pages lean into freezer-friendly protein, vegetables and low-waste backup meals. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Iceland Quick Shop Weekly Muscle Gain Plan — 3,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
3500 kcal - 159g protein, 482g carbs, 114g fat, 80g fibre- Breakfast: Porridge with Walnuts and Cinnamon (756 kcal, 22g protein, 96g carbs, 29g fat, 16g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (632 kcal, 33g protein, 99g carbs, 15g fat, 15g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (727 kcal, 34g protein, 141g carbs, 10g fat, 30g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (477 kcal, 10g protein, 53g carbs, 24g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (304 kcal, 9g protein, 24g carbs, 22g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (348 kcal, 33g protein, 37g carbs, 8g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (256 kcal, 18g protein, 32g carbs, 6g fat, 1g fibre per person)
Tuesday
3500 kcal - 195g protein, 403g carbs, 127g fat, 61g fibre- Breakfast: Porridge with Walnuts and Cinnamon (699 kcal, 20g protein, 89g carbs, 27g fat, 15g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (502 kcal, 52g protein, 43g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (858 kcal, 66g protein, 117g carbs, 18g fat, 20g fibre per person)
- Snack: Dark Chocolate and Almonds (346 kcal, 8g protein, 13g carbs, 27g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (338 kcal, 32g protein, 39g carbs, 7g fat, 6g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (316 kcal, 8g protein, 53g carbs, 11g fat, 6g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (441 kcal, 9g protein, 49g carbs, 22g fat, 4g fibre per person)
Wednesday
3500 kcal - 203g protein, 355g carbs, 143g fat, 62g fibre- Breakfast: Porridge with Walnuts and Cinnamon (856 kcal, 24g protein, 109g carbs, 33g fat, 19g fibre per person)
- Lunch: King Prawn and Avocado Salad (362 kcal, 45g protein, 13g carbs, 17g fat, 10g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (881 kcal, 70g protein, 98g carbs, 29g fat, 14g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (369 kcal, 27g protein, 43g carbs, 10g fat, 4g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (290 kcal, 20g protein, 36g carbs, 7g fat, 1g fibre per person)
- Snack: Banana and Almonds (318 kcal, 7g protein, 40g carbs, 14g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (424 kcal, 10g protein, 16g carbs, 33g fat, 7g fibre per person)
Thursday
3500 kcal - 175g protein, 410g carbs, 125g fat, 63g fibre- Breakfast: Porridge with Walnuts and Cinnamon (724 kcal, 21g protein, 92g carbs, 28g fat, 16g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (425 kcal, 23g protein, 79g carbs, 2g fat, 24g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1142 kcal, 72g protein, 125g carbs, 39g fat, 10g fibre per person)
- Snack: Lean Beef Jerky (199 kcal, 16g protein, 17g carbs, 5g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (457 kcal, 10g protein, 51g carbs, 23g fat, 4g fibre per person)
- Snack: Peanut Butter with Celery Sticks (241 kcal, 10g protein, 10g carbs, 19g fat, 4g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (312 kcal, 23g protein, 36g carbs, 9g fat, 4g fibre per person)
Friday
3500 kcal - 235g protein, 370g carbs, 113g fat, 76g fibre- Breakfast: Porridge with Walnuts and Cinnamon (802 kcal, 23g protein, 102g carbs, 31g fat, 17g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (616 kcal, 62g protein, 65g carbs, 13g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (915 kcal, 67g protein, 145g carbs, 11g fat, 38g fibre per person)
- Snack: Almonds and Dried Cranberries (283 kcal, 7g protein, 24g carbs, 17g fat, 4g fibre per person)
- Snack: Dark Chocolate and Almonds (397 kcal, 9g protein, 15g carbs, 31g fat, 7g fibre per person)
- Snack: Sliced Cooked Chicken Breast (266 kcal, 50g protein, 0g carbs, 5g fat, 0g fibre per person)
- Snack: Lean Beef Jerky (221 kcal, 17g protein, 19g carbs, 5g fat, 1g fibre per person)
Saturday
3500 kcal - 261g protein, 419g carbs, 87g fat, 71g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (472 kcal, 39g protein, 59g carbs, 9g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (960 kcal, 49g protein, 148g carbs, 20g fat, 27g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (763 kcal, 75g protein, 89g carbs, 10g fat, 14g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (395 kcal, 37g protein, 42g carbs, 9g fat, 12g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (370 kcal, 27g protein, 43g carbs, 10g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (238 kcal, 27g protein, 12g carbs, 10g fat, 1g fibre per person)
- Snack: Almonds and Dried Cranberries (302 kcal, 7g protein, 26g carbs, 19g fat, 4g fibre per person)
Sunday
3500 kcal - 216g protein, 459g carbs, 76g fat, 62g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (447 kcal, 37g protein, 56g carbs, 8g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (802 kcal, 44g protein, 99g carbs, 23g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (1063 kcal, 52g protein, 184g carbs, 5g fat, 30g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (366 kcal, 10g protein, 61g carbs, 12g fat, 7g fibre per person)
- Snack: Lean Beef Jerky (223 kcal, 18g protein, 19g carbs, 5g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (226 kcal, 20g protein, 1g carbs, 15g fat, 0g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (373 kcal, 35g protein, 39g carbs, 8g fat, 11g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 250g
- Turkey breast slices 330g
- Chicken tikka 175g
- Lean stewing beef 235g
- Beef stock 350ml
- King prawns 215g
- Pork tenderloin 290g
- Chicken breast 750g
- Lean beef jerky 160g
- Quorn mince 270g
- Chicken breast 160g cooked
- Green lentils 145g dry
- Chicken stock 1000ml
- Tinned mackerel in brine 170g
- Red lentils 135g
- Eggs 3
Carbs & Grains
- Rolled oats 525g
- Soba noodles 100g dry
- Oat biscuits 15
- Rice cakes 13
- Wholemeal tortilla 1
- Low-sugar granola 240g
- Brown rice 220g dry
- Wholemeal pasta 120g dry
- Wholemeal roll 2
Vegetables
- Edamame beans 125g
- Cucumber 2 1/4
- Red pepper 1
- Sweet potato 1450g
- Tinned tomatoes 2250g
- Spinach 160g
- Peanut butter 8.75 tbsp
- Cucumber slices 16
- Lettuce 45g
- Cucumber 60g
- Onion 6
- Carrot 5
- Pea protein powder 35g
- Avocado 3/4
- Mixed leaves 115g
- Cherry tomatoes 11
- Celery sticks 5
- Baby spinach 165g
- Celery 3 stalks
- Red onion 3/4
- Butternut squash 550g
Dairy & Eggs
- Oat milk 2200ml
- Light cream cheese 125g
- Cottage cheese 490g
- Mint yogurt sauce 35g
- Low-fat Greek yogurt 600g
- Coconut milk light 245ml
- Skyr 550g
Fruit
- Raisins 25g
- Banana 3 1/2
- Apple 1
Herbs & Spices
- Cinnamon 3.25 tsp
- Ginger 1.25 tsp
- Cumin 2.75 tsp
- Paprika 1.25 tsp
- Garlic 22 cloves
- Rosemary 1.5 tsp
- Basil
- Garlic powder 1.25 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 40g
- Olive oil 1.5 tbsp
- Honey 4.25 tsp
- Vegetable stock 1200ml
- Curry paste 35g
- Olive oil 1.25 tsp
- Tahini 30g
Tins & Jars
- Cannellini beans tinned 245g
Extras
- Walnuts 130g
- Maple syrup 6.5 tsp
- Mixed nuts 40g
- Dark chocolate 70% 120g
- Almonds 180g
- Dried cranberries 55g
- Frozen berries 225g
- Lemon juice
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
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- Plans tailored to Tesco, Aldi, Lidl, Asda and more
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