Iceland Wholegrain 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.

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

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Wholegrain 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 calories, protein totals and the weekly shopping list.

Supermarket: IcelandCalories: ~3500 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3500 kcal - 267g protein
  • Breakfast: Kefir with Berries and Chia Seeds (391 kcal, 16g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (750 kcal, 66g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (922 kcal, 72g protein)
  • Snack: Sliced Cooked Chicken Breast (234 kcal, 47g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (359 kcal, 13g protein)
  • Snack: Banana and Almonds (391 kcal, 9g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (453 kcal, 44g protein)

Tuesday

3500 kcal - 238g protein
  • Breakfast: Kefir with Berries and Chia Seeds (468 kcal, 19g protein)
  • Lunch: Cannellini Bean and Tomato Soup (599 kcal, 30g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (1085 kcal, 79g protein)
  • Snack: Tzatziki with Vegetable Dippers (262 kcal, 15g protein)
  • Snack: Carrot Sticks with Hummus (337 kcal, 13g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (468 kcal, 26g protein)
  • Snack: Sliced Cooked Chicken Breast (281 kcal, 56g protein)

Wednesday

3500 kcal - 205g protein
  • Breakfast: Kefir with Berries and Chia Seeds (447 kcal, 18g protein)
  • Lunch: Tiger Prawn and Mango Salad (607 kcal, 50g protein)
  • Dinner: Tofu Pad Thai (857 kcal, 46g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (500 kcal, 14g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (518 kcal, 50g protein)
  • Snack: Peanut Butter with Celery Sticks (321 kcal, 13g protein)
  • Snack: Tzatziki with Vegetable Dippers (250 kcal, 14g protein)

Thursday

3500 kcal - 304g protein
  • Breakfast: Kefir with Berries and Chia Seeds (415 kcal, 17g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (862 kcal, 75g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (896 kcal, 73g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (299 kcal, 40g protein)
  • Snack: Sliced Cooked Chicken Breast (249 kcal, 50g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (315 kcal, 36g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (464 kcal, 13g protein)

Friday

3500 kcal - 288g protein
  • Breakfast: Kefir with Berries and Chia Seeds (413 kcal, 17g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (908 kcal, 73g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (958 kcal, 79g protein)
  • Snack: Walnuts and Dried Blueberries (363 kcal, 8g protein)
  • Snack: Tzatziki with Vegetable Dippers (231 kcal, 13g protein)
  • Snack: Chocolate Protein Shake (330 kcal, 58g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (297 kcal, 40g protein)

Saturday

3500 kcal - 215g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (639 kcal, 52g protein)
  • Lunch: Miso Tofu and Edamame Bowl (639 kcal, 43g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (731 kcal, 58g protein)
  • Snack: Banana and Almonds (380 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (426 kcal, 12g protein)
  • Snack: Mini Protein Overnight Oats (350 kcal, 33g protein)
  • Snack: Walnuts and Dried Blueberries (335 kcal, 8g protein)

Sunday

3500 kcal - 267g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (665 kcal, 54g protein)
  • Lunch: Edamame and Soba Noodle Salad (665 kcal, 35g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (887 kcal, 76g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (396 kcal, 22g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (285 kcal, 38g protein)
  • Snack: Lean Beef Jerky (206 kcal, 32g protein)
  • Snack: Banana and Almonds (396 kcal, 10g protein)

Weekly shopping list

Protein

  • Cod fillet 280g
  • Lean beef strips 310g
  • Chicken breast 190g cooked
  • Salmon fillet 340g
  • King prawns 270g
  • Firm tofu 360g
  • Chicken breast 300g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Turkey breast slices 135g
  • Turkey mince lean 330g
  • Eggs 3
  • Smoked salmon 150g
  • Silken tofu 230g
  • Lean beef jerky 65g

Carbs & Grains

  • Brown rice 140g dry
  • Low-sugar granola 45g
  • Wholemeal pasta 170g dry
  • Oatcakes 7
  • Rice noodles 145g dry
  • Rice cakes 4
  • Wholemeal bread 3 slices
  • Rolled oats 60g
  • Soba noodles 125g dry

Vegetables

  • Sweet potato 310g
  • Tinned tomatoes 750g
  • Onion 2
  • Baby spinach 185g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Red onion half
  • Spring onion 5
  • Peanuts 35g
  • Mixed peppers 250g
  • Cucumber slices 7
  • Edamame beans 150g
  • Frozen peas 120g
  • Cucumber 3/4
  • Red pepper 2
  • Mushrooms 320g

Dairy & Eggs

  • Low-fat Greek yogurt 235g
  • Peanut butter 1.75 tbsp
  • Light cream cheese 50g
  • Semi-skimmed milk 500ml
  • Skyr 150g

Extras & Condiments

  • Plain kefir 310ml
  • Frozen mixed berries 155g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Olive oil 1.5 tsp
  • Paprika 1.5 tsp
  • Lemon 2
  • Frozen stir-fry veg 310g
  • Soy sauce 3.25 tbsp
  • Garlic 3 cloves
  • Ginger 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Banana 2
  • Almonds 30g
  • Cannellini beans tinned 370g
  • Vegetable stock 370ml
  • Basil
  • Lemon juice
  • Garlic clove 1
  • Dill 1.75 tsp
  • Hummus 110g
  • Reduced-fat cheddar 75g
  • Mango 1
  • Mixed leaves 145g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Beansprouts 180g
  • Tamari 3.5 tbsp
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Sesame oil 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Walnuts 40g
  • Dried blueberries 35g
  • Garlic clove 3/4
  • Whey protein powder 50g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Banana 3/4
  • Low-fat crème fraîche 80g
  • Thyme 1.5 tsp

Your 7-Day Meal Plan

Monday

3500 kcal267g protein
Breakfast391 kcal · 16g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 391 kcal, 16g protein.

Recipe
  1. Add Plain kefir 310ml, Frozen mixed berries 155g, Chia seeds 1.5 tbsp, Honey 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.
Lunch750 kcal · 66g protein · 25 min

Baked Cod with Sweet Potato Wedges

Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 750 kcal, 66g protein.

Recipe
  1. Prepare the ingredients: Cod fillet 280g, Sweet potato 310g, Olive oil 1.5 tsp, Paprika 1.5 tsp, Lemon 2.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner922 kcal · 72g protein · 20 min

Lean Beef Stir-Fry with Brown Rice and Frozen Veg

Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 922 kcal, 72g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean beef strips 310g, Brown rice 140g dry, Frozen stir-fry veg 310g, Soy sauce 3.25 tbsp, Garlic 3 cloves, Ginger 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack234 kcal · 47g protein · 5 min

Sliced Cooked Chicken Breast

Made with chicken breast. Ready in 5 min — 234 kcal, 47g protein.

Recipe
  1. Lay out the ingredients: Chicken breast 190g cooked.
  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.
Snack359 kcal · 13g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 359 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 45g, Dark chocolate chips 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.
Snack391 kcal · 9g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 391 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Banana 2, Almonds 30g.
  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.
Snack453 kcal · 44g protein · 3 min

Protein Yogurt with Low-Sugar Granola

Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 453 kcal, 44g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 235g, Low-sugar granola 45g, 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.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Iceland.

Protein

  • Cod fillet 280g
  • Lean beef strips 310g
  • Chicken breast 190g cooked
  • Salmon fillet 340g
  • King prawns 270g
  • Firm tofu 360g
  • Chicken breast 300g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Turkey breast slices 135g
  • Turkey mince lean 330g
  • Eggs 3
  • Smoked salmon 150g
  • Silken tofu 230g
  • Lean beef jerky 65g

Carbs & Grains

  • Brown rice 140g dry
  • Low-sugar granola 45g
  • Wholemeal pasta 170g dry
  • Oatcakes 7
  • Rice noodles 145g dry
  • Rice cakes 4
  • Wholemeal bread 3 slices
  • Rolled oats 60g
  • Soba noodles 125g dry

Vegetables

  • Sweet potato 310g
  • Tinned tomatoes 750g
  • Onion 2
  • Baby spinach 185g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 4
  • Red onion half
  • Spring onion 5
  • Peanuts 35g
  • Mixed peppers 250g
  • Cucumber slices 7
  • Edamame beans 150g
  • Frozen peas 120g
  • Cucumber 3/4
  • Red pepper 2
  • Mushrooms 320g

Dairy & Eggs

  • Low-fat Greek yogurt 235g
  • Peanut butter 1.75 tbsp
  • Light cream cheese 50g
  • Semi-skimmed milk 500ml
  • Skyr 150g

Extras & Condiments

  • Plain kefir 310ml
  • Frozen mixed berries 155g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Olive oil 1.5 tsp
  • Paprika 1.5 tsp
  • Lemon 2
  • Frozen stir-fry veg 310g
  • Soy sauce 3.25 tbsp
  • Garlic 3 cloves
  • Ginger 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Banana 2
  • Almonds 30g
  • Cannellini beans tinned 370g
  • Vegetable stock 370ml
  • Basil
  • Lemon juice
  • Garlic clove 1
  • Dill 1.75 tsp
  • Hummus 110g
  • Reduced-fat cheddar 75g
  • Mango 1
  • Mixed leaves 145g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Beansprouts 180g
  • Tamari 3.5 tbsp
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Sesame oil 1.75 tsp
  • Mixed herbs 1.75 tsp
  • Walnuts 40g
  • Dried blueberries 35g
  • Garlic clove 3/4
  • Whey protein powder 50g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Banana 3/4
  • Low-fat crème fraîche 80g
  • Thyme 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.

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