Lidl Training Day Weekly Budget Bodybuilding Plan — 3,000 kcal

Free printable UK budget bodybuilding meal plan for Lidl: 7 days at ~3,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~3000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

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

Plan Quick Facts

Best forBudget-focused muscle building
Calories~3000 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

Lidl Training Day Weekly Budget Bodybuilding Plan — 3,000 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: LidlCalories: ~3000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

3000 kcal - 198g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (486 kcal, 40g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (804 kcal, 70g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (654 kcal, 40g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (302 kcal, 27g protein)
  • Snack: Oat Biscuits with Peanut Butter (402 kcal, 13g protein)
  • Snack: Apple with Walnuts (352 kcal, 8g protein)

Tuesday

3000 kcal - 232g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (449 kcal, 37g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (680 kcal, 56g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (851 kcal, 68g protein)
  • Snack: Sardines on Rye Crackers (340 kcal, 31g protein)
  • Snack: Smoked Salmon on Cucumber Slices (278 kcal, 31g protein)
  • Snack: Dark Chocolate and Almonds (402 kcal, 9g protein)

Wednesday

3000 kcal - 227g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (451 kcal, 37g protein)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (793 kcal, 75g protein)
  • Dinner: Smoked Haddock and Potato Bake (746 kcal, 65g protein)
  • Snack: Light Mozzarella and Tomato (295 kcal, 25g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (373 kcal, 16g protein)
  • Snack: Apple and Peanut Butter (342 kcal, 9g protein)

Thursday

3000 kcal - 269g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (500 kcal, 41g protein)
  • Lunch: King Prawn and Avocado Salad (655 kcal, 48g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (966 kcal, 90g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (345 kcal, 31g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (310 kcal, 28g protein)
  • Snack: Cottage Cheese with Cucumber (224 kcal, 31g protein)

Friday

3000 kcal - 186g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (494 kcal, 41g protein)
  • Lunch: Black Bean Burrito Bowl (750 kcal, 34g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (733 kcal, 31g protein)
  • Snack: Skyr High-Protein Yogurt (256 kcal, 34g protein)
  • Snack: Sardines on Rye Crackers (375 kcal, 34g protein)
  • Snack: Almonds and Dried Cranberries (392 kcal, 12g protein)

Saturday

3000 kcal - 180g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (475 kcal, 11g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (857 kcal, 70g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (704 kcal, 55g protein)
  • Snack: Apple with Walnuts (321 kcal, 8g protein)
  • Snack: Light Mozzarella and Tomato (291 kcal, 24g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (352 kcal, 12g protein)

Sunday

3000 kcal - 144g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (528 kcal, 12g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (648 kcal, 48g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (733 kcal, 31g protein)
  • Snack: Dark Chocolate and Almonds (443 kcal, 10g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (341 kcal, 31g protein)
  • Snack: Carrot Sticks with Hummus (307 kcal, 12g protein)

Weekly shopping list

Protein

  • Pork tenderloin 300g
  • Eggs 3
  • King prawns 280g
  • Salmon fillet 280g
  • Tinned sardines in spring water 140g
  • Smoked salmon 125g
  • Chicken breast 280g
  • Beef tomato 2
  • Black beans tinned 340g
  • Tinned tuna 220g
  • Egg 2
  • Tinned chickpeas 675g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Oat biscuits 7
  • Brown rice 125g dry
  • Soba noodles 140g dry
  • White potatoes 390g
  • Rolled oats 80g
  • Rye bread 3 slices
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 2

Vegetables

  • Cherry tomatoes 10
  • Black pepper pinch
  • Parsnip 170g
  • Carrot 170g
  • Sweet potato 170g
  • Baby spinach 95g
  • Cucumber 2
  • Broccoli 310g
  • Onion 2
  • Avocado 3/4
  • Cucumber 3/4
  • Sweetcorn 100g
  • Spring onion 3
  • Sweet potato 310g mashed
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Tinned tomatoes 340g

Dairy & Eggs

  • Cottage cheese 250g
  • Low-fat Greek yogurt 250g
  • Peanut butter 1.75 tbsp
  • Semi-skimmed milk 235ml
  • Light mozzarella 155g
  • Light cream cheese 50g
  • Skyr 260g
  • Coconut milk light 340ml

Extras & Condiments

  • Olive oil 1.75 tbsp
  • Mixed herbs 1.75 tsp
  • Reduced-sugar baked beans 340g
  • Frozen mixed berries 135g
  • Apple 2
  • Walnuts 35g
  • Garlic 5 cloves
  • Lemon juice
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Pak choi 230g
  • Sesame seeds 1.5 tsp
  • Rye crackers 6
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Smoked haddock fillet 280g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Mixed leaves 140g
  • Lemon dressing 25g
  • Salsa 85g
  • Coriander fresh
  • Lime juice
  • Frozen mixed veg 340g
  • Sesame oil 1.75 tsp
  • Dried cranberries 35g
  • Chilli flakes pinch
  • Green pesto 40g
  • Parmesan 15g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Curry paste 50g
  • Hummus 100g

Your 7-Day Meal Plan

Monday

3000 kcal198g protein
Breakfast486 kcal · 40g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 486 kcal, 40g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 250g, Wholemeal bread 3 slices, Cherry tomatoes 10, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch804 kcal · 70g protein · 30 min

Pork Tenderloin with Roasted Root Vegetables

Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 804 kcal, 70g protein.

Recipe
  1. Prepare the ingredients: Pork tenderloin 300g, Parsnip 170g, Carrot 170g, Sweet potato 170g, Olive oil 1.75 tbsp, Mixed herbs 1.75 tsp.
  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.
Dinner654 kcal · 40g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 654 kcal, 40g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 340g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack302 kcal · 27g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 302 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen mixed berries 135g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack402 kcal · 13g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 402 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 7, Peanut butter 1.75 tbsp.
  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.
Snack352 kcal · 8g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 352 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 2, Walnuts 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.

Weekly Shopping List

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

Protein

  • Pork tenderloin 300g
  • Eggs 3
  • King prawns 280g
  • Salmon fillet 280g
  • Tinned sardines in spring water 140g
  • Smoked salmon 125g
  • Chicken breast 280g
  • Beef tomato 2
  • Black beans tinned 340g
  • Tinned tuna 220g
  • Egg 2
  • Tinned chickpeas 675g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Oat biscuits 7
  • Brown rice 125g dry
  • Soba noodles 140g dry
  • White potatoes 390g
  • Rolled oats 80g
  • Rye bread 3 slices
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 2

Vegetables

  • Cherry tomatoes 10
  • Black pepper pinch
  • Parsnip 170g
  • Carrot 170g
  • Sweet potato 170g
  • Baby spinach 95g
  • Cucumber 2
  • Broccoli 310g
  • Onion 2
  • Avocado 3/4
  • Cucumber 3/4
  • Sweetcorn 100g
  • Spring onion 3
  • Sweet potato 310g mashed
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Tinned tomatoes 340g

Dairy & Eggs

  • Cottage cheese 250g
  • Low-fat Greek yogurt 250g
  • Peanut butter 1.75 tbsp
  • Semi-skimmed milk 235ml
  • Light mozzarella 155g
  • Light cream cheese 50g
  • Skyr 260g
  • Coconut milk light 340ml

Extras & Condiments

  • Olive oil 1.75 tbsp
  • Mixed herbs 1.75 tsp
  • Reduced-sugar baked beans 340g
  • Frozen mixed berries 135g
  • Apple 2
  • Walnuts 35g
  • Garlic 5 cloves
  • Lemon juice
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Pak choi 230g
  • Sesame seeds 1.5 tsp
  • Rye crackers 6
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Smoked haddock fillet 280g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Mixed leaves 140g
  • Lemon dressing 25g
  • Salsa 85g
  • Coriander fresh
  • Lime juice
  • Frozen mixed veg 340g
  • Sesame oil 1.75 tsp
  • Dried cranberries 35g
  • Chilli flakes pinch
  • Green pesto 40g
  • Parmesan 15g
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Curry paste 50g
  • Hummus 100g

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 budget bodybuilding plan cost per week?

This plan is designed for Lidl 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 budget bodybuilding 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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