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A Lidl muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Batch-Friendly Weekly Muscle Gain Plan — 2,000 kcal
Free printable UK muscle gain meal plan for Lidl: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Lidl Batch-Friendly Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person162g protein · 208g carbs per person
Breakfast488 kcal · 31g protein · 60g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 488 kcal, 31g protein, 60g carbs.
Recipe
- Add the base ingredients to a bowl: Wholemeal flour 70g, Eggs 2, Semi-skimmed milk 130ml, Low-fat yogurt 85g, Blueberries 45g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch588 kcal · 41g protein · 43g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 588 kcal, 41g protein, 43g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Salmon fillet 130g, Quinoa 70g dry, Baby spinach 50g, Cucumber 45g, Lemon dressing 15g, Pumpkin seeds 9g.
- 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.
Dinner591 kcal · 43g protein · 94g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 591 kcal, 43g protein, 94g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Quorn mince 175g, Wholemeal pasta 80g dry, Tinned tomatoes 350g, Onion 1, Garlic 3 cloves, Mixed herbs 0.75 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack172 kcal · 32g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 172 kcal, 32g protein, 0g carbs.
Recipe
- Lay out the ingredients: Chicken breast 105g cooked.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack161 kcal · 15g protein · 11g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 161 kcal, 15g protein, 11g carbs.
Recipe
- Lay out the ingredients: Frozen edamame beans 130g, Sea salt pinch.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 10
- Salmon fillet 650g
- Quorn mince 525g
- Chicken breast 525g cooked
- Firm tofu 340g
- Lean beef strips 270g
- Pork loin 150g
- Smoked mackerel fillet 60g
- Tinned chickpeas 190g
- Tinned tuna in spring water 75g
Carbs & Grains
- Wholemeal flour 340g
- Quinoa 340g dry
- Wholemeal pasta 240g dry
- Brown rice 150g dry
- Rolled oats 175g
- Oatcakes 2
Vegetables
- Baby spinach 250g
- Cucumber 215g
- Tinned tomatoes 1425g
- Onion 3
- Frozen edamame beans 650g
- Broccoli 340g
- Spring onion 4
- Peanut butter 1.75 tbsp
- Sweet potato 700g
- Mixed leaves 135g
- Red onion 1
- Parsnip 115g
- Carrot 115g
- Peanut butter 25g
- Spinach 95g
Dairy & Eggs
- Semi-skimmed milk 650ml
- Low-fat yogurt 430g
- Oat milk 340ml
- Light cream cheese 15g
Fruit
- Banana 2
Herbs & Spices
- Garlic 9 cloves
- Mixed herbs 2.25 tsp
- Rosemary 0.75 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Lemon dressing 75g
- Teriyaki sauce 70g
- Balsamic dressing 25g
- Olive oil 0.75 tbsp
- Honey 0.75 tbsp
Extras
- Blueberries 215g
- Pumpkin seeds 75g
- Sea salt pinch x5
- Sesame seeds 1.5 tsp
- Chia seeds 2.5 tsp
- Lemon juice 1.75 tsp
- Dark chocolate chips 15g
- Rye crackers 4
SupermarketLidl
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Lidl 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 budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Baked Salmon and Quinoa Power Bowl.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Sliced Cooked Chicken Breast and Frozen Edamame Beans with Sea Salt.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Lidl Batch-Friendly Weekly Muscle Gain Plan — 2,000 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
2000 kcal - 162g protein, 208g carbs, 57g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (488 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (588 kcal, 41g protein, 43g carbs, 26g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (591 kcal, 43g protein, 94g carbs, 7g fat, 24g fibre per person)
- Snack: Sliced Cooked Chicken Breast (172 kcal, 32g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (161 kcal, 15g protein, 11g carbs, 7g fat, 7g fibre per person)
Tuesday
2000 kcal - 154g protein, 192g carbs, 66g fat, 30g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (473 kcal, 30g protein, 58g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (568 kcal, 40g protein, 42g carbs, 25g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (637 kcal, 39g protein, 81g carbs, 18g fat, 8g fibre per person)
- Snack: Sliced Cooked Chicken Breast (166 kcal, 31g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (156 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
Wednesday
2000 kcal - 162g protein, 208g carbs, 57g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (488 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (588 kcal, 41g protein, 43g carbs, 26g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (591 kcal, 43g protein, 94g carbs, 7g fat, 24g fibre per person)
- Snack: Sliced Cooked Chicken Breast (172 kcal, 32g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (161 kcal, 15g protein, 11g carbs, 7g fat, 7g fibre per person)
Thursday
2000 kcal - 154g protein, 192g carbs, 66g fat, 30g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (473 kcal, 30g protein, 58g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (568 kcal, 40g protein, 42g carbs, 25g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (637 kcal, 39g protein, 81g carbs, 18g fat, 8g fibre per person)
- Snack: Sliced Cooked Chicken Breast (166 kcal, 31g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (156 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
Friday
2000 kcal - 162g protein, 208g carbs, 57g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (488 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (588 kcal, 41g protein, 43g carbs, 26g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (591 kcal, 43g protein, 94g carbs, 7g fat, 24g fibre per person)
- Snack: Sliced Cooked Chicken Breast (172 kcal, 32g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (161 kcal, 15g protein, 11g carbs, 7g fat, 7g fibre per person)
Saturday
2000 kcal - 108g protein, 220g carbs, 79g fat, 38g fibre- Breakfast: Peanut Butter Overnight Oats (464 kcal, 14g protein, 68g carbs, 14g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (352 kcal, 30g protein, 40g carbs, 8g fat, 5g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (513 kcal, 37g protein, 51g carbs, 20g fat, 13g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (340 kcal, 11g protein, 41g carbs, 15g fat, 7g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (331 kcal, 16g protein, 20g carbs, 22g fat, 2g fibre per person)
Sunday
2000 kcal - 113g protein, 280g carbs, 53g fat, 53g fibre- Breakfast: Peanut Butter Overnight Oats (580 kcal, 18g protein, 86g carbs, 17g fat, 14g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (440 kcal, 38g protein, 50g carbs, 10g fat, 7g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (538 kcal, 25g protein, 104g carbs, 8g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (226 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (216 kcal, 23g protein, 28g carbs, 1g fat, 6g fibre per person)
Weekly shopping list
Protein
- Eggs 10
- Salmon fillet 650g
- Quorn mince 525g
- Chicken breast 525g cooked
- Firm tofu 340g
- Lean beef strips 270g
- Pork loin 150g
- Smoked mackerel fillet 60g
- Tinned chickpeas 190g
- Tinned tuna in spring water 75g
Carbs & Grains
- Wholemeal flour 340g
- Quinoa 340g dry
- Wholemeal pasta 240g dry
- Brown rice 150g dry
- Rolled oats 175g
- Oatcakes 2
Vegetables
- Baby spinach 250g
- Cucumber 215g
- Tinned tomatoes 1425g
- Onion 3
- Frozen edamame beans 650g
- Broccoli 340g
- Spring onion 4
- Peanut butter 1.75 tbsp
- Sweet potato 700g
- Mixed leaves 135g
- Red onion 1
- Parsnip 115g
- Carrot 115g
- Peanut butter 25g
- Spinach 95g
Dairy & Eggs
- Semi-skimmed milk 650ml
- Low-fat yogurt 430g
- Oat milk 340ml
- Light cream cheese 15g
Fruit
- Banana 2
Herbs & Spices
- Garlic 9 cloves
- Mixed herbs 2.25 tsp
- Rosemary 0.75 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Lemon dressing 75g
- Teriyaki sauce 70g
- Balsamic dressing 25g
- Olive oil 0.75 tbsp
- Honey 0.75 tbsp
Extras
- Blueberries 215g
- Pumpkin seeds 75g
- Sea salt pinch x5
- Sesame seeds 1.5 tsp
- Chia seeds 2.5 tsp
- Lemon juice 1.75 tsp
- Dark chocolate chips 15g
- Rye crackers 4
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 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 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
MealPrep+ · Coming soon
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
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
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.