Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 114g of protein, built around Lidl's Simply / own-brand core range for an estimated £45–70/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1998 kcal per person120g protein · 239g carbs per person
Breakfast507 kcal · 9g protein · 20g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks.
Recipe
Ingredients
30g chia seeds
175ml coconut milk
90g mango chunks
vanilla extract, to taste
Method
Stir chia seeds and coconut milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch458 kcal · 42g protein · 61g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot.
Recipe
Ingredients
150g chicken breast
50g orzo pasta (dry weight)
1 carrot
2 celery stalks
¾ onion
525ml chicken stock
parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the carrot, celery and onion.
Put them in a large pan with the chicken stock, bring to the boil, then add the chicken breast and simmer gently for 12-15 minutes, until cooked through.
Lift out the chicken and shred it. Add the orzo pasta to the pan and simmer for 8-10 minutes, until tender.
Return the chicken to the pan, season to taste and scatter over the parsley before serving.
Dinner520 kcal · 27g protein · 102g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion.
Recipe
Ingredients
¾ of a standard tin of green lentils, drained
175g mushrooms
¾ onion
2 carrots
225g sweet potato mash
175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan).
Cook green lentils, mushrooms, onion and carrots in a pan over medium heat until softened and hot through.
Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
Season the filling, then tip it into an ovenproof dish and level the surface.
Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack256 kcal · 19g protein · 26g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers.
Recipe
Ingredients
75g sardines, drained
4 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain sardines.
Top rye crackers with sardines and serve.
Snack257 kcal · 23g protein · 30g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach.
Recipe
Ingredients
30g pea protein powder
225ml oat milk
1 generous handful spinach (about 30g)
1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
Blend until completely smooth, adding a small splash of water or milk only if needed.
Estimated cost: £45–70/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
Cook and portion 3 portions of Chicken and Orzo Soup and 2 portions of Turkey Mince and Brown Rice Meal Prep Bowl.
Batch cook Mushroom and Lentil Shepherd's Pie and Lean Pork Loin with Roasted Root Vegetables as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Sardines on Rye Crackers, Pea Protein Green Smoothie, Dark Chocolate and Almonds, Almond Butter with Celery Sticks, Turkey Breast Slices with Rye Crackers, Almonds and Dried Cranberries, Carrot Sticks with Hummus, Frozen Edamame Beans with Sea Salt, Roasted Spiced Chickpeas, and Low-Fat Greek Yogurt with Berries.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
Strong bakery and fresh produce for the price point.
Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
Worth knowing before you shop
Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
Store-to-store availability varies more than at the big four.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Lidl's Simply / own-brand core range range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
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)
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 is estimated at £45–70 per week for one person at typical UK prices, depending on what you already have at home. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 114g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 all 7 days at 2,000 kcal/day, the Lidl shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Lidl — no specialist equipment or advanced technique is needed.
