Lidl Meal Prep Muscle Gain Plan — 2,000 kcal
Free 7-day muscle gain meal plan for Lidl. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 450 kcal, 22g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 180 kcal, 20g protein.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 210 kcal, 24g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Eggs 2
- Tinned chickpeas 200g
- Smoked salmon 80g
- Lean lamb mince 200g
- Green lentils 100g cooked
- Chicken breast 200g
- Salmon fillet 180g
- Beef tomato 1
- Firm tofu 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rolled oats 50g
- Rice noodles 80g dry
- New potatoes 150g
Vegetables
- Avocado half
- Baby spinach 100g
- Onion 1
- Red pepper 1
- Cucumber 1
- Pea protein powder 30g
- Spinach 30g
- Cherry tomatoes 10
- Peas 80g
- Celery sticks 4
- Edamame beans 80g
- Spring onion 2
- Romaine lettuce 60g
- Sweet potato 200g
- Peanuts 20g
- Carrot 2
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 30g
- Almond butter 1 tbsp
- Halloumi 80g
- Coconut milk light 200ml
- Low-fat Greek yogurt 150g
- Skyr 150g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Curry powder 2 tsp
- Mixed beans tinned 400g
- Cumin 1 tsp
- Banana half
- Cauliflower 300g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Pomegranate seeds 30g
- Frozen mixed berries 80g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Rye crackers 4
- Light Caesar dressing 20g
- Parmesan 10g
- Olive oil 1 tbsp
- Basil leaves
- Balsamic glaze 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Olives 10
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.
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.