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 Recovery 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 calories, protein totals and the weekly shopping list.
Supermarket: LidlCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 109g protein
Breakfast: Oat Porridge with Berries (359 kcal, 12g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (483 kcal, 27g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (573 kcal, 52g protein)
Snack: Oat Biscuits with Peanut Butter (270 kcal, 9g protein)
Snack: Mixed Nuts and Dried Fruit (315 kcal, 9g protein)
Tuesday
2000 kcal - 130g protein
Breakfast: Oat Porridge with Berries (410 kcal, 14g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (526 kcal, 31g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (564 kcal, 28g protein)
Snack: Smoked Salmon on Cucumber Slices (231 kcal, 26g protein)
Snack: Pea Protein Green Smoothie (269 kcal, 31g protein)
Wednesday
2000 kcal - 117g protein
Breakfast: Oat Porridge with Berries (398 kcal, 14g protein)
Lunch: Vegetable Frittata Slice with Green Salad (447 kcal, 30g protein)
Dinner: Lamb Keema with Cauliflower Rice (658 kcal, 55g protein)
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
