What this plan is for
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 Pescatarian Muscle Gain Plan — 2,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 135g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal135g protein225g carbs63g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person118g protein · 214g carbs per person
Breakfast356 kcal · 24g protein · 41g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 356 kcal, 24g protein, 41g carbs.
Recipe
Ingredients
- 175g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch540 kcal · 29g protein · 67g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 540 kcal, 29g protein, 67g carbs.
Recipe
Ingredients
- ¾ of a standard tin of mackerel, drained
- 70g brown rice (dry weight)
- ½ cucumber
- ½ red onion
- 1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain mackerel.
- Slice or chop cucumber and red onion.
- Arrange mackerel, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner687 kcal · 42g protein · 88g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 687 kcal, 42g protein, 88g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack266 kcal · 6g protein · 10g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 266 kcal, 6g protein, 10g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
Snack151 kcal · 17g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 151 kcal, 17g protein, 8g carbs.
Recipe
Ingredients
- 125g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Pescatarian 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 - 118g protein, 214g carbs, 75g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (356 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (540 kcal, 29g protein, 67g carbs, 16g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (687 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (151 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Tuesday
1999 kcal - 149g protein, 195g carbs, 73g fat, 23g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (381 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (584 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (800 kcal, 50g protein, 62g carbs, 39g fat, 9g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (141 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Wednesday
2000 kcal - 146g protein, 200g carbs, 74g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (398 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (200 kcal, 31g protein, 21g carbs, 2g fat, 3g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1096 kcal, 55g protein, 111g carbs, 48g fat, 16g fibre per person)
- Snack: Cottage Cheese with Cucumber (173 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (133 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
2001 kcal - 128g protein, 237g carbs, 51g fat, 34g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (383 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (781 kcal, 38g protein, 135g carbs, 4g fat, 22g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (144 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (284 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Friday
2002 kcal - 118g protein, 164g carbs, 95g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (355 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (609 kcal, 42g protein, 45g carbs, 27g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (622 kcal, 29g protein, 60g carbs, 29g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (150 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Saturday
2000 kcal - 139g protein, 297g carbs, 31g fat, 42g fibre- Breakfast: Ricotta Toast with Berries (427 kcal, 20g protein, 55g carbs, 14g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (417 kcal, 40g protein, 54g carbs, 8g fat, 9g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (900 kcal, 44g protein, 167g carbs, 5g fat, 23g fibre per person)
- Snack: Skyr High-Protein Yogurt (101 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (155 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Sunday
1998 kcal - 145g protein, 269g carbs, 42g fat, 39g fibre- Breakfast: Ricotta Toast with Berries (402 kcal, 19g protein, 50g carbs, 14g fat, 7g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (644 kcal, 28g protein, 119g carbs, 8g fat, 19g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (644 kcal, 65g protein, 75g carbs, 10g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (174 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (134 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned mackerel in brine 120g
- Firm tofu 575g
- Salmon fillet 320g
- King prawns 160g
- Tinned chickpeas 320g
- Eggs 2
- Red lentils 230g
- Beef tomato 1
- Cod fillet 200g
Carbs & Grains
- Brown rice 410g
- Wholewheat noodles 80g
- Wholemeal pasta 170g
- Wholemeal bread 7 slices
- Wholemeal 1 roll
- Quinoa 75g
- White potatoes 270g
Vegetables
- Cucumber 4 (945g required)
- Red onion 1
- Broccoli 280g
- Spring onion 2
- Baby spinach 400g
- Mixed leaves 85g
- mixed veg 220g
- Carrot 2
- Celery 4 sticks
- Watercress 30g
- Butternut squash 400g
- Onion 3
- Sweet potato 220g
- Tinned tomatoes 2 x 400g tins (426g required)
Dairy & Eggs
- Skyr 1.3kg
- Cottage cheese 600g
- Low-fat Greek yogurt 675g
- Tinned coconut milk light 1 x 400ml tin (211ml required)
- Light mozzarella 100g
- Ricotta 90g
- Parmesan 14g
- Ricotta cheese 220g
- Semi-skimmed milk 1 x 1L carton (159ml required)
Fruit
- Banana 5
- mixed berries 250g
- Mango 1
- berries 180g
Herbs & Spices
- Ginger 2.25 tsp
- Garlic 12 cloves
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Dill 2.25 tsp
- Basil, optional to taste
- Paprika 1.25 tsp
- Garam masala 2.25 tsp
- Curry powder 2.25 tsp
- Parsley, optional to taste
Condiments & Oils
- Honey 2.5 tbsp
- Lemon dressing 30g
- Teriyaki sauce 40g
- Soy sauce 2 tbsp
- Olive oil 2.25 tbsp
- Curry paste 35g
- Light mayo 20g
- Mustard 1 tsp
- Vegetable stock 2 cubes (makes 1L; 699ml required)
Extras
- Walnuts 100g
- Sesame seeds 1 tsp
- Dark chocolate 70% 55g
- Almonds 40g
- Lemon juice, optional to taste
- Lime juice, optional to taste
- Balsamic glaze 1 tsp
- Pumpkin seeds 9g
- Lemon 1
- Smoked haddock fillet 190g
- Reduced-fat cheddar 35g
Shopping This Plan At Lidl
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.
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 135g of protein per day across the week, based on the meals actually selected — well above 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Lidl.
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