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 Alternative High-Variety 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 110g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
2,008 kcal110g protein248g carbs63g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2002 kcal per person94g protein · 292g carbs per person
Breakfast646 kcal · 19g protein · 99g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 646 kcal, 19g protein, 99g carbs.
Recipe
Ingredients
- 90g rolled oats
- 275ml oat milk
- 1 banana
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch527 kcal · 27g protein · 73g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 527 kcal, 27g protein, 73g carbs.
Recipe
Ingredients
- 150g silken tofu
- 90g edamame beans
- 80g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. 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.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner638 kcal · 28g protein · 109g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 638 kcal, 28g protein, 109g carbs.
Recipe
Ingredients
- 90g brown rice (dry weight)
- 200g mushrooms
- 90g frozen peas
- 1 onion
- 575ml vegetable stock
- 20g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack102 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 102 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 4 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
Snack89 kcal · 16g protein · 6g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 89 kcal, 16g protein, 6g carbs.
Recipe
Ingredients
- 150g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Lidl Pescatarian Alternative High-Variety 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
2002 kcal - 94g protein, 292g carbs, 48g fat, 35g fibre- Breakfast: Banana and Peanut Butter Porridge (646 kcal, 19g protein, 99g carbs, 18g fat, 15g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (527 kcal, 27g protein, 73g carbs, 13g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (638 kcal, 28g protein, 109g carbs, 8g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Skyr High-Protein Yogurt (89 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Tuesday
1999 kcal - 86g protein, 232g carbs, 84g fat, 33g fibre- Breakfast: Banana and Peanut Butter Porridge (527 kcal, 16g protein, 80g carbs, 15g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (542 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (579 kcal, 43g protein, 57g carbs, 23g fat, 5g fibre per person)
- Snack: Almonds and Dried Cranberries (168 kcal, 4g protein, 14g carbs, 10g fat, 2g fibre per person)
- Snack: Walnuts and Dried Blueberries (183 kcal, 3g protein, 14g carbs, 13g fat, 2g fibre per person)
Wednesday
2002 kcal - 92g protein, 222g carbs, 82g fat, 35g fibre- Breakfast: Banana and Peanut Butter Porridge (490 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (487 kcal, 34g protein, 36g carbs, 21g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (751 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
- Snack: Apple and Peanut Butter (124 kcal, 3g protein, 18g carbs, 6g fat, 3g fibre per person)
- Snack: Apple with Walnuts (150 kcal, 2g protein, 17g carbs, 9g fat, 4g fibre per person)
Thursday
2051 kcal - 92g protein, 208g carbs, 94g fat, 33g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (479 kcal, 24g protein, 19g carbs, 34g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (146 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Friday
2001 kcal - 142g protein, 280g carbs, 36g fat, 52g fibre- Breakfast: Banana and Peanut Butter Porridge (620 kcal, 19g protein, 96g carbs, 17g fat, 14g fibre per person)
- Lunch: Chickpea and Tuna Salad (368 kcal, 46g protein, 34g carbs, 5g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (552 kcal, 29g protein, 108g carbs, 2g fat, 27g fibre per person)
- Snack: Chocolate Protein Shake (230 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (231 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Saturday
2001 kcal - 136g protein, 265g carbs, 42g fat, 45g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (566 kcal, 23g protein, 107g carbs, 3g fat, 17g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (707 kcal, 63g protein, 89g carbs, 11g fat, 13g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (127 kcal, 12g protein, 15g carbs, 3g fat, 5g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (154 kcal, 15g protein, 18g carbs, 3g fat, 1g fibre per person)
Sunday
2001 kcal - 127g protein, 234g carbs, 56g fat, 39g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (489 kcal, 43g protein, 57g carbs, 9g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (609 kcal, 30g protein, 105g carbs, 3g fat, 18g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (358 kcal, 17g protein, 21g carbs, 24g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (186 kcal, 19g protein, 24g carbs, 1g fat, 5g fibre per person)
Weekly shopping list
Protein
- Silken tofu 150g
- Falafel 4
- Salmon fillet 250g
- Firm tofu 150g
- Tinned chickpeas 210g
- Tinned tuna in spring water 460g
- Green lentils 180g
- Whey protein powder 30g
- Eggs 4
- Black beans 200g
- Red lentils 80g
- Smoked mackerel fillet 65g
Carbs & Grains
- Rolled oats 380g
- Brown rice 370g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Soba noodles 70g
- Quinoa 60g
- Wholemeal pasta 180g
- Low-sugar granola 30g
- Wholemeal bread 4 slices
Vegetables
- Edamame beans 160g
- Mushrooms 370g
- peas 95g
- Onion 3
- Celery 6 sticks
- Mixed leaves 85g
- Tomato 1
- Cucumber 2 (427g required)
- Pak choi 120g
- Baby spinach 180g
- mixed veg 150g
- Courgette 1
- Red pepper 1
- Red onion 1
- Carrot 3
- Sweet potato mash 230g
- Avocado 1
- Tinned tomatoes 1 x 400g tin (196g required)
- Spring onion 2
- Butternut squash 320g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1266ml required)
- Parmesan 35g
- Skyr 150g
- Tinned coconut milk light 1 x 400ml tin (144ml required)
- Halloumi 90g
- Ricotta 90g
- Cottage cheese 140g
- Semi-skimmed milk 1 x 1L carton (270ml required)
- Low-fat Greek yogurt 380g
- Light cream cheese 16g
Fruit
- Banana 6
- Dried blueberries 16g
- Apple 2
- berries 60g
Herbs & Spices
- Garlic 6 cloves
- Chilli flakes, optional to taste x2
- Coriander, optional to taste
- Dill 1 tsp
Condiments & Oils
- Peanut butter 80g
- Miso paste 1.75 tbsp
- Soy sauce 2.75 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1300ml required)
- Almond butter 1 tbsp
- Hummus 35g
- Lemon dressing 25g
- Curry paste 22g
- Olive oil 2 tbsp
- Honey 2 tsp
- Salsa 50g
- Sesame oil 1 tsp
Extras
- Sesame seeds 1.75 tsp
- Almonds 40g
- Dried cranberries 16g
- Walnuts 35g
- Pumpkin seeds 7g
- Balsamic glaze 1 tsp
- Lemon juice 1.25 tbsp
- Sweetcorn 160g
- Lime juice, optional to taste
- Reduced-fat cheddar 30g
- Oatcakes 3
- Rye 4 crackers
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 a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- 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 110g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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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