Lidl Pescatarian Alternative High-Variety Muscle Gain Plan — 2,000 kcal
Free 7-day Pescatarian 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
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 390 kcal, 28g protein.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 480 kcal, 42g protein.
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 470 kcal, 36g protein.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber quarter grated, garlic clove half. Ready in 5 min — 140 kcal, 8g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Lidl.
Protein
- Smoked salmon 80g
- Cod fillet 180g
- King prawns 200g
- Tinned tuna in spring water 145g
- Eggs 3
- Tuna steak 200g
Carbs & Grains
- Wholewheat noodles 90g dry
- Rice cakes 2
- Low-sugar granola 30g
- Baking potato 200g
- Rolled oats 50g
- Brown rice 90g dry
- Soba noodles 80g dry
- New potatoes 250g
Vegetables
- Cucumber 4 slices
- Sweet potato 200g
- Carrot 1
- Celery sticks 2
- Red onion half
- Spinach 60g
- Cherry tomatoes 8
- Sweetcorn 60g
- Onion 1
- Baby spinach 40g
- Asparagus 150g
- Edamame beans 100g
- Frozen edamame beans 150g
- Avocado half
Dairy & Eggs
- Light cream cheese 40g
- Low-fat Greek yogurt 100g
- Peanut butter 1 tbsp
- Butternut squash 400g
- Almond butter 1 tbsp
- Oat milk 100ml
Extras & Condiments
- Wholemeal bagel 1
- Lemon juice 1 tsp
- Olive oil 1 tsp
- Paprika 1 tsp
- Pak choi 150g
- Soy sauce 1 tbsp
- Lime juice
- Garlic clove half
- Dill 1 tsp
- Hummus 60g
- Reduced-fat feta 60g
- Mixed herbs 1 tsp
- Banana 1
- Honey 1 tsp
- Vegetable stock 700ml
- Almonds 25g
- Dried cranberries 20g
- Chia seeds 1 tsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Green beans 150g
- Parsley
- Rye crackers 4
- Sea salt pinch
- Medjool dates 2
- Hemp seeds 1 tbsp
- Reduced-sugar baked beans 200g
- Cumin 0.5 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
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)
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?
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.