Lidl Pescatarian Quick Shop Weekly Muscle Gain Plan — 2,000 kcal

Free printable pescatarian UK muscle gain meal plan for Lidl: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

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 Pescatarian Quick Shop 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: Pescatarian

7-day meal plan

Monday

2000 kcal - 123g protein
  • Breakfast: Baked Beans on Wholemeal Toast (422 kcal, 19g protein)
  • Lunch: Miso Tofu and Edamame Bowl (506 kcal, 34g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (626 kcal, 31g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (241 kcal, 22g protein)
  • Snack: Rice Cakes with Cottage Cheese (205 kcal, 17g protein)

Tuesday

2000 kcal - 99g protein
  • Breakfast: Baked Beans on Wholemeal Toast (398 kcal, 18g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (534 kcal, 45g protein)
  • Dinner: Chickpea and Sweet Potato Stew (477 kcal, 18g protein)
  • Snack: Oat Biscuits with Peanut Butter (273 kcal, 9g protein)
  • Snack: Mixed Nuts and Dried Fruit (318 kcal, 9g protein)

Wednesday

2000 kcal - 130g protein
  • Breakfast: Baked Beans on Wholemeal Toast (455 kcal, 21g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (532 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (571 kcal, 29g protein)
  • Snack: Smoked Salmon on Cucumber Slices (234 kcal, 26g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (208 kcal, 23g protein)

Thursday

2000 kcal - 100g protein
  • Breakfast: Baked Beans on Wholemeal Toast (424 kcal, 19g protein)
  • Lunch: Tuna Niçoise Salad (521 kcal, 46g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (521 kcal, 22g protein)
  • Snack: Walnuts and Dried Blueberries (267 kcal, 6g protein)
  • Snack: Apple and Peanut Butter (267 kcal, 7g protein)

Friday

2000 kcal - 120g protein
  • Breakfast: Baked Beans on Wholemeal Toast (440 kcal, 20g protein)
  • Lunch: Baked Falafel and Salad Pitta (566 kcal, 20g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (604 kcal, 48g protein)
  • Snack: Carrot Sticks with Hummus (226 kcal, 9g protein)
  • Snack: Cottage Cheese with Cucumber (164 kcal, 23g protein)

Saturday

2000 kcal - 140g protein
  • Breakfast: Ricotta Toast with Berries (405 kcal, 22g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (442 kcal, 20g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (564 kcal, 44g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (356 kcal, 34g protein)
  • Snack: Light Mozzarella and Tomato (233 kcal, 20g protein)

Sunday

2000 kcal - 135g protein
  • Breakfast: Ricotta Toast with Berries (373 kcal, 20g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (497 kcal, 41g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (655 kcal, 47g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (271 kcal, 11g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (204 kcal, 16g protein)

Weekly shopping list

Protein

  • Silken tofu 180g
  • Smoked salmon 70g
  • Tinned tuna in spring water 165g
  • Tinned chickpeas 225g
  • Firm tofu 235g
  • King prawns 155g
  • Eggs 1
  • Green lentils 125g
  • Tinned tuna 180g
  • Egg 1
  • Beef tomato 1
  • Salmon fillet 205g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 95g dry
  • Wholemeal pasta 110g dry
  • Rice cakes 4
  • Oat biscuits 5
  • Wholewheat noodles 105g dry
  • New potatoes 180g
  • Wholemeal pitta 1
  • Low-sugar granola 35g
  • Rolled oats 55g

Vegetables

  • Edamame beans 120g
  • Baby spinach 180g
  • Spring onion 2
  • Sweet potato 280g
  • Tinned tomatoes 450g
  • Spinach 115g
  • Broccoli 130g
  • Onion 1
  • Red pepper 1
  • Cucumber 1
  • Romaine lettuce leaves 5
  • Cherry tomatoes 10
  • Tomato 1
  • Frozen peas 100g
  • Carrot 3
  • Cucumber 3/4
  • Courgette 1
  • Sweet potato 245g mashed

Dairy & Eggs

  • Ricotta 120g
  • Light cream cheese 35g
  • Cottage cheese 120g
  • Peanut butter 1.25 tbsp
  • Coconut milk light 240ml
  • Ricotta cheese 125g
  • Low-fat Greek yogurt 185g
  • Light mozzarella 125g

Extras & Condiments

  • Reduced-sugar baked beans 240g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 2 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Rye crackers 4
  • Sesame oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Light mayo 20g
  • Lemon juice
  • Green beans 95g
  • Olives 12
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 25g
  • Apple 1
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Frozen berries 100g
  • Honey 1.25 tsp
  • Vegetable stock 625ml
  • Lemon dressing 20g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Lemon 1
  • Dill 1.25 tsp
  • Chia seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal123g protein
Breakfast422 kcal · 19g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 422 kcal, 19g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 240g, Wholemeal bread 2 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch506 kcal · 34g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 506 kcal, 34g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 180g, Edamame beans 120g, Brown rice 95g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner626 kcal · 31g protein · 20 min

Spinach and Ricotta Wholemeal Pasta

Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 626 kcal, 31g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Ricotta 120g, Wholemeal pasta 110g dry, Baby spinach 180g, Garlic 2 cloves, Parmesan 20g, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack241 kcal · 22g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 241 kcal, 22g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 70g, Light cream cheese 35g, Rye crackers 4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack205 kcal · 17g protein · 3 min

Rice Cakes with Cottage Cheese

Made with rice cakes, cottage cheese. Ready in 3 min — 205 kcal, 17g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Rice cakes 4, Cottage cheese 120g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Lidl.

Protein

  • Silken tofu 180g
  • Smoked salmon 70g
  • Tinned tuna in spring water 165g
  • Tinned chickpeas 225g
  • Firm tofu 235g
  • King prawns 155g
  • Eggs 1
  • Green lentils 125g
  • Tinned tuna 180g
  • Egg 1
  • Beef tomato 1
  • Salmon fillet 205g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 95g dry
  • Wholemeal pasta 110g dry
  • Rice cakes 4
  • Oat biscuits 5
  • Wholewheat noodles 105g dry
  • New potatoes 180g
  • Wholemeal pitta 1
  • Low-sugar granola 35g
  • Rolled oats 55g

Vegetables

  • Edamame beans 120g
  • Baby spinach 180g
  • Spring onion 2
  • Sweet potato 280g
  • Tinned tomatoes 450g
  • Spinach 115g
  • Broccoli 130g
  • Onion 1
  • Red pepper 1
  • Cucumber 1
  • Romaine lettuce leaves 5
  • Cherry tomatoes 10
  • Tomato 1
  • Frozen peas 100g
  • Carrot 3
  • Cucumber 3/4
  • Courgette 1
  • Sweet potato 245g mashed

Dairy & Eggs

  • Ricotta 120g
  • Light cream cheese 35g
  • Cottage cheese 120g
  • Peanut butter 1.25 tbsp
  • Coconut milk light 240ml
  • Ricotta cheese 125g
  • Low-fat Greek yogurt 185g
  • Light mozzarella 125g

Extras & Condiments

  • Reduced-sugar baked beans 240g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 2 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Rye crackers 4
  • Sesame oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Light mayo 20g
  • Lemon juice
  • Green beans 95g
  • Olives 12
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 25g
  • Apple 1
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Frozen berries 100g
  • Honey 1.25 tsp
  • Vegetable stock 625ml
  • Lemon dressing 20g
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Lemon 1
  • Dill 1.25 tsp
  • Chia seeds 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Lidl.

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