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 Recovery Weekly 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 130g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
1,997 kcal130g protein197g carbs75g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2002 kcal per person127g protein · 216g carbs per person
Breakfast475 kcal · 40g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 475 kcal, 40g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch374 kcal · 17g protein · 63g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 374 kcal, 17g protein, 63g carbs.
Recipe
Ingredients
- 5 tbsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner567 kcal · 46g protein · 62g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 567 kcal, 46g protein, 62g carbs.
Recipe
Ingredients
- 175g king prawns
- 80g wholemeal pasta (dry weight)
- 175g cherry tomatoes
- 3 garlic cloves
- 1 tbsp olive oil
- basil fresh, to taste
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add cherry tomatoes and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil, basil fresh and chilli flakes, to taste, and heat through before serving.
Snack237 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 237 kcal, 16g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
Snack349 kcal · 8g protein · 39g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 349 kcal, 8g protein, 39g carbs.
Recipe
Ingredients
- 4 oat biscuits
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
2002 kcal - 127g protein, 216g carbs, 71g fat, 31g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (374 kcal, 17g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (567 kcal, 46g protein, 62g carbs, 16g fat, 9g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (237 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Tuesday
2003 kcal - 104g protein, 267g carbs, 53g fat, 38g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (407 kcal, 35g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (437 kcal, 23g protein, 61g carbs, 11g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (601 kcal, 29g protein, 104g carbs, 3g fat, 17g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (206 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (352 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Wednesday
2003 kcal - 121g protein, 223g carbs, 65g fat, 40g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (396 kcal, 33g protein, 26g carbs, 16g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (372 kcal, 26g protein, 37g carbs, 10g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (829 kcal, 34g protein, 120g carbs, 26g fat, 21g fibre per person)
- Snack: Sardines on Rye Crackers (216 kcal, 16g protein, 22g carbs, 6g fat, 5g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (190 kcal, 12g protein, 18g carbs, 7g fat, 3g fibre per person)
Thursday
1977 kcal - 129g protein, 210g carbs, 71g fat, 24g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (467 kcal, 39g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (455 kcal, 32g protein, 38g carbs, 21g fat, 6g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (172 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Friday
2020 kcal - 148g protein, 148g carbs, 89g fat, 19g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (524 kcal, 44g protein, 35g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (632 kcal, 44g protein, 47g carbs, 28g fat, 7g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (550 kcal, 38g protein, 42g carbs, 25g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (225 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (89 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Saturday
1967 kcal - 118g protein, 155g carbs, 99g fat, 29g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (585 kcal, 29g protein, 20g carbs, 42g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (844 kcal, 54g protein, 91g carbs, 31g fat, 9g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Sunday
2004 kcal - 165g protein, 159g carbs, 74g fat, 27g fibre- Breakfast: Egg White Omelette with Peppers (203 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (476 kcal, 53g protein, 60g carbs, 3g fat, 6g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (723 kcal, 47g protein, 49g carbs, 37g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (329 kcal, 29g protein, 11g carbs, 14g fat, 2g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (273 kcal, 8g protein, 22g carbs, 19g fat, 4g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Smoked salmon 600g
- King prawns 190g
- Silken tofu 120g
- Red lentils 80g
- Tinned chickpeas 290g
- Tinned sardines in spring water 65g
- Salmon fillet 280g
- Firm tofu 400g
- Mackerel fillet 170g
- Egg whites 460g
- Tinned tuna in spring water 170g
- Beef tomato 2
Carbs & Grains
- Wholemeal bread 9 slices
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Wholemeal pasta 85g
- Oat 4 biscuits
- Brown rice 200g
- Rice 6 cakes
- Rolled oats 40g
- Quinoa 140g
- New potatoes 410g
- Rice noodles 90g
- Baking potato 230g
Vegetables
- Courgette 2
- Red pepper 2
- Spinach 100g
- Cherry tomatoes 2 x 300g packs (339g required)
- Edamame beans 80g
- Butternut squash 310g
- Onion 3
- Cucumber 1 (122g required)
- Mixed leaves 110g
- Baby spinach 170g
- Tinned tomatoes 1 x 400g tin (144g required)
- Green beans 90g
- Broccoli 180g
- Spring onion 8
- Watercress 40g
- Mixed peppers 230g
- Celery 5 sticks
Dairy & Eggs
- Light cream cheese 50g
- Coconut milk light 1 x 400ml tin (144ml required)
- Cottage cheese 90g
- Skyr 150g
- Halloumi 120g
- Low-fat Greek yogurt 35g
- Reduced-fat feta 70g
- Light mozzarella 120g
Fruit
- Banana 2
- Raisins 45g
- Apple 1
Herbs & Spices
- Garlic 5 cloves
- Basil, optional to taste x2
- Chilli flakes, optional to taste
- Dill 0.75 tsp
- Mixed herbs 1.25 tbsp
Condiments & Oils
- Hummus 75g
- Olive oil 2.75 tbsp
- Peanut butter 65g
- Miso paste 2.5 tsp
- Soy sauce 2.5 tsp
- Vegetable stock 2 cubes (makes 1L; 543ml required)
- Honey 2.5 tsp
- Curry paste 22g
- Teriyaki sauce 35g
- Lemon dressing 14g
- Mustard dressing 19g
- Olive oil spray, optional light coating x2
- Tamari 2.25 tbsp
- Almond butter 1.25 tbsp
Extras
- Lemon juice 1.5 tbsp
- Rye 8 crackers
- Sesame seeds 1.75 tsp
- Chia seeds 4g
- Lemon juice, optional to taste x2
- Lemon 1
- Pumpkin seeds 9g
- Mixed nuts 65g
- Balsamic glaze 2.25 tsp
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 22g
- Walnuts 22g
- Sweetcorn 70g
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 post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
- 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 130g 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 both protein and carbs are set high together, rather than trading one off against the other.
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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