Lidl Pescatarian Recovery 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 difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietPescatarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 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 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 calories, protein totals and the weekly shopping list.

Supermarket: LidlCalories: ~2000 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 110g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (395 kcal, 9g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (497 kcal, 25g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (586 kcal, 46g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (293 kcal, 10g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (229 kcal, 20g protein)

Tuesday

2000 kcal - 136g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (354 kcal, 8g protein)
  • Lunch: Green Lentil and Halloumi Bowl (560 kcal, 34g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (663 kcal, 48g protein)
  • Snack: Skyr High-Protein Yogurt (172 kcal, 23g protein)
  • Snack: Sardines on Rye Crackers (251 kcal, 23g protein)

Wednesday

2000 kcal - 116g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (376 kcal, 8g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (485 kcal, 29g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (630 kcal, 44g protein)
  • Snack: Apple with Walnuts (255 kcal, 6g protein)
  • Snack: Pea Protein Green Smoothie (254 kcal, 29g protein)

Thursday

2000 kcal - 128g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (388 kcal, 9g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (600 kcal, 53g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (575 kcal, 33g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (262 kcal, 23g protein)
  • Snack: Tzatziki with Vegetable Dippers (175 kcal, 10g protein)

Friday

2000 kcal - 97g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (367 kcal, 8g protein)
  • Lunch: Chickpea and Tuna Salad (462 kcal, 40g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (544 kcal, 33g protein)
  • Snack: Banana and Almonds (296 kcal, 7g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (331 kcal, 9g protein)

Saturday

2000 kcal - 120g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (414 kcal, 27g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (514 kcal, 40g protein)
  • Dinner: Tofu Pad Thai (536 kcal, 29g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (279 kcal, 16g protein)
  • Snack: Almonds and Dried Cranberries (257 kcal, 8g protein)

Sunday

2000 kcal - 99g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (430 kcal, 28g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (535 kcal, 37g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (547 kcal, 21g protein)
  • Snack: Dark Chocolate and Almonds (302 kcal, 7g protein)
  • Snack: Almond Butter with Celery Sticks (186 kcal, 6g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Tinned tuna 185g
  • Egg 1
  • Green lentils 115g cooked
  • Salmon fillet 205g
  • Tinned sardines in spring water 105g
  • Firm tofu 220g
  • Mackerel fillet 220g
  • Cod fillet 225g
  • Smoked mackerel fillet 100g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 180g
  • Eggs 3
  • Tinned sardines 140g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal bread 3 slices
  • Brown rice 95g dry
  • New potatoes 300g
  • Oatcakes 4
  • Rice cakes 2
  • Baking potato 225g
  • Rice noodles 90g dry
  • Wholemeal pasta 95g dry

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Sweet potato 250g mashed
  • Spring onion 3
  • Avocado half
  • Cucumber 70g
  • Sweet potato 230g
  • Broccoli 230g
  • Pea protein powder 35g
  • Spinach 35g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Cucumber half
  • Red onion half
  • Sweetcorn 65g
  • Peanuts 20g
  • Baby spinach 45g
  • Mushrooms 235g
  • Frozen peas 115g
  • Onion 1

Dairy & Eggs

  • Low-fat Greek yogurt 190g
  • Halloumi 90g
  • Skyr 170g
  • Oat milk 300ml
  • Light cream cheese 25g
  • Tinned coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed leaves 75g
  • Lemon dressing 20g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Pomegranate seeds 35g
  • Olive oil 1.25 tbsp
  • Lemon 1
  • Dill 1.25 tsp
  • Rye crackers 5
  • Roasted mixed veg 180g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Apple 1
  • Walnuts 25g
  • Banana half
  • Paprika 1.25 tsp
  • Teriyaki sauce 50g
  • Garlic clove 3/4
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Banana 1
  • Almonds 25g
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice
  • Reduced-fat cheddar 45g
  • Dried cranberries 20g
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Dark chocolate 70% 35g

Your 7-Day Meal Plan

Monday

2000 kcal110g protein
Breakfast395 kcal · 9g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 395 kcal, 9g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch497 kcal · 25g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 497 kcal, 25g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 3 slices, Watercress 40g, Mustard 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner586 kcal · 46g protein · 30 min

Tuna and Sweet Potato Fishcakes with Salad

Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 586 kcal, 46g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna 185g, Sweet potato 250g mashed, Spring onion 3, Egg 1, Mixed leaves 75g, Lemon dressing 20g.
  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.
Snack293 kcal · 10g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 293 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 40g, Dark chocolate chips 20g.
  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.
Snack229 kcal · 20g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 229 kcal, 20g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 190g, Frozen mixed berries 100g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Eggs 2 hard-boiled
  • Tinned tuna 185g
  • Egg 1
  • Green lentils 115g cooked
  • Salmon fillet 205g
  • Tinned sardines in spring water 105g
  • Firm tofu 220g
  • Mackerel fillet 220g
  • Cod fillet 225g
  • Smoked mackerel fillet 100g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 180g
  • Eggs 3
  • Tinned sardines 140g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal bread 3 slices
  • Brown rice 95g dry
  • New potatoes 300g
  • Oatcakes 4
  • Rice cakes 2
  • Baking potato 225g
  • Rice noodles 90g dry
  • Wholemeal pasta 95g dry

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Sweet potato 250g mashed
  • Spring onion 3
  • Avocado half
  • Cucumber 70g
  • Sweet potato 230g
  • Broccoli 230g
  • Pea protein powder 35g
  • Spinach 35g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Cucumber half
  • Red onion half
  • Sweetcorn 65g
  • Peanuts 20g
  • Baby spinach 45g
  • Mushrooms 235g
  • Frozen peas 115g
  • Onion 1

Dairy & Eggs

  • Low-fat Greek yogurt 190g
  • Halloumi 90g
  • Skyr 170g
  • Oat milk 300ml
  • Light cream cheese 25g
  • Tinned coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed leaves 75g
  • Lemon dressing 20g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Pomegranate seeds 35g
  • Olive oil 1.25 tbsp
  • Lemon 1
  • Dill 1.25 tsp
  • Rye crackers 5
  • Roasted mixed veg 180g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Apple 1
  • Walnuts 25g
  • Banana half
  • Paprika 1.25 tsp
  • Teriyaki sauce 50g
  • Garlic clove 3/4
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Banana 1
  • Almonds 25g
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice
  • Reduced-fat cheddar 45g
  • Dried cranberries 20g
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Dark chocolate 70% 35g

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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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