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 136g of protein, built around Lidl's Simply / own-brand core range for an estimated £55–95/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person143g protein · 223g 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.
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
Bring a small pan of water to a gentle simmer.
Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch602 kcal · 31g protein · 94g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach.
Recipe
Ingredients
90g green lentils (dry weight)
1 medium sweet potato
2 generous handfuls baby spinach (about 50g)
1 tbsp plus 1 tsp tahini
lemon juice, to taste
1 tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
Rinse and dry baby spinach.
Arrange the cooked green lentils, medium sweet potato and baby spinach in a bowl and finish with tahini, lemon juice, to taste and cumin.
Dinner567 kcal · 46g protein · 62g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes.
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.
Snack235 kcal · 15g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers.
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.
Snack120 kcal · 11g protein · 15g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove.
Recipe
Ingredients
90g low-fat Greek yogurt
¼ cucumber, grated
1 garlic clove
1 carrot
2 celery sticks
1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
Squeeze the grated cucumber in a clean tea towel to remove the excess water.
Crush or finely grate the garlic, then stir it into the low-fat Greek yogurt with the cucumber and dill. Season to taste.
Cut the carrot and celery sticks into batons and serve them with the tzatziki for dipping.
Estimated cost: £55–95/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £55–95 per week for one person at typical UK prices, 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 136g 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.
