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 Higher-Protein Weekly Muscle Gain Plan — 2,500 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: ~2500 kcal/dayBudget: £30–40Diet: All diets
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (621 kcal, 28g protein)
Dinner: Chicken and Lentil One-Pot Stew (808 kcal, 78g protein)
Snack: Almond Butter with Celery Sticks (248 kcal, 8g protein)
Snack: Rice Cakes with Cottage Cheese (264 kcal, 22g protein)
Weekly shopping list
Protein
Eggs 3
King prawns 270g
Turkey mince lean 300g
Tinned tuna in spring water 120g
Chicken breast 270g
Tinned chickpeas 300g
Smoked mackerel fillet 120g
Black beans tinned 310g
Tuna steak 310g
Red lentils 185g
Chicken thighs 340g
Green lentils 155g
Carbs & Grains
Wholemeal bread 3 slices
Brown rice 120g dry
Wholemeal pasta 135g dry
Oatcakes 5
Rice cakes 5
Wholemeal roll 1
Rye bread 3 slices
Wholemeal pitta 2
Vegetables
Black pepper pinch
Baby spinach 90g
Tinned tomatoes 600g
Onion 1
Frozen edamame beans 225g
Broccoli 300g
Frozen peas 120g
Romaine lettuce leaves 6
Avocado 3/4
Cherry tomatoes 12
Mushrooms 300g
Sweetcorn 95g
Asparagus 235g
Spinach 85g
Courgette 2 roasted
Red pepper 2 roasted
Pea protein powder 45g
Carrot 2
Celery 3 stalks
Celery sticks 6
Dairy & Eggs
Butter 7g
Light cream cheese 30g
Low-fat Greek yogurt 230g
Cottage cheese 155g
Oat milk 390ml
Almond butter 1.5 tbsp
Extras & Condiments
Garlic 4 cloves
Lemon juice
Olive oil 1.5 tsp
Mixed herbs 1.5 tsp
Rye crackers 6
Sea salt pinch
Soy sauce 1.5 tbsp
Sesame oil 1.5 tsp
Smoked paprika 1.5 tsp
Cumin 0.75 tsp
Light mayo 25g
Mixed leaves 120g
Lemon dressing 25g
Low-fat crème fraîche 75g
Thyme 1.5 tsp
Frozen berries 90g
Honey 1.5 tsp
Salsa 80g
Coriander fresh
Lime juice
Green pesto 35g
Parmesan 15g
Reduced-fat feta 85g
Mixed nuts 40g
Raisins 30g
Turmeric 0.75 tsp
Ginger 1.5 tsp
Garam masala 3 tsp
Banana 3/4
Vegetable stock 775ml
Paprika 3 tsp
Your 7-Day Meal Plan
Monday
2500 kcal204g protein
Breakfast464 kcal · 27g protein · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 464 kcal, 27g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Eggs 3, Wholemeal bread 3 slices, Butter 7g, Black pepper pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch659 kcal · 54g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 659 kcal, 54g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 270g, Brown rice 120g dry, Garlic 4 cloves, Lemon juice, Baby spinach 90g, Olive oil 1.5 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner868 kcal · 72g protein · 25 min
Turkey Mince Bolognese with Wholemeal Pasta
Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 868 kcal, 72g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
