Lidl Wholegrain Weekly Muscle Gain Plan — 2,500 kcal

Free printable UK muscle gain meal plan for Lidl: 7 days at ~2,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketLidl
Calorie target~2500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Wholegrain 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

7-day meal plan

Monday

2500 kcal - 157g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (538 kcal, 20g protein)
  • Lunch: Chicken and Orzo Soup (717 kcal, 65g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (700 kcal, 29g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (293 kcal, 23g protein)
  • Snack: Hard-Boiled Eggs (252 kcal, 20g protein)

Tuesday

2500 kcal - 178g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (525 kcal, 19g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (621 kcal, 32g protein)
  • Dinner: Chicken Stir-Fry with Wholewheat Noodles (812 kcal, 73g protein)
  • Snack: Tuna on Rye Crackers (303 kcal, 35g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (239 kcal, 19g protein)

Wednesday

2500 kcal - 160g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (516 kcal, 19g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (734 kcal, 63g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (688 kcal, 34g protein)
  • Snack: Roasted Spiced Chickpeas (312 kcal, 16g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (250 kcal, 28g protein)

Thursday

2500 kcal - 191g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (516 kcal, 19g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (547 kcal, 53g protein)
  • Dinner: Lamb Keema with Cauliflower Rice (828 kcal, 69g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (328 kcal, 28g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (281 kcal, 22g protein)

Friday

2500 kcal - 186g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (509 kcal, 19g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (617 kcal, 37g protein)
  • Dinner: Chicken and Coconut Milk Curry with Brown Rice (818 kcal, 74g protein)
  • Snack: Rice Cakes with Cottage Cheese (263 kcal, 22g protein)
  • Snack: Tuna on Rye Crackers (293 kcal, 34g protein)

Saturday

2500 kcal - 156g protein
  • Breakfast: Kefir with Berries and Chia Seeds (340 kcal, 14g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (706 kcal, 54g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (802 kcal, 63g protein)
  • Snack: Mixed Nuts and Dried Fruit (380 kcal, 11g protein)
  • Snack: Roasted Spiced Chickpeas (272 kcal, 14g protein)

Sunday

2500 kcal - 185g protein
  • Breakfast: Kefir with Berries and Chia Seeds (357 kcal, 14g protein)
  • Lunch: Mackerel and Brown Rice Salad (714 kcal, 51g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (829 kcal, 60g protein)
  • Snack: Pea Protein Green Smoothie (300 kcal, 34g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (300 kcal, 26g protein)

Weekly shopping list

Protein

  • Chicken breast 260g
  • Chicken stock 975ml
  • Eggs 5
  • Eggs 2 hard-boiled
  • Tinned tuna in spring water 125g
  • Chicken tikka 235g
  • Tinned chickpeas 310g
  • King prawns 190g
  • Turkey mince lean 280g
  • Lean lamb mince 310g
  • Smoked mackerel fillet 125g
  • Firm tofu 280g
  • Salmon fillet 205g
  • Lean beef strips 270g
  • Tinned mackerel in brine 180g

Carbs & Grains

  • Orzo pasta 100g dry
  • Brown rice 145g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 145g dry
  • Wholemeal tortilla 2
  • Oatcakes 5
  • Rice cakes 5
  • New potatoes 270g
  • Wholemeal pasta 130g dry

Vegetables

  • Carrot 2
  • Celery 3 stalks
  • Onion 2
  • Spring onion 3
  • Broccoli 240g
  • Frozen edamame beans 240g
  • Lettuce 65g
  • Cucumber 80g
  • Tinned tomatoes 625g
  • Red pepper 2
  • Romaine lettuce leaves 6
  • Carrot grated 80g
  • Peas 125g
  • Cucumber 3/4
  • Red onion 3/4
  • Baby spinach 145g
  • Pea protein powder 45g
  • Spinach 45g

Dairy & Eggs

  • Semi-skimmed milk 330ml
  • Low-fat Greek yogurt 245g
  • Mint yogurt sauce 45g
  • Light cream cheese 30g
  • Coconut milk light 310ml
  • Cottage cheese 155g
  • Oat milk 360ml

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 2
  • Honey 1.75 tsp
  • Parsley fresh
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Frozen berries 100g
  • Light mayo 30g
  • Watercress 50g
  • Mustard 1.5 tsp
  • Garlic 3 cloves
  • Rye crackers 6
  • Lemon juice 1.5 tsp
  • Sea salt pinch
  • Mixed beans tinned 625g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cauliflower 470g
  • Ginger 1.5 tsp
  • Garam masala 3.25 tsp
  • Roasted mixed veg 230g
  • Tahini 30g
  • Curry paste 45g
  • Plain kefir 270ml
  • Frozen mixed berries 135g
  • Chia seeds 1.25 tbsp
  • Green beans 135g
  • Lemon 1
  • Frozen stir-fry veg 270g
  • Mixed nuts 40g
  • Raisins 25g
  • Lemon dressing 20g
  • Banana 3/4

Your 7-Day Meal Plan

Monday

2500 kcal157g protein
Breakfast538 kcal · 20g protein · 2 min

Weetabix with Semi-Skimmed Milk and Banana

Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 538 kcal, 20g protein.

Recipe
  1. Add the base ingredients to a bowl: Weetabix 3 biscuits, Semi-skimmed milk 330ml, Banana 2, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch717 kcal · 65g protein · 25 min

Chicken and Orzo Soup

Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 717 kcal, 65g protein.

Recipe
  1. Prep the listed ingredients: Chicken breast 260g, Orzo pasta 100g dry, Carrot 2, Celery 3 stalks, Onion 2, Chicken stock 975ml, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner700 kcal · 29g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 700 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 145g dry, Frozen mixed veg 330g, Soy sauce 3.25 tbsp, Sesame oil 1.75 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack293 kcal · 23g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 293 kcal, 23g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 245g, Frozen berries 100g, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack252 kcal · 20g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 252 kcal, 20g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.

Weekly Shopping List

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

Protein

  • Chicken breast 260g
  • Chicken stock 975ml
  • Eggs 5
  • Eggs 2 hard-boiled
  • Tinned tuna in spring water 125g
  • Chicken tikka 235g
  • Tinned chickpeas 310g
  • King prawns 190g
  • Turkey mince lean 280g
  • Lean lamb mince 310g
  • Smoked mackerel fillet 125g
  • Firm tofu 280g
  • Salmon fillet 205g
  • Lean beef strips 270g
  • Tinned mackerel in brine 180g

Carbs & Grains

  • Orzo pasta 100g dry
  • Brown rice 145g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 145g dry
  • Wholemeal tortilla 2
  • Oatcakes 5
  • Rice cakes 5
  • New potatoes 270g
  • Wholemeal pasta 130g dry

Vegetables

  • Carrot 2
  • Celery 3 stalks
  • Onion 2
  • Spring onion 3
  • Broccoli 240g
  • Frozen edamame beans 240g
  • Lettuce 65g
  • Cucumber 80g
  • Tinned tomatoes 625g
  • Red pepper 2
  • Romaine lettuce leaves 6
  • Carrot grated 80g
  • Peas 125g
  • Cucumber 3/4
  • Red onion 3/4
  • Baby spinach 145g
  • Pea protein powder 45g
  • Spinach 45g

Dairy & Eggs

  • Semi-skimmed milk 330ml
  • Low-fat Greek yogurt 245g
  • Mint yogurt sauce 45g
  • Light cream cheese 30g
  • Coconut milk light 310ml
  • Cottage cheese 155g
  • Oat milk 360ml

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 2
  • Honey 1.75 tsp
  • Parsley fresh
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Frozen berries 100g
  • Light mayo 30g
  • Watercress 50g
  • Mustard 1.5 tsp
  • Garlic 3 cloves
  • Rye crackers 6
  • Lemon juice 1.5 tsp
  • Sea salt pinch
  • Mixed beans tinned 625g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Smoked paprika 1.5 tsp
  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cauliflower 470g
  • Ginger 1.5 tsp
  • Garam masala 3.25 tsp
  • Roasted mixed veg 230g
  • Tahini 30g
  • Curry paste 45g
  • Plain kefir 270ml
  • Frozen mixed berries 135g
  • Chia seeds 1.25 tbsp
  • Green beans 135g
  • Lemon 1
  • Frozen stir-fry veg 270g
  • Mixed nuts 40g
  • Raisins 25g
  • Lemon dressing 20g
  • Banana 3/4

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)

🥦 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?

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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