Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 156g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £60–95/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
2493 kcal per person195g protein · 226g carbs per person
Breakfast679 kcal · 11g protein · 27g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks.
Recipe
Ingredients
40g chia seeds
225ml coconut milk
125g mango chunks
vanilla extract, to taste
Method
Stir chia seeds and coconut milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch485 kcal · 58g protein · 40g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves.
Recipe
Ingredients
175g chicken breast
¾ of a standard tin of chickpeas, drained
3 generous handfuls mixed leaves (about 90g)
9 cherry tomatoes
60g cucumber
1 tbsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the chicken breast under a hot grill or on a hot griddle pan, turning once, until cooked through and lightly charred. Rest briefly before slicing if needed.
Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner781 kcal · 62g protein · 105g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn.
Recipe
Ingredients
1¼ standard tins of tuna, drained
125g wholemeal pasta (dry weight)
125g sweetcorn
½ of a standard tin of tomatoes
40g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan). Cook the pasta for 2 minutes less than its packet instructions, then drain.
Drain the tuna, then mix it with the pasta, tomatoes and sweetcorn in an ovenproof dish.
Scatter the reduced-fat cheddar over the top and bake for 20-25 minutes, until bubbling and golden.
Snack252 kcal · 24g protein · 35g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard.
Recipe
Ingredients
100g turkey breast slices
5 rye crackers
1¼ tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
Top rye crackers with turkey breast slices and mustard and serve.
Snack296 kcal · 40g protein · 19g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk.
Recipe
Ingredients
40g whey protein powder
350ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Pour the semi-skimmed milk into a shaker, add the whey protein powder and shake hard for 20-30 seconds until smooth.
Estimated cost: £60–95/week for 1 person from M&S. 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
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
Cook and portion 3 portions of Grilled Chicken and Chickpea Power Salad and 2 portions of Black Bean Burrito Bowl.
Batch cook Tuna and Sweetcorn Pasta Bake and Mushroom and Lentil Shepherd's Pie as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Turkey Breast Slices with Rye Crackers, Chocolate Protein Shake, Rice Cakes with Cottage Cheese, Smoked Salmon with Cream Cheese Crackers, Low-Fat Greek Yogurt with Berries, Tuna on Rye Crackers, Carrot Sticks with Hummus, Sliced Cooked Chicken Breast, Banana and Peanut Butter on Rice Cakes, and Light Mozzarella and Tomato.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
Value rangeRemarksable Value (100+ everyday staples)
Loyalty pricingSparks
What M&S is good for here
Remarksable Value covers the staples a prep plan leans on most.
Prepared and part-prepared ingredients cut cooking time substantially on low-effort plans.
Consistently high produce quality, which holds up better across several days of storage.
Worth knowing before you shop
Outside Remarksable Value, costs rise sharply against every other retailer here.
Smaller pack sizes suit one or two people better than bulk batch cooking.
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 M&S's Remarksable Value (100+ everyday staples) 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)
Switch to M&S's value range across the board rather than mid-tier lines
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)
💪 Increase protein
Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 M&S and is estimated at £60–95 per week for one person at typical UK prices, depending on what you already have at home. Sparks can reduce this further.
How much protein does this plan provide per day?
This plan averages 156g 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 2,500 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 2,500 kcal/day, the M&S shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
