Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 150g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £55–90/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2495 kcal per person185g protein · 335g carbs per person
Breakfast619 kcal · 23g protein · 108g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana.
Recipe
Ingredients
90g rolled oats
225ml semi-skimmed milk
1 banana
1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats and semi-skimmed 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 banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch637 kcal · 57g protein · 86g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot.
Recipe
Ingredients
200g chicken breast
70g orzo pasta (dry weight)
1 carrot
2 celery stalks
1¼ onions
700ml chicken stock
parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the carrot, celery and onion.
Put them in a large pan with the chicken stock, bring to the boil, then add the chicken breast and simmer gently for 12-15 minutes, until cooked through.
Lift out the chicken and shred it. Add the orzo pasta to the pan and simmer for 8-10 minutes, until tender.
Return the chicken to the pan, season to taste and scatter over the parsley before serving.
Dinner672 kcal · 32g protein · 130g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes.
Recipe
Ingredients
1 standard tin of chickpeas, drained
2 medium sweet potatoes
1¼ standard tins of tomatoes
4 generous handfuls spinach (about 125g)
1¼ tsp cumin
1¼ tsp paprika
Method
Peel and chop medium sweet potatoes into even pieces. Drain and rinse chickpeas.
Heat a large non-stick pan over medium heat and soften medium sweet potatoes for 5-7 minutes, adding a splash of water if the pan starts to stick.
Stir in cumin and paprika, then add chickpeas, tomatoes and spinach and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack233 kcal · 44g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast.
Recipe
Ingredients
150g cooked chicken breast
Method
Have cooked chicken breast to hand.
Warm the cooked chicken breast through in a non-stick pan or oven until piping hot.
Season to taste and serve.
Snack334 kcal · 29g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
125g light mozzarella
1 beef tomato
basil leaves, to taste
1¼ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion light mozzarella and beef tomato as needed.
Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Estimated cost: £55–90/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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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 Overnight Oats with Banana for quick breakfasts.
Cook and portion 3 portions of Chicken and Orzo Soup and 2 portions of Black Bean Burrito Bowl.
Batch cook Chickpea and Sweet Potato Stew and Lentil and Turkey Sausage Casserole as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Sliced Cooked Chicken Breast, Light Mozzarella and Tomato, Frozen Greek Yogurt and Berry Bark, Apple with Walnuts, Lean Beef Jerky, Smoked Salmon on Cucumber Slices, Turkey Breast Slices with Rye Crackers, Smoked Salmon with Cream Cheese Crackers, Mixed Nuts and Dried Fruit, and Walnuts and Dried Blueberries.
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
Compare M&S's own-brand versions of the ingredients on this shopping list
Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
Plan another use for any unused pack contents before buying extra ingredients
Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
Compare fresh and frozen salmon prices for the salmon meals in this plan
Compare fresh and frozen berries for the berry meals in this plan
Compare fresh and frozen chicken breast prices for the chicken meals in this plan
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 £55–90 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 150g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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.
