What this plan is for
A Morrisons muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons 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 127g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
2,003 kcal127g protein220g carbs69g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person115g protein · 212g carbs per person
Breakfast434 kcal · 13g protein · 65g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 434 kcal, 13g protein, 65g carbs.
Recipe
Ingredients
- 60g rolled oats
- 2 tsp chia seeds
- 200ml oat milk
- 80g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch412 kcal · 23g protein · 37g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 412 kcal, 23g protein, 37g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp plus 1 tsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner782 kcal · 49g protein · 84g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 782 kcal, 49g protein, 84g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
Snack206 kcal · 15g protein · 25g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 206 kcal, 15g protein, 25g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Morrisons Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for familiar UK meals, fresh counters, freezer staples and flexible weekly shops.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- Use frozen vegetables and tins to reduce waste on one-person meal-prep weeks.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Muscle Gain Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
2000 kcal - 115g protein, 212g carbs, 74g fat, 27g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (434 kcal, 13g protein, 65g carbs, 11g fat, 13g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (412 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (782 kcal, 49g protein, 84g carbs, 29g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (206 kcal, 15g protein, 25g carbs, 5g fat, 1g fibre per person)
Tuesday
2014 kcal - 119g protein, 237g carbs, 67g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (394 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (656 kcal, 25g protein, 84g carbs, 27g fat, 15g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (589 kcal, 47g protein, 64g carbs, 17g fat, 9g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
2000 kcal - 127g protein, 226g carbs, 64g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (341 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (758 kcal, 48g protein, 83g carbs, 25g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (106 kcal, 18g protein, 2g carbs, 4g fat, 0g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (181 kcal, 17g protein, 25g carbs, 2g fat, 5g fibre per person)
Thursday
2008 kcal - 120g protein, 196g carbs, 82g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (454 kcal, 13g protein, 68g carbs, 11g fat, 14g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (438 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (657 kcal, 52g protein, 72g carbs, 22g fat, 11g fibre per person)
- Snack: Dark Chocolate and Almonds (319 kcal, 7g protein, 12g carbs, 25g fat, 5g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (140 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Friday
1998 kcal - 107g protein, 234g carbs, 69g fat, 33g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (407 kcal, 12g protein, 60g carbs, 10g fat, 13g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (471 kcal, 40g protein, 65g carbs, 7g fat, 3g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (734 kcal, 45g protein, 93g carbs, 21g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (103 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Dark Chocolate and Almonds (283 kcal, 6g protein, 11g carbs, 22g fat, 5g fibre per person)
Saturday
1999 kcal - 147g protein, 224g carbs, 66g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (483 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (514 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (619 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (291 kcal, 14g protein, 29g carbs, 15g fat, 4g fibre per person)
- Snack: Almond Butter with Celery Sticks (92 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Sunday
2002 kcal - 154g protein, 213g carbs, 63g fat, 39g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (544 kcal, 50g protein, 48g carbs, 17g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (372 kcal, 35g protein, 49g carbs, 7g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (492 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
- Snack: Sardines on Rye Crackers (278 kcal, 21g protein, 28g carbs, 8g fat, 6g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Firm tofu 725g
- Falafel 4
- King prawns 600g
- Turkey breast slices 140g
- Chicken breast 170g
- Pork tenderloin 220g
- Whey protein powder 45g
- Lean stewing beef 180g
- Cod fillet 180g
- Tinned sardines in spring water 90g
Carbs & Grains
- Rolled oats 290g
- Wholemeal bread 7 slices
- Rice noodles 85g
- Rice 3 cakes
- Wholemeal 1 pitta
- Wholemeal pasta 85g
- Brown rice 310g
- Wholemeal flour 95g
- Wholewheat noodles 70g
Vegetables
- Watercress 65g
- Spring onion 5
- Mixed leaves 40g
- Tomato 1
- Cucumber 1 (19g required)
- Cherry tomatoes 1 x 300g pack (188g required)
- mixed veg 130g
- Tinned tomatoes 2 x 400g tins (505g required)
- Onion 2
- Romaine lettuce 75g
- Sweet potato 625g
- Baby spinach 60g
- Broccoli 280g
- Celery 8 sticks
- Carrot 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1147ml required)
- Cottage cheese 110g
- Coconut milk light 1 x 400ml tin (162ml required)
- Low-fat Greek yogurt 190g
Fruit
- mixed berries 390g
- Apple 1
- berries 110g
Herbs & Spices
- Garlic 15 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Rosemary 1.25 tsp
- Ginger 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Light mayo 75g
- Mustard 1.5 tbsp
- Tamari 2.25 tbsp
- Hummus 40g
- Olive oil 2.75 tbsp
- Tahini 16g
- Curry paste 24g
- Teriyaki sauce 40g
- Almond butter 2 tbsp
- Soy sauce 1.75 tbsp
- Beef stock 260ml
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Rye 11 crackers
- Lemon juice, optional to taste x4
- Sesame seeds 1.75 tsp
- Dark chocolate 70% 65g
- Almonds 45g
- Reduced-fat cheddar 75g
- Oatcakes 8
- Lemon 1
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
Value rangeSavers
Loyalty pricingMore Card
What Morrisons is good for here
- Butcher and fish counters allow buying exact prep quantities rather than fixed packs.
- Market Street ranges are good for buying protein in the amount a plan actually calls for.
- Savers covers most cupboard staples needed for batch cooking.
Worth knowing before you shop
- The Savers range has been cut back, with some lines moved to standard pricing.
- Counter service is not available in every store or at every hour.
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 Morrisons's Savers 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 Morrisons'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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 Morrisons and typically costs £40–55 per week for one person, depending on what you already have at home. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 127g of protein per day across the week, based on the meals actually selected — in line with 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 Morrisons 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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