Morrisons Pescatarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 kcal

Free printable pescatarian UK muscle gain meal plan for Morrisons: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietPescatarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
Not right for you? Take the quiz →

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

Morrisons Pescatarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 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: MorrisonsCalories: ~2000 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 150g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (442 kcal, 33g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (419 kcal, 28g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (674 kcal, 49g protein)
  • Snack: Light Mozzarella and Tomato (221 kcal, 19g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (244 kcal, 21g protein)

Tuesday

2000 kcal - 138g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (437 kcal, 32g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (437 kcal, 32g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (632 kcal, 51g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (207 kcal, 16g protein)
  • Snack: Banana and Almonds (287 kcal, 7g protein)

Wednesday

2000 kcal - 152g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (422 kcal, 31g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (578 kcal, 44g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (500 kcal, 22g protein)
  • Snack: Chocolate Protein Shake (222 kcal, 39g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (278 kcal, 16g protein)

Thursday

2000 kcal - 130g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (458 kcal, 34g protein)
  • Lunch: Cannellini Bean and Tomato Soup (386 kcal, 19g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (566 kcal, 43g protein)
  • Snack: Mini Protein Overnight Oats (277 kcal, 27g protein)
  • Snack: Dark Chocolate and Almonds (313 kcal, 7g protein)

Friday

2000 kcal - 161g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (461 kcal, 34g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (582 kcal, 44g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (509 kcal, 44g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (242 kcal, 22g protein)
  • Snack: Rice Cakes with Cottage Cheese (206 kcal, 17g protein)

Saturday

2000 kcal - 75g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (446 kcal, 14g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (470 kcal, 24g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (458 kcal, 17g protein)
  • Snack: Oat Biscuits with Peanut Butter (289 kcal, 10g protein)
  • Snack: Mixed Nuts and Dried Fruit (337 kcal, 10g protein)

Sunday

2000 kcal - 153g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (435 kcal, 14g protein)
  • Lunch: Green Lentil and Halloumi Bowl (577 kcal, 35g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (588 kcal, 59g protein)
  • Snack: Smoked Salmon on Cucumber Slices (212 kcal, 24g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (188 kcal, 21g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Salmon fillet 210g
  • Beef tomato 1
  • Smoked mackerel fillet 95g
  • Red lentils 135g
  • King prawns 240g
  • Smoked salmon 120g
  • Eggs 2 hard-boiled
  • Green lentils 120g cooked
  • Tuna steak 235g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pasta 105g dry
  • Oatcakes 3
  • Wholemeal pitta 1
  • Soba noodles 105g dry
  • New potatoes 220g
  • Brown rice 90g dry
  • Wholewheat noodles 110g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Rice cakes 4
  • Oat biscuits 5

Vegetables

  • Baby spinach 60g
  • Mushrooms 115g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 9
  • Tinned tomatoes 220g
  • Onion 1
  • Cucumber half
  • Spinach 75g
  • Cucumber 70g
  • Asparagus 175g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Light mozzarella 115g
  • Light cream cheese 25g
  • Cottage cheese 230g
  • Low-fat Greek yogurt 170g
  • Semi-skimmed milk 330ml
  • Skyr 120g
  • Low-fat natural yogurt 95g
  • Butternut squash 480g
  • Peanut butter 1.25 tbsp
  • Halloumi 95g

Extras & Condiments

  • Olive oil 1.25 tsp
  • Mixed leaves 70g
  • Lemon juice
  • Garlic 2 cloves
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 170g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Green beans 110g
  • Lemon 1
  • Ginger 1 tsp
  • Garam masala 2.25 tsp
  • Whey protein powder 35g
  • Reduced-fat cheddar 45g
  • Cannellini beans tinned 240g
  • Vegetable stock 240ml
  • Basil
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Dark chocolate 70% 35g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Reduced-fat feta 75g
  • Rye crackers 4
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Pomegranate seeds 35g
  • Lemon dressing 20g

Your 7-Day Meal Plan

Monday

2000 kcal150g protein
Breakfast442 kcal · 33g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 442 kcal, 33g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Baby spinach 60g, Mushrooms 115g, Wholemeal bread 2 slices, Olive oil 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch419 kcal · 28g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 419 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion half, Olive oil 1.25 tsp, Mixed leaves 70g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner674 kcal · 49g protein · 20 min

Salmon and Wholemeal Pasta with Spinach

Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 674 kcal, 49g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 210g, Wholemeal pasta 105g dry, Baby spinach 115g, Lemon juice, Garlic 2 cloves, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack221 kcal · 19g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 221 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 115g, Beef tomato 1, Basil leaves, Balsamic glaze 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack244 kcal · 21g protein · 5 min

Smoked Mackerel Pâté on Oatcakes

Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 244 kcal, 21g protein.

Recipe
  1. Lay out the ingredients: Smoked mackerel fillet 95g, Light cream cheese 25g, Lemon juice 1.25 tsp, Oatcakes 3.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Morrisons.

Protein

  • Eggs 2
  • Salmon fillet 210g
  • Beef tomato 1
  • Smoked mackerel fillet 95g
  • Red lentils 135g
  • King prawns 240g
  • Smoked salmon 120g
  • Eggs 2 hard-boiled
  • Green lentils 120g cooked
  • Tuna steak 235g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pasta 105g dry
  • Oatcakes 3
  • Wholemeal pitta 1
  • Soba noodles 105g dry
  • New potatoes 220g
  • Brown rice 90g dry
  • Wholewheat noodles 110g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Rice cakes 4
  • Oat biscuits 5

Vegetables

  • Baby spinach 60g
  • Mushrooms 115g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 9
  • Tinned tomatoes 220g
  • Onion 1
  • Cucumber half
  • Spinach 75g
  • Cucumber 70g
  • Asparagus 175g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Light mozzarella 115g
  • Light cream cheese 25g
  • Cottage cheese 230g
  • Low-fat Greek yogurt 170g
  • Semi-skimmed milk 330ml
  • Skyr 120g
  • Low-fat natural yogurt 95g
  • Butternut squash 480g
  • Peanut butter 1.25 tbsp
  • Halloumi 95g

Extras & Condiments

  • Olive oil 1.25 tsp
  • Mixed leaves 70g
  • Lemon juice
  • Garlic 2 cloves
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 170g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Green beans 110g
  • Lemon 1
  • Ginger 1 tsp
  • Garam masala 2.25 tsp
  • Whey protein powder 35g
  • Reduced-fat cheddar 45g
  • Cannellini beans tinned 240g
  • Vegetable stock 240ml
  • Basil
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Dark chocolate 70% 35g
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Reduced-fat feta 75g
  • Rye crackers 4
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Pomegranate seeds 35g
  • Lemon dressing 20g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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)

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. 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?

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.

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