Morrisons Budget Bulk Muscle Gain Plan — 2,000 kcal
Free 7-day muscle gain meal plan for Morrisons. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 330 kcal, 12g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 550 kcal, 44g protein.
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 220 kcal, 20g protein.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 180 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Morrisons.
Protein
- Salmon fillet 180g
- Smoked salmon 80g
- King prawns 150g
- Beef tomato 1
- Chicken breast 180g
- Turkey sausages 4
- Lean beef strips 180g
- Eggs 3
- Silken tofu 150g
- Egg 1
Carbs & Grains
- Soba noodles 90g dry
- White potatoes 250g
- Rolled oats 50g
- Brown rice 80g dry
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Cucumber 1
- Red onion quarter
- Celery 2 stalks
- Spring onion 2
- Edamame beans 100g
- Sweet potato 200g mashed
- Baby spinach 150g
- Avocado half
- Cherry tomatoes 6
Dairy & Eggs
- Semi-skimmed milk 200ml
- Light mozzarella 100g
- Peanut butter 30g
- Low-fat Greek yogurt 150g
- Skyr 150g
- Coconut milk light 200ml
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Rye crackers 4
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Reduced-fat cheddar 30g
- Parsley fresh
- Balsamic glaze 1 tsp
- Chia seeds 1 tsp
- Olive oil 1 tbsp
- Paprika 1 tsp
- Frozen mixed berries 80g
- Lemon dressing 15g
- Apple 1
- Walnuts 20g
- Plain kefir 200ml
- Ginger 1 tsp
- Curry paste 30g
- Dark chocolate 70% 30g
- Almonds 20g
- Tahini dressing 20g
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
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)
🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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.