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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 Pescatarian High-Protein High-Carb 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.
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Current selection: Morrisons Pescatarian High-Protein High-Carb Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person120g protein · 260g carbs per person
Breakfast452 kcal · 17g protein · 78g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 452 kcal, 17g protein, 78g carbs.
Recipe
- Add Rolled oats 70g, Semi-skimmed milk 175ml, Banana 1, Honey 0.75 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch520 kcal · 37g protein · 63g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 520 kcal, 37g protein, 63g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 155g, Wholewheat noodles 70g dry, Broccoli 85g, Soy sauce 1.75 tbsp, Ginger 0.75 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner627 kcal · 56g protein · 78g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 627 kcal, 56g protein, 78g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 125g, Wholemeal pasta 85g dry, Sweetcorn 85g, Tinned tomatoes 175g, Cheddar reduced-fat 25g.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack192 kcal · 4g protein · 24g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 192 kcal, 4g protein, 24g carbs.
Recipe
- Lay out the ingredients: Banana 1, Almonds 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack209 kcal · 6g protein · 17g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 209 kcal, 6g protein, 17g carbs.
Recipe
- Lay out the ingredients: Mixed nuts 25g, Raisins 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Firm tofu 350g
- Tinned tuna in spring water 125g
- Salmon fillet 270g
- Tinned chickpeas 490g
- King prawns 165g
- Green lentils tinned 185g
- Green lentils 75g dry
- Smoked mackerel fillet 60g
- Eggs 2 soft-boiled
- Tuna steak 200g
- Silken tofu 140g
- Smoked salmon 55g
- Eggs 2
Carbs & Grains
- Rolled oats 370g
- Wholewheat noodles 70g dry
- Wholemeal pasta 165g dry
- Quinoa 60g dry
- Brown rice 450g dry
- Low-sugar granola 30g
- Oatcakes 2
- Rye bread 4 slices
- Wholemeal pitta 1
- Rice noodles 75g dry
Vegetables
- Broccoli 85g
- Sweetcorn 85g
- Tinned tomatoes 330g
- Baby spinach 350g
- Cucumber 35g
- Onion 3
- Peanut butter 1.5 tbsp
- Celery sticks 8
- Cucumber 1/4 grated
- Carrot 3
- Mushrooms 330g
- Sweet potato mash 230g
- Sweet potato 145g
- Frozen peas 75g
- Peanut butter 20g
- Avocado 1 1/2
- Mixed leaves 55g
- Cherry tomatoes 25
- Courgette 1 roasted
- Red pepper 1 roasted
- Asparagus 150g
- Pea protein powder 30g
- Spinach 30g
- Frozen edamame beans 150g
- Edamame beans 95g
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Semi-skimmed milk 825ml
- Coconut milk light 150ml
- Low-fat Greek yogurt 350g
- Parmesan 15g
- Light cream cheese 45g
- Almond butter 1 tbsp
- Cottage cheese 200g
- Oat milk 250ml
Fruit
- Banana 6 1/2
- Raisins 15g
Herbs & Spices
- Ginger 0.75 tsp
- Garlic 7 cloves
- Garlic clove 1/4
- Dill 0.75 tsp
- Smoked paprika 1 tsp
- Cumin 1.25 tsp
- Garlic 1 clove
- Chilli flakes pinch x2
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 5.25 tsp
- Soy sauce 3.75 tbsp
- Lemon dressing 10g
- Curry paste 20g
- Olive oil 3 tsp
- Vegetable stock 625ml
- Tahini 15g
- Honey 0.75 tbsp
- Tahini dressing 20g
- Olive oil 1 tbsp
- Miso paste 1 tbsp
- Tamari 2 tbsp
Extras
- Cheddar reduced-fat 25g
- Almonds 15g
- Mixed nuts 25g
- Pumpkin seeds 7g
- Lemon juice x4
- Chia seeds 0.75 tsp
- Lemon juice 2.75 tsp
- Frozen mixed berries 70g
- Sea salt pinch
- Sesame seeds 1 tsp
- Beansprouts 95g
- Lime juice
- Rye crackers 3
SupermarketMorrisons
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietPescatarian
Estimated Daily Macros Per Person
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 Pescatarian High-Protein High-Carb 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 macros and the weekly shopping list.
7-day meal plan
Monday
2000 kcal - 120g protein, 260g carbs, 57g fat, 35g fibre- Breakfast: Overnight Oats with Banana (452 kcal, 17g protein, 78g carbs, 8g fat, 10g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (520 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (627 kcal, 56g protein, 78g carbs, 10g fat, 11g fibre per person)
- Snack: Banana and Almonds (192 kcal, 4g protein, 24g carbs, 9g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (209 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
Tuesday
2000 kcal - 99g protein, 246g carbs, 70g fat, 42g fibre- Breakfast: Overnight Oats with Banana (390 kcal, 14g protein, 67g carbs, 7g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (507 kcal, 35g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (858 kcal, 35g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Peanut Butter with Celery Sticks (148 kcal, 6g protein, 6g carbs, 12g fat, 2g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (97 kcal, 9g protein, 12g carbs, 2g fat, 4g fibre per person)
Wednesday
2000 kcal - 119g protein, 317g carbs, 33g fat, 54g fibre- Breakfast: Overnight Oats with Banana (480 kcal, 18g protein, 83g carbs, 8g fat, 10g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (450 kcal, 38g protein, 62g carbs, 7g fat, 3g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (562 kcal, 30g protein, 110g carbs, 3g fat, 28g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (237 kcal, 18g protein, 28g carbs, 6g fat, 3g fibre per person)
- Snack: Roasted Spiced Chickpeas (271 kcal, 15g protein, 34g carbs, 9g fat, 10g fibre per person)
Thursday
2000 kcal - 87g protein, 282g carbs, 60g fat, 38g fibre- Breakfast: Overnight Oats with Banana (378 kcal, 14g protein, 65g carbs, 7g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (484 kcal, 25g protein, 75g carbs, 10g fat, 14g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (490 kcal, 22g protein, 84g carbs, 7g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (328 kcal, 11g protein, 39g carbs, 15g fat, 7g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (320 kcal, 15g protein, 19g carbs, 21g fat, 2g fibre per person)
Friday
2000 kcal - 104g protein, 220g carbs, 78g fat, 31g fibre- Breakfast: Overnight Oats with Banana (469 kcal, 17g protein, 81g carbs, 8g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (565 kcal, 23g protein, 64g carbs, 23g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (738 kcal, 46g protein, 57g carbs, 36g fat, 9g fibre per person)
- Snack: Almond Butter with Celery Sticks (98 kcal, 4g protein, 5g carbs, 8g fat, 3g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (130 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Saturday
2000 kcal - 155g protein, 245g carbs, 45g fat, 39g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (373 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (489 kcal, 37g protein, 68g carbs, 11g fat, 10g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (658 kcal, 64g protein, 77g carbs, 8g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (292 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (188 kcal, 17g protein, 13g carbs, 8g fat, 8g fibre per person)
Sunday
2000 kcal - 111g protein, 225g carbs, 70g fat, 32g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (349 kcal, 9g protein, 50g carbs, 11g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (532 kcal, 27g protein, 74g carbs, 13g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (717 kcal, 45g protein, 77g carbs, 27g fat, 8g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (245 kcal, 16g protein, 23g carbs, 9g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (157 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
Weekly shopping list
Protein
- Firm tofu 350g
- Tinned tuna in spring water 125g
- Salmon fillet 270g
- Tinned chickpeas 490g
- King prawns 165g
- Green lentils tinned 185g
- Green lentils 75g dry
- Smoked mackerel fillet 60g
- Eggs 2 soft-boiled
- Tuna steak 200g
- Silken tofu 140g
- Smoked salmon 55g
- Eggs 2
Carbs & Grains
- Rolled oats 370g
- Wholewheat noodles 70g dry
- Wholemeal pasta 165g dry
- Quinoa 60g dry
- Brown rice 450g dry
- Low-sugar granola 30g
- Oatcakes 2
- Rye bread 4 slices
- Wholemeal pitta 1
- Rice noodles 75g dry
Vegetables
- Broccoli 85g
- Sweetcorn 85g
- Tinned tomatoes 330g
- Baby spinach 350g
- Cucumber 35g
- Onion 3
- Peanut butter 1.5 tbsp
- Celery sticks 8
- Cucumber 1/4 grated
- Carrot 3
- Mushrooms 330g
- Sweet potato mash 230g
- Sweet potato 145g
- Frozen peas 75g
- Peanut butter 20g
- Avocado 1 1/2
- Mixed leaves 55g
- Cherry tomatoes 25
- Courgette 1 roasted
- Red pepper 1 roasted
- Asparagus 150g
- Pea protein powder 30g
- Spinach 30g
- Frozen edamame beans 150g
- Edamame beans 95g
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Semi-skimmed milk 825ml
- Coconut milk light 150ml
- Low-fat Greek yogurt 350g
- Parmesan 15g
- Light cream cheese 45g
- Almond butter 1 tbsp
- Cottage cheese 200g
- Oat milk 250ml
Fruit
- Banana 6 1/2
- Raisins 15g
Herbs & Spices
- Ginger 0.75 tsp
- Garlic 7 cloves
- Garlic clove 1/4
- Dill 0.75 tsp
- Smoked paprika 1 tsp
- Cumin 1.25 tsp
- Garlic 1 clove
- Chilli flakes pinch x2
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 5.25 tsp
- Soy sauce 3.75 tbsp
- Lemon dressing 10g
- Curry paste 20g
- Olive oil 3 tsp
- Vegetable stock 625ml
- Tahini 15g
- Honey 0.75 tbsp
- Tahini dressing 20g
- Olive oil 1 tbsp
- Miso paste 1 tbsp
- Tamari 2 tbsp
Extras
- Cheddar reduced-fat 25g
- Almonds 15g
- Mixed nuts 25g
- Pumpkin seeds 7g
- Lemon juice x4
- Chia seeds 0.75 tsp
- Lemon juice 2.75 tsp
- Frozen mixed berries 70g
- Sea salt pinch
- Sesame seeds 1 tsp
- Beansprouts 95g
- Lime juice
- Rye crackers 3
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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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