Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 152g of protein, built around Morrisons's Savers for an estimated £75–110/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
2499 kcal per person159g protein · 312g carbs per person
Breakfast519 kcal · 22g protein · 89g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple.
Recipe
Ingredients
70g rolled oats
175ml semi-skimmed milk
1 apple, grated
100g low-fat natural yogurt
½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats, semi-skimmed milk and low-fat natural yogurt 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 grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch702 kcal · 38g protein · 86g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber.
Recipe
Ingredients
1¼ standard tins of mackerel, drained
100g brown rice (dry weight)
½ cucumber
½ red onion
1 tbsp plus 1 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain mackerel.
Slice or chop cucumber and red onion.
Arrange mackerel, the cooked brown rice, cucumber and red onion in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner672 kcal · 70g protein · 84g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes.
Recipe
Ingredients
250g cod fillet
1 standard tin of chickpeas, drained
1¼ standard tins of tomatoes
1¼ onions
4 garlic cloves
1¼ tsp paprika
parsley fresh, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the onion and garlic. Drain and rinse the chickpeas.
Soften the onion and garlic in a large pan over medium heat for 5 minutes, then stir in the paprika.
Add the tomatoes and chickpeas with a splash of water and simmer for 10 minutes, until thickened.
Nestle the cod fillet into the sauce, cover and simmer gently for 8-10 minutes, until it flakes easily. Break it into chunks, season to taste and scatter over the parsley.
Snack288 kcal · 8g protein · 23g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
40g mixed nuts
25g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine mixed nuts and raisins in a bowl or lidded container.
Snack318 kcal · 21g protein · 30g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers.
Recipe
Ingredients
75g smoked salmon
40g light cream cheese
4 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Top rye crackers with smoked salmon and light cream cheese and serve.
Estimated cost: £75–110/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 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
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 Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
Cook and portion five lunches of Mackerel and Brown Rice Salad.
Batch cook Cod and Chickpea Stew and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Mixed Nuts and Dried Fruit, Smoked Salmon with Cream Cheese Crackers, Banana and Almonds, Almonds and Dried Cranberries, Cottage Cheese with Cucumber, Banana and Peanut Butter on Rice Cakes, Smoked Salmon on Cucumber Slices, Prawn Cocktail in Lettuce Cups, Frozen Greek Yogurt and Berry Bark, and Lean Beef Jerky.
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.
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
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 Morrisons and is estimated at £75–110 per week for one person at typical UK prices, 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 152g 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 Morrisons 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 Morrisons — no specialist equipment or advanced technique is needed.
