What this plan is for
A Morrisons muscle gain plan at 2,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 164g of protein, built around Morrisons's Savers for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
2,489 kcal164g protein335g carbs56g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2475 kcal per person185g protein · 323g carbs per person
Breakfast529 kcal · 22g protein · 90g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 529 kcal, 22g protein, 90g carbs.
Recipe
Ingredients
- 80g 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.
Lunch718 kcal · 39g protein · 88g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 718 kcal, 39g protein, 88g carbs.
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, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner689 kcal · 72g protein · 86g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 689 kcal, 72g protein, 86g carbs.
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 onions, garlic and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the cod fillet with onions and garlic for 5-7 minutes.
- Stir in paprika and parsley fresh, to taste, then add chickpeas with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack344 kcal · 33g protein · 37g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 344 kcal, 33g protein, 37g carbs.
Recipe
Ingredients
- 40g pea protein powder
- 300ml oat milk
- 1 generous handful spinach (about 40g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Snack195 kcal · 19g protein · 22g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 195 kcal, 19g protein, 22g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 80g frozen berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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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Herbs & Spices
Condiments & Oils
Extras
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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
- 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 2,500 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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: Pea Protein Green Smoothie and Frozen Greek Yogurt and Berry Bark.
- 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.
Printable meal plan PDF
Morrisons Muscle Gain Plan — 2,500 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
2475 kcal - 185g protein, 323g carbs, 51g fat, 49g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (529 kcal, 22g protein, 90g carbs, 9g fat, 14g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (718 kcal, 39g protein, 88g carbs, 21g fat, 4g fibre per person)
- Dinner: Cod and Chickpea Stew (689 kcal, 72g protein, 86g carbs, 10g fat, 23g fibre per person)
- Snack: Pea Protein Green Smoothie (344 kcal, 33g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (195 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
Tuesday
2504 kcal - 142g protein, 365g carbs, 51g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (507 kcal, 21g protein, 87g carbs, 9g fat, 13g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (684 kcal, 37g protein, 84g carbs, 20g fat, 4g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (800 kcal, 35g protein, 137g carbs, 11g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (328 kcal, 31g protein, 36g carbs, 7g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (185 kcal, 18g protein, 21g carbs, 4g fat, 2g fibre per person)
Wednesday
2475 kcal - 185g protein, 323g carbs, 51g fat, 49g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (529 kcal, 22g protein, 90g carbs, 9g fat, 14g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (718 kcal, 39g protein, 88g carbs, 21g fat, 4g fibre per person)
- Dinner: Cod and Chickpea Stew (689 kcal, 72g protein, 86g carbs, 10g fat, 23g fibre per person)
- Snack: Pea Protein Green Smoothie (344 kcal, 33g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (195 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
Thursday
2504 kcal - 142g protein, 365g carbs, 51g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (507 kcal, 21g protein, 87g carbs, 9g fat, 13g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (684 kcal, 37g protein, 84g carbs, 20g fat, 4g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (800 kcal, 35g protein, 137g carbs, 11g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (328 kcal, 31g protein, 36g carbs, 7g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (185 kcal, 18g protein, 21g carbs, 4g fat, 2g fibre per person)
Friday
2475 kcal - 185g protein, 323g carbs, 51g fat, 49g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (529 kcal, 22g protein, 90g carbs, 9g fat, 14g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (718 kcal, 39g protein, 88g carbs, 21g fat, 4g fibre per person)
- Dinner: Cod and Chickpea Stew (689 kcal, 72g protein, 86g carbs, 10g fat, 23g fibre per person)
- Snack: Pea Protein Green Smoothie (344 kcal, 33g protein, 37g carbs, 7g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (195 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
Saturday
2497 kcal - 159g protein, 313g carbs, 66g fat, 49g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (573 kcal, 36g protein, 71g carbs, 17g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (625 kcal, 28g protein, 115g carbs, 8g fat, 19g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (537 kcal, 53g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (470 kcal, 16g protein, 56g carbs, 21g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (292 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Sunday
2496 kcal - 153g protein, 330g carbs, 71g fat, 53g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (718 kcal, 45g protein, 89g carbs, 21g fat, 13g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (786 kcal, 35g protein, 145g carbs, 10g fat, 23g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (584 kcal, 64g protein, 62g carbs, 11g fat, 8g fibre per person)
- Snack: Apple with Walnuts (268 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Almond Butter with Celery Sticks (140 kcal, 5g protein, 6g carbs, 12g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned mackerel in brine 775g
- Cod fillet 750g
- Tinned chickpeas 1.25kg
- Pea protein powder 190g
- Eggs 6
- Chicken breast 190g
- Beef tomato 1
- Tinned tuna 190g
Carbs & Grains
- Rolled oats 420g
- Brown rice 925g
- Wholemeal flour 190g
- Wholemeal 1 roll
Vegetables
- Cucumber 3 (750g required)
- Red onion 3
- Tinned tomatoes 5 x 400g tins (1956g required)
- Onion 8
- Spinach 190g
- Mushrooms 470g
- peas 240g
- Baby spinach 240g
- Carrot 2
- Celery 2 stalks
- Celery 6 sticks
- Sweet potato 260g
- Spring onion 3
- Mixed leaves 80g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1259ml required)
- Low-fat natural yogurt 490g
- Oat milk 2 x 1L cartons (1521ml required)
- Low-fat Greek yogurt 925g
- Parmesan 50g
- Low-fat yogurt 240g
- Light mozzarella 110g
Fruit
- Apple 8
- Banana 3
- berries 370g
- Blueberries 120g
Herbs & Spices
- Cinnamon 1 tbsp
- Garlic 16 cloves
- Paprika 1.25 tbsp
- Parsley, optional to taste x3
- Curry powder 1.75 tbsp
- Basil, optional to taste
Condiments & Oils
- Lemon dressing 120g
- Honey 3.25 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1410ml required)
- Chicken stock 725ml
- Peanut butter 35g
- Almond butter 1.5 tbsp
Extras
- Chia seeds 6g
- Balsamic glaze 1.25 tsp
- Walnuts 30g
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
- 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 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 164g 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.
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