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 Quick Shop Weekly 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 194g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
2,500 kcal194g protein259g carbs82g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2503 kcal per person203g protein · 212g carbs per person
Breakfast479 kcal · 33g protein · 53g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 479 kcal, 33g protein, 53g carbs.
Recipe
Ingredients
- 250g skyr
- 30g walnuts
- 1 banana
- 1¼ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch583 kcal · 64g protein · 46g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 583 kcal, 64g protein, 46g carbs.
Recipe
Ingredients
- 1½ standard tins of tuna, drained
- 200g new potatoes
- 1 egg
- 100g green beans
- 10 cherry tomatoes
- 13 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner782 kcal · 63g protein · 86g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 782 kcal, 63g protein, 86g carbs.
Recipe
Ingredients
- 250g king prawns
- 125g wholemeal pasta (dry weight)
- 250g cherry tomatoes
- 4 garlic cloves
- 1¼ tbsp olive oil
- basil fresh, to taste
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add cherry tomatoes and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil, basil fresh and chilli flakes, to taste, and heat through before serving.
Snack355 kcal · 31g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 355 kcal, 31g protein, 11g carbs.
Recipe
Ingredients
- 125g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1¼ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack304 kcal · 12g protein · 16g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 304 kcal, 12g protein, 16g carbs.
Recipe
Ingredients
- 40g pumpkin seeds
- 20g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Morrisons Quick Shop Weekly 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
2503 kcal - 203g protein, 212g carbs, 95g fat, 33g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (479 kcal, 33g protein, 53g carbs, 17g fat, 6g fibre per person)
- Lunch: Tuna Niçoise Salad (583 kcal, 64g protein, 46g carbs, 17g fat, 9g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (782 kcal, 63g protein, 86g carbs, 23g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (355 kcal, 31g protein, 11g carbs, 15g fat, 2g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (304 kcal, 12g protein, 16g carbs, 23g fat, 4g fibre per person)
Tuesday
2500 kcal - 196g protein, 291g carbs, 66g fat, 49g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (509 kcal, 36g protein, 54g carbs, 19g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (906 kcal, 46g protein, 141g carbs, 19g fat, 26g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (610 kcal, 60g protein, 76g carbs, 9g fat, 12g fibre per person)
- Snack: Cottage Cheese with Cucumber (228 kcal, 26g protein, 12g carbs, 9g fat, 2g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (247 kcal, 28g protein, 8g carbs, 10g fat, 3g fibre per person)
Wednesday
2502 kcal - 195g protein, 326g carbs, 49g fat, 50g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (478 kcal, 33g protein, 53g carbs, 17g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (722 kcal, 29g protein, 136g carbs, 4g fat, 22g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (797 kcal, 73g protein, 98g carbs, 15g fat, 10g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (341 kcal, 32g protein, 36g carbs, 7g fat, 11g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (164 kcal, 28g protein, 3g carbs, 6g fat, 1g fibre per person)
Thursday
2499 kcal - 187g protein, 194g carbs, 120g fat, 36g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (490 kcal, 34g protein, 53g carbs, 18g fat, 6g fibre per person)
- Lunch: Tuna Niçoise Salad (595 kcal, 65g protein, 47g carbs, 17g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (954 kcal, 59g protein, 82g carbs, 50g fat, 17g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 11g protein, 11g carbs, 21g fat, 4g fibre per person)
Friday
2499 kcal - 137g protein, 338g carbs, 75g fat, 69g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (509 kcal, 36g protein, 54g carbs, 19g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (499 kcal, 27g protein, 50g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (826 kcal, 43g protein, 161g carbs, 3g fat, 40g fibre per person)
- Snack: Carrot Sticks with Hummus (204 kcal, 8g protein, 28g carbs, 8g fat, 10g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (461 kcal, 23g protein, 45g carbs, 24g fat, 6g fibre per person)
Saturday
2500 kcal - 236g protein, 238g carbs, 77g fat, 42g fibre- Breakfast: Greek Yogurt with Mixed Berries (314 kcal, 31g protein, 35g carbs, 7g fat, 4g fibre per person)
- Lunch: Chickpea and Tuna Salad (599 kcal, 76g protein, 54g carbs, 9g fat, 13g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (1103 kcal, 81g protein, 108g carbs, 44g fat, 10g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (214 kcal, 23g protein, 21g carbs, 5g fat, 3g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (270 kcal, 25g protein, 20g carbs, 12g fat, 12g fibre per person)
Sunday
2497 kcal - 205g protein, 215g carbs, 89g fat, 44g fibre- Breakfast: Greek Yogurt with Mixed Berries (270 kcal, 27g protein, 31g carbs, 6g fat, 3g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (809 kcal, 67g protein, 74g carbs, 23g fat, 11g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (824 kcal, 68g protein, 57g carbs, 35g fat, 18g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (304 kcal, 12g protein, 16g carbs, 23g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (290 kcal, 31g protein, 37g carbs, 2g fat, 8g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 700g
- Eggs 7
- King prawns 400g
- Beef tomato 2
- Green lentils 420g
- Cod fillet 280g
- Smoked salmon 110g
- Black beans 250g
- Chicken breast 430g
- Turkey breast slices 100g
- Salmon fillet 500g
- Tinned chickpeas 230g
- Lean lamb mince 260g
Carbs & Grains
- New potatoes 725g
- Wholemeal pasta 220g
- Brown rice 100g
- Wholewheat noodles 120g
- Wholemeal bread 3 slices
- Soba noodles 140g
Vegetables
- Green beans 410g
- Cherry tomatoes 3 x 300g packs (769g required)
- Sweet potato 550g
- Baby spinach 85g
- Cucumber 3 (850g required)
- Broccoli 450g
- Romaine lettuce 50g
- Celery 6 sticks
- Watercress 45g
- Mushrooms 280g
- Onion 3
- Carrot 6
- Sweet potato mash 350g
- Red onion 1
- Pak choi 230g
- edamame beans 230g
- Peas 110g
Dairy & Eggs
- Skyr 1.35kg
- Light mozzarella 130g
- Cottage cheese 210g
- Light cream cheese 40g
- Low-fat Greek yogurt 800g
- Parmesan 13g
Fruit
- Banana 7
- mixed berries 400g
Herbs & Spices
- Garlic 10 cloves
- Basil, optional to taste x2
- Chilli flakes, optional to taste
- Cumin 1.5 tsp
- Parsley, optional to taste
- Coriander, optional to taste
- Dill 1.5 tsp
- Ginger 1.5 tsp
- Garam masala 2.75 tsp
Condiments & Oils
- Honey 3.25 tbsp
- Olive oil 3 tbsp
- Tahini 30g
- Salsa 65g
- Soy sauce 4 tbsp
- Sesame oil 1.25 tsp
- Light mayo 50g
- Peanut butter 45g
- Mustard 1.5 tsp
- Vegetable stock 1 cube (makes 500ml; 274ml required)
- Hummus 85g
- Lemon dressing 22g
- Miso paste 1.5 tbsp
- Green pesto 35g
Extras
- Walnuts 130g
- Olives 1 x 300g jar (101g required)
- Balsamic glaze 1.25 tsp
- Pumpkin seeds 80g
- Dark chocolate chips 40g
- Lemon juice, optional to taste x2
- Lemon 3
- Sweetcorn 75g
- Lime juice, optional to taste
- Reduced-fat cheddar 55g
- Oatcakes 6
- Sesame seeds 1.5 tsp
- Sea salt, optional to taste
- Cauliflower 390g
- Rye 5 crackers
- Lemon juice 1.5 tsp
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 194g 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 near-zero active cooking time, not just for being quick recipes.
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?
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. Recipes are rated Low (10–20 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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