Morrisons Quick Shop Weekly Muscle Gain Plan — 2,500 kcal

Free printable UK muscle gain meal plan for Morrisons: 7 days at ~2,500 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~2500 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~2500 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

2500 kcal - 188g protein
  • Breakfast: Egg White Omelette with Peppers (342 kcal, 45g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (610 kcal, 36g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (863 kcal, 71g protein)
  • Snack: Dark Chocolate and Almonds (387 kcal, 9g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (298 kcal, 27g protein)

Tuesday

2500 kcal - 205g protein
  • Breakfast: Egg White Omelette with Peppers (399 kcal, 52g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (625 kcal, 42g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (833 kcal, 66g protein)
  • Snack: Apple and Peanut Butter (382 kcal, 10g protein)
  • Snack: Skyr High-Protein Yogurt (261 kcal, 35g protein)

Wednesday

2500 kcal - 217g protein
  • Breakfast: Egg White Omelette with Peppers (349 kcal, 45g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (788 kcal, 64g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (848 kcal, 73g protein)
  • Snack: Cottage Cheese with Cucumber (197 kcal, 27g protein)
  • Snack: Apple with Walnuts (318 kcal, 8g protein)

Thursday

2500 kcal - 163g protein
  • Breakfast: Egg White Omelette with Peppers (344 kcal, 45g protein)
  • Lunch: Baked Falafel and Salad Pitta (674 kcal, 24g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (749 kcal, 75g protein)
  • Snack: Almonds and Dried Cranberries (344 kcal, 10g protein)
  • Snack: Dark Chocolate and Almonds (389 kcal, 9g protein)

Friday

2500 kcal - 161g protein
  • Breakfast: Egg White Omelette with Peppers (364 kcal, 47g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (759 kcal, 35g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (665 kcal, 57g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (364 kcal, 13g protein)
  • Snack: Apple and Peanut Butter (348 kcal, 9g protein)

Saturday

2500 kcal - 145g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (685 kcal, 51g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (605 kcal, 22g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (716 kcal, 32g protein)
  • Snack: Carrot Sticks with Hummus (287 kcal, 11g protein)
  • Snack: Cottage Cheese with Cucumber (207 kcal, 29g protein)

Sunday

2500 kcal - 200g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (546 kcal, 41g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (634 kcal, 51g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (660 kcal, 63g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (368 kcal, 36g protein)
  • Snack: Almonds and Dried Cranberries (292 kcal, 9g protein)

Weekly shopping list

Protein

  • Egg whites 9
  • Firm tofu 270g
  • Turkey mince lean 300g
  • Smoked salmon 90g
  • Eggs 5
  • King prawns 350g
  • Salmon fillet 225g
  • Chicken breast 270g
  • Tuna steak 300g
  • Red lentils 190g
  • Lean beef strips 205g
  • Chicken thighs 280g
  • Green lentils 125g

Carbs & Grains

  • Wholewheat noodles 120g dry
  • Wholemeal pasta 135g dry
  • Brown rice 155g dry
  • Wholemeal pitta 1
  • Wholemeal roll 2
  • Wholemeal flour 80g
  • Low-sugar granola 40g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Broccoli 150g
  • Tinned tomatoes 600g
  • Onion 1
  • Courgette 2
  • Red pepper 2
  • Frozen peas 140g
  • Baby spinach 90g
  • Cucumber 75g
  • Mushrooms 300g
  • Cucumber 3/4
  • Tomato 1
  • Asparagus 225g
  • Spinach 95g
  • Cherry tomatoes 13
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Carrot 3
  • Sweet potato 250g
  • Red onion 3/4

Dairy & Eggs

  • Light cream cheese 45g
  • Peanut butter 1.75 tbsp
  • Skyr 260g
  • Cottage cheese 225g
  • Halloumi 160g
  • Oat milk 160ml
  • Low-fat Greek yogurt 160g

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Soy sauce 3 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Rye crackers 4
  • Olive oil 1.75 tsp
  • Mixed leaves 105g
  • Sesame oil 1.75 tsp
  • Apple 2
  • Quinoa 120g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Low-fat crème fraîche 75g
  • Thyme 1.5 tsp
  • Walnuts 30g
  • Falafel 6 baked
  • Hummus 60g
  • Lemon juice
  • Dried cranberries 30g
  • Balsamic glaze 1.5 tsp
  • Reduced-fat feta 95g
  • Dark chocolate chips 25g
  • Whey protein powder 40g
  • Frozen berries 95g
  • Garam masala 3.25 tsp
  • Balsamic dressing 20g
  • Paprika 2.5 tsp
  • Honey 1.25 tsp

Your 7-Day Meal Plan

Monday

2500 kcal188g protein
Breakfast342 kcal · 45g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 342 kcal, 45g protein.

Recipe
  1. Prepare the ingredients: Egg whites 9, Mixed peppers 150g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch610 kcal · 36g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 610 kcal, 36g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 270g, Wholewheat noodles 120g dry, Broccoli 150g, Soy sauce 3 tbsp, Ginger 1.5 tsp, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner863 kcal · 71g protein · 25 min

Turkey Mince Bolognese with Wholemeal Pasta

Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 863 kcal, 71g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Turkey mince lean 300g, Wholemeal pasta 135g dry, Tinned tomatoes 600g, Onion 1, Garlic 4 cloves, Mixed herbs 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack387 kcal · 9g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 387 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 45g, Almonds 30g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack298 kcal · 27g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 298 kcal, 27g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 90g, Light cream cheese 45g, Rye crackers 4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Morrisons.

Protein

  • Egg whites 9
  • Firm tofu 270g
  • Turkey mince lean 300g
  • Smoked salmon 90g
  • Eggs 5
  • King prawns 350g
  • Salmon fillet 225g
  • Chicken breast 270g
  • Tuna steak 300g
  • Red lentils 190g
  • Lean beef strips 205g
  • Chicken thighs 280g
  • Green lentils 125g

Carbs & Grains

  • Wholewheat noodles 120g dry
  • Wholemeal pasta 135g dry
  • Brown rice 155g dry
  • Wholemeal pitta 1
  • Wholemeal roll 2
  • Wholemeal flour 80g
  • Low-sugar granola 40g

Vegetables

  • Mixed peppers 150g
  • Onion 3/4
  • Broccoli 150g
  • Tinned tomatoes 600g
  • Onion 1
  • Courgette 2
  • Red pepper 2
  • Frozen peas 140g
  • Baby spinach 90g
  • Cucumber 75g
  • Mushrooms 300g
  • Cucumber 3/4
  • Tomato 1
  • Asparagus 225g
  • Spinach 95g
  • Cherry tomatoes 13
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Carrot 3
  • Sweet potato 250g
  • Red onion 3/4

Dairy & Eggs

  • Light cream cheese 45g
  • Peanut butter 1.75 tbsp
  • Skyr 260g
  • Cottage cheese 225g
  • Halloumi 160g
  • Oat milk 160ml
  • Low-fat Greek yogurt 160g

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Soy sauce 3 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Rye crackers 4
  • Olive oil 1.75 tsp
  • Mixed leaves 105g
  • Sesame oil 1.75 tsp
  • Apple 2
  • Quinoa 120g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Low-fat crème fraîche 75g
  • Thyme 1.5 tsp
  • Walnuts 30g
  • Falafel 6 baked
  • Hummus 60g
  • Lemon juice
  • Dried cranberries 30g
  • Balsamic glaze 1.5 tsp
  • Reduced-fat feta 95g
  • Dark chocolate chips 25g
  • Whey protein powder 40g
  • Frozen berries 95g
  • Garam masala 3.25 tsp
  • Balsamic dressing 20g
  • Paprika 2.5 tsp
  • Honey 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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