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 171g of protein, built around Morrisons's Savers for an estimated £80–115/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2501 kcal per person180g protein · 264g carbs per person
Breakfast466 kcal · 32g protein · 52g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana.
Recipe
Ingredients
250g skyr
25g 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.
Lunch725 kcal · 52g protein · 88g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli.
Recipe
Ingredients
225g firm tofu
100g wholewheat noodles (dry weight)
½ small head of broccoli (about 125g)
2½ tbsp soy sauce
1¼ tsp ginger
3 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain if needed.
Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
Add a small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
Stir in soy sauce, toss to coat and serve with the noodles.
Dinner755 kcal · 61g protein · 83g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes.
Recipe
Ingredients
250g king prawns
100g 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.
Snack345 kcal · 30g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate).
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 and beef tomato as needed.
Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack210 kcal · 5g protein · 30g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter.
Recipe
Ingredients
1 apple
1¼ tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apple as needed.
Combine apple and peanut butter in a bowl or lidded container.
Estimated cost: £80–115/week for 1 person from Morrisons. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 85 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £80–115 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 171g 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.
