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 Recovery 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 - 167g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (448 kcal, 10g protein)
Lunch: Tuna and Edamame Brown Rice Bowl (679 kcal, 58g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (331 kcal, 11g protein)
Snack: Apple and Peanut Butter (316 kcal, 9g protein)
Friday
2500 kcal - 154g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (513 kcal, 12g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (679 kcal, 30g protein)
Dinner: Smoked Haddock and Potato Bake (795 kcal, 70g protein)
Snack: Carrot Sticks with Hummus (298 kcal, 12g protein)
Snack: Cottage Cheese with Cucumber (215 kcal, 30g protein)
Saturday
2500 kcal - 179g protein
Breakfast: Overnight Oats with Banana (463 kcal, 16g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (608 kcal, 48g protein)
Dinner: Roast Chicken Breast with Potatoes and Greens (741 kcal, 69g protein)
Snack: Protein Yogurt with Low-Sugar Granola (384 kcal, 37g protein)
Snack: Almonds and Dried Cranberries (304 kcal, 9g protein)
Sunday
2500 kcal - 138g protein
Breakfast: Overnight Oats with Banana (576 kcal, 20g protein)
Lunch: Lentil and Roasted Vegetable Soup (592 kcal, 26g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (707 kcal, 30g protein)
Snack: Sliced Cooked Chicken Breast (247 kcal, 49g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (378 kcal, 13g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 210g
Salmon fillet 260g
Chicken breast 235g
Turkey mince lean 310g
Eggs 3
Green lentils 165g dry
Green lentils 165g
Chicken breast 195g cooked
Carbs & Grains
Rye bread 3 slices
Brown rice 115g dry
Wholemeal tortilla 2
Brown rice 125g cooked
Wholemeal bread 3 slices
New potatoes 215g
Soba noodles 130g dry
White potatoes 410g
Rolled oats 105g
Baking potato 260g
Low-sugar granola 40g
Vegetables
Avocado 3/4
Cherry tomatoes 9
Edamame beans 115g
Spring onion 3
Sweet potato 290g
Broccoli 290g
Romaine lettuce 95g
Mixed peppers 6
Tinned tomatoes 310g
Onion 2
Cucumber 3/4
Baby spinach 90g
Carrot 3
Sweetcorn 80g
Courgette 2
Red pepper 2
Dairy & Eggs
Peanut butter 1.5 tbsp
Skyr 215g
Cottage cheese 235g
Semi-skimmed milk 250ml
Low-fat Greek yogurt 40g
Extras & Condiments
Lemon juice 1.5 tsp
Chilli flakes pinch
Soy sauce 1.5 tbsp
Sesame oil 1.5 tsp
Olive oil 1.5 tbsp
Lemon 1
Dill 1.5 tsp
Apple 1
Light Caesar dressing 30g
Parmesan 15g
Garlic 3 cloves
Walnuts 30g
Garlic powder 1.5 tsp
Reduced-sugar baked beans 300g
Almonds 35g
Dried cranberries 30g
Dark chocolate 70% 45g
Green beans 115g
Olives 14
Miso paste 1.5 tbsp
Pak choi 215g
Sesame seeds 1.5 tsp
Pumpkin seeds 45g
Dark chocolate chips 20g
Tahini 35g
Cumin 1.75 tsp
Smoked haddock fillet 300g
Reduced-fat cheddar 50g
Parsley fresh
Hummus 100g
Banana 1
Honey 1.25 tsp
Vegetable stock 825ml
Frozen mixed veg 330g
Your 7-Day Meal Plan
Monday
2500 kcal167g protein
Breakfast448 kcal · 10g protein · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 448 kcal, 10g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 9, Lemon juice 1.5 tsp, Chilli flakes pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch679 kcal · 58g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 679 kcal, 58g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 210g, Brown rice 115g dry, Edamame beans 115g, Soy sauce 1.5 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner838 kcal · 61g protein · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 838 kcal, 61g protein.
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
