Morrisons Training Day Muscle Gain Plan — 2,500 kcal
Free 7-day muscle gain meal plan for Morrisons. Targets ~2500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 420 kcal, 30g protein.
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 460 kcal, 32g protein.
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 480 kcal, 38g protein.
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 220 kcal, 6g protein.
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 150 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Morrisons.
Protein
- Eggs 2
- Tinned sardines 120g
- King prawns 200g
- Green lentils 100g cooked
- Chicken breast 180g
- Red lentils 120g
Carbs & Grains
- Wholemeal bread 1 slice
- Brown rice 90g dry
- Rolled oats 80g
- New potatoes 150g
- Low-sugar granola 30g
Vegetables
- Mushrooms 80g
- Cherry tomatoes 10
- Baby spinach 40g
- Frozen peas 80g
- Cucumber 60g
- Edamame beans 80g
- Spring onion 2
- Sweet potato 250g
- Spinach 100g
- Romaine lettuce 60g
- Onion 1
- Carrot 2
Dairy & Eggs
- Peanut butter 1 tbsp
- Skyr 150g
- Halloumi 80g
- Cottage cheese 150g
- Oat milk 300ml
Extras & Condiments
- Back bacon rashers 2
- Reduced-sugar baked beans 100g
- Olive oil spray
- Lemon juice 1 tbsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Apple 1
- Pomegranate seeds 30g
- Low-fat crème fraîche 50g
- Garlic 2 cloves
- Thyme 1 tsp
- Walnuts 20g
- Cumin 1 tsp
- Paprika 1 tsp
- Almonds 25g
- Dried cranberries 20g
- Dark chocolate 70% 30g
- Light Caesar dressing 20g
- Parmesan 10g
- Reduced-fat feta 60g
- Mixed herbs 1 tsp
- Pumpkin seeds 30g
- Ginger 1 tsp
- Garam masala 2 tsp
- Hummus 60g
- Olives 10
- Honey 1 tsp
- Tahini 20g
- Fajita spice 2 tsp
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.
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.