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 Training Day 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 164g of protein, built around Morrisons's Savers for roughly £40–55/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
2,499 kcal164g protein293g carbs73g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2499 kcal per person167g protein · 333g carbs per person
Breakfast703 kcal · 21g protein · 107g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 703 kcal, 21g protein, 107g carbs.
Recipe
Ingredients
- 90g rolled oats
- 300ml oat milk
- 1 banana
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch656 kcal · 56g protein · 81g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 656 kcal, 56g protein, 81g carbs.
Recipe
Ingredients
- 175g chicken breast
- ¾ small head of broccoli (about 200g)
- 80g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner705 kcal · 52g protein · 112g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 705 kcal, 52g protein, 112g carbs.
Recipe
Ingredients
- 200g Quorn mince
- 90g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. 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 quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack171 kcal · 20g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 171 kcal, 20g protein, 9g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Snack264 kcal · 18g protein · 24g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 264 kcal, 18g protein, 24g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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
Tins & Jars
Extras
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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
- 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Training Day 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
2499 kcal - 167g protein, 333g carbs, 56g fat, 58g fibre- Breakfast: Banana and Peanut Butter Porridge (703 kcal, 21g protein, 107g carbs, 20g fat, 16g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (656 kcal, 56g protein, 81g carbs, 12g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (705 kcal, 52g protein, 112g carbs, 8g fat, 29g fibre per person)
- Snack: Cottage Cheese with Cucumber (171 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (264 kcal, 18g protein, 24g carbs, 9g fat, 5g fibre per person)
Tuesday
2500 kcal - 167g protein, 282g carbs, 69g fat, 45g fibre- Breakfast: Banana and Peanut Butter Porridge (886 kcal, 27g protein, 135g carbs, 25g fat, 20g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (376 kcal, 54g protein, 10g carbs, 10g fat, 2g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (680 kcal, 44g protein, 79g carbs, 19g fat, 18g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (341 kcal, 25g protein, 40g carbs, 9g fat, 4g fibre per person)
- Snack: Lean Beef Jerky (217 kcal, 17g protein, 18g carbs, 6g fat, 1g fibre per person)
Wednesday
2501 kcal - 156g protein, 292g carbs, 81g fat, 63g fibre- Breakfast: Banana and Peanut Butter Porridge (876 kcal, 27g protein, 133g carbs, 24g fat, 20g fibre per person)
- Lunch: King Prawn and Avocado Salad (348 kcal, 40g protein, 12g carbs, 17g fat, 10g fibre per person)
- Dinner: Cod and Chickpea Stew (719 kcal, 75g protein, 89g carbs, 10g fat, 23g fibre per person)
- Snack: Banana and Almonds (282 kcal, 7g protein, 35g carbs, 13g fat, 6g fibre per person)
- Snack: Almonds and Dried Cranberries (276 kcal, 7g protein, 23g carbs, 17g fat, 4g fibre per person)
Thursday
2495 kcal - 162g protein, 289g carbs, 77g fat, 34g fibre- Breakfast: Banana and Peanut Butter Porridge (746 kcal, 23g protein, 113g carbs, 21g fat, 17g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (467 kcal, 52g protein, 59g carbs, 3g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (914 kcal, 66g protein, 91g carbs, 32g fat, 6g fibre per person)
- Snack: Apple and Peanut Butter (181 kcal, 5g protein, 25g carbs, 9g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Friday
2497 kcal - 163g protein, 302g carbs, 71g fat, 55g fibre- Breakfast: Banana and Peanut Butter Porridge (673 kcal, 20g protein, 103g carbs, 19g fat, 15g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (614 kcal, 34g protein, 106g carbs, 3g fat, 19g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (740 kcal, 46g protein, 64g carbs, 39g fat, 13g fibre per person)
- Snack: Sliced Cooked Chicken Breast (196 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (274 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
Saturday
2500 kcal - 188g protein, 281g carbs, 64g fat, 44g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (400 kcal, 11g protein, 60g carbs, 13g fat, 12g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (630 kcal, 46g protein, 72g carbs, 16g fat, 11g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (999 kcal, 88g protein, 90g carbs, 30g fat, 15g fibre per person)
- Snack: Skyr High-Protein Yogurt (112 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Mini Protein Overnight Oats (359 kcal, 24g protein, 52g carbs, 5g fat, 6g fibre per person)
Sunday
2499 kcal - 144g protein, 272g carbs, 96g fat, 43g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (514 kcal, 14g protein, 73g carbs, 18g fat, 16g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (474 kcal, 38g protein, 42g carbs, 20g fat, 8g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (775 kcal, 54g protein, 60g carbs, 35g fat, 5g fibre per person)
- Snack: Sardines on Rye Crackers (387 kcal, 29g protein, 39g carbs, 11g fat, 8g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (349 kcal, 9g protein, 58g carbs, 12g fat, 6g fibre per person)
Weekly shopping list
Protein
- Chicken breast 550g
- Quorn mince 210g
- Smoked salmon 65g
- Lean beef mince 240g
- Eggs 5
- Lean beef jerky 55g
- King prawns 200g
- Cod fillet 270g
- Tinned chickpeas 270g
- Tinned tuna in spring water 170g
- Lean sirloin steak 250g
- Red lentils 100g
- Salmon fillet 180g
- Turkey breast slices 220g
- Tinned sardines 150g
- Mackerel fillet 240g
- Tinned sardines in spring water 120g
Carbs & Grains
- Rolled oats 575g
- Brown rice 190g
- Wholemeal pasta 300g
- Wholemeal bread 3 slices
- Low-sugar granola 40g
- Baking potato 230g
- Wholemeal 1 roll
- Wholemeal 2 tortillas
- Rye bread 5 slices
- New potatoes 340g
- Rice 3 cakes
Vegetables
- Broccoli 650g
- Tinned tomatoes 3 x 400g tins (937g required)
- Onion 4
- Cucumber 1 (170g required)
- Romaine lettuce 55g
- Spring onion 7
- Avocado 3
- Mixed leaves 110g
- Cherry tomatoes 3 x 300g packs (633g required)
- Courgette 1
- Red pepper 1
- Carrot 1
- Celery 2 stalks
- Sweet potato 200g
- Baby spinach 90g
- Watercress 55g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1735ml required)
- Cottage cheese 160g
- Light cream cheese 65g
- Low-fat Greek yogurt 240g
- Reduced-fat crème fraîche 95g
- Skyr 300g
- Semi-skimmed milk 1 x 1L carton (118ml required)
Fruit
- Banana 9
- Apple 1
Herbs & Spices
- Garlic 14 cloves
- Mixed herbs 1.25 tsp
- Ginger 1.5 tsp
- Paprika 1.5 tsp
- Parsley, optional to taste
- Dill 1 tsp
- Chilli flakes, optional to taste x2
Condiments & Oils
- Peanut butter 140g
- Soy sauce 2.5 tbsp
- Olive oil 2.5 tbsp
- Honey 1.5 tsp
- Lemon dressing 20g
- Vegetable stock 1 cube (makes 500ml; 497ml required)
- Mustard 1.5 tsp
- Mustard dressing 30g
Tins & Jars
- Reduced-sugar baked beans 270g
Extras
- Rye 9 crackers
- Almonds 60g
- Dried cranberries 30g
- Sweetcorn 70g
- Lemon 1
- Lemon juice 2.25 tbsp
- Reduced-fat cheddar 35g
- Lemon juice, optional to taste
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
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 164g 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 both protein and carbs are set high together, rather than trading one off against the other.
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 Standard (20–30 min/day) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
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