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 153g of protein, built around Morrisons's Savers for an estimated £75–110/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2499 kcal per person156g protein · 351g carbs per person
Breakfast699 kcal · 21g protein · 106g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana.
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.
Lunch655 kcal · 56g protein · 80g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice.
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. Add garlic for the final minute and cook until fragrant. Rest briefly before slicing if needed.
Slice or chop a small head of broccoli.
Arrange chicken breast, a small head of broccoli and the cooked brown rice in a bowl and finish with soy sauce and olive oil.
Dinner701 kcal · 52g protein · 111g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes.
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.
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.
Snack273 kcal · 7g protein · 45g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes.
Recipe
Ingredients
1 banana
1 tbsp peanut butter
2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion banana as needed.
Top rice cakes with banana and peanut butter and serve.
Estimated cost: £75–110/week for 1 person from Morrisons. Calories and macros remain per person, while 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
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
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 is estimated at £75–110 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 153g 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.
