Morrisons 3,000 Calorie Muscle Gain Plan — 3,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 174g of protein, built around Morrisons's Savers for an estimated £60–105/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3001 kcal per person158g protein · 400g carbs per person
Breakfast545 kcal · 20g protein · 94g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana.
Recipe
Ingredients
90g rolled oats
200ml semi-skimmed milk
1 banana
1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch802 kcal · 44g protein · 85g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg.
Recipe
Ingredients
200g firm tofu
90g brown rice (dry weight)
150g roasted mixed veg
1 tbsp plus 1 tsp tahini
lemon juice, to taste
1 tsp sesame seeds
Allergens in this meal: Sesame, 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.
Heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, until cooked through and it flakes or slices easily.
Arrange firm tofu, the cooked brown rice, roasted mixed veg and sesame seeds in a bowl and finish with tahini and lemon juice, to taste.
Dinner814 kcal · 40g protein · 140g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion.
Recipe
Ingredients
½ medium butternut squash (about 425g)
100g red lentils
1 onion
2 garlic cloves
750ml vegetable stock
1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion, garlic and medium butternut squash into even pieces.
Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
Taste, season and serve with wholemeal roll on the side.
Snack291 kcal · 27g protein · 31g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
75g turkey breast slices
30g light cream cheese
4¼ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Lay the turkey breast slices flat and spread each one with light cream cheese.
Put a cucumber slice at one end of each and roll up tightly.
Eat straight away, or pack into a lidded container and keep chilled.
Snack311 kcal · 23g protein · 31g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers.
Recipe
Ingredients
¾ of a standard tin of sardines, drained
4 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain sardines.
Top rye crackers with sardines and serve.
Snack238 kcal · 4g protein · 19g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries.
Recipe
Ingredients
30g walnuts
20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine walnuts and dried blueberries in a bowl or lidded container.
Estimated cost: £60–105/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
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Overnight Oats with Banana for quick breakfasts.
Cook and portion five lunches of Baked Tofu and Tahini Buddha Bowl.
Batch cook Butternut Squash and Lentil Soup with Bread and Slow-Cooked Lamb and Red Lentil Stew as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Turkey Breast and Cream Cheese Roll-Up, Sardines on Rye Crackers, Walnuts and Dried Blueberries, Pumpkin Seeds with Dark Chocolate Chips, Protein Yogurt with Low-Sugar Granola, Oat Biscuits with Peanut Butter, Light Mozzarella and Tomato, Prawn Cocktail in Lettuce Cups, Chocolate Protein Shake, Cottage Cheese with Cucumber, No-Bake Peanut Butter Oat Protein Balls, Smoked Salmon on Cucumber Slices, Carrot Sticks with Hummus, Sliced Cooked Chicken Breast, and Frozen Greek Yogurt and Berry Bark.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £60–105 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 174g 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 3,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 3,000 kcal/day, the Morrisons shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — no specialist equipment or advanced technique is needed.
