What this plan is for
A Morrisons muscle gain plan at 3,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
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 172g of protein, built around Morrisons's Savers for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
2,996 kcal172g protein374g carbs86g fat57g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3001 kcal per person156g protein · 415g carbs per person
Breakfast613 kcal · 23g protein · 107g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 613 kcal, 23g protein, 107g carbs.
Recipe
Ingredients
- 90g rolled oats
- 225ml semi-skimmed milk
- 1 banana
- 1¼ 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.
Lunch878 kcal · 48g protein · 93g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 878 kcal, 48g protein, 93g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- 175g roasted mixed veg
- 1 tbsp plus 2 tsp tahini
- lemon juice, to taste
- 1¼ 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. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner924 kcal · 45g protein · 160g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 924 kcal, 45g protein, 160g carbs.
Recipe
Ingredients
- ¾ medium butternut squash (about 475g)
- 125g red lentils
- 1¼ onions
- 2 garlic cloves
- 800ml 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 onions, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onions, 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.
Snack248 kcal · 4g protein · 28g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 248 kcal, 4g protein, 28g carbs.
Recipe
Ingredients
- 1 apple
- 25g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Snack189 kcal · 22g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 189 kcal, 22g protein, 9g carbs.
Recipe
Ingredients
- 175g 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.
Snack149 kcal · 14g protein · 18g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 149 kcal, 14g protein, 18g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1¼ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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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Dairy & Eggs
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Herbs & Spices
Condiments & Oils
Extras
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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
- 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 3,000 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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: Apple with Walnuts, Cottage Cheese with Cucumber, and Tzatziki with Vegetable Dippers.
- 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.
Printable meal plan PDF
Morrisons 3,000 Calorie Muscle Gain Plan — 3,000 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
3001 kcal - 156g protein, 415g carbs, 75g fat, 62g fibre- Breakfast: Overnight Oats with Banana (613 kcal, 23g protein, 107g carbs, 10g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (878 kcal, 48g protein, 93g carbs, 35g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (924 kcal, 45g protein, 160g carbs, 4g fat, 26g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Cottage Cheese with Cucumber (189 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (149 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Tuesday
2982 kcal - 186g protein, 337g carbs, 99g fat, 58g fibre- Breakfast: Overnight Oats with Banana (571 kcal, 22g protein, 98g carbs, 10g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (848 kcal, 46g protein, 90g carbs, 34g fat, 11g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (1019 kcal, 80g protein, 101g carbs, 30g fat, 24g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (139 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Wednesday
3001 kcal - 156g protein, 415g carbs, 75g fat, 62g fibre- Breakfast: Overnight Oats with Banana (613 kcal, 23g protein, 107g carbs, 10g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (878 kcal, 48g protein, 93g carbs, 35g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (924 kcal, 45g protein, 160g carbs, 4g fat, 26g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Cottage Cheese with Cucumber (189 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (149 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Thursday
2982 kcal - 186g protein, 337g carbs, 99g fat, 58g fibre- Breakfast: Overnight Oats with Banana (571 kcal, 22g protein, 98g carbs, 10g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (848 kcal, 46g protein, 90g carbs, 34g fat, 11g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (1019 kcal, 80g protein, 101g carbs, 30g fat, 24g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (139 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Friday
3001 kcal - 156g protein, 415g carbs, 75g fat, 62g fibre- Breakfast: Overnight Oats with Banana (613 kcal, 23g protein, 107g carbs, 10g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (878 kcal, 48g protein, 93g carbs, 35g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (924 kcal, 45g protein, 160g carbs, 4g fat, 26g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Cottage Cheese with Cucumber (189 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (149 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Saturday
3006 kcal - 191g protein, 306g carbs, 106g fat, 46g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (538 kcal, 16g protein, 80g carbs, 13g fat, 17g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (772 kcal, 62g protein, 93g carbs, 12g fat, 6g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (882 kcal, 40g protein, 86g carbs, 41g fat, 14g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (422 kcal, 21g protein, 41g carbs, 22g fat, 6g fibre per person)
- Snack: Almond Butter with Celery Sticks (140 kcal, 5g protein, 6g carbs, 12g fat, 3g fibre per person)
- Snack: Sliced Cooked Chicken Breast (252 kcal, 47g protein, 0g carbs, 6g fat, 0g fibre per person)
Sunday
2999 kcal - 176g protein, 394g carbs, 75g fat, 50g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (539 kcal, 16g protein, 80g carbs, 13g fat, 17g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (778 kcal, 63g protein, 94g carbs, 12g fat, 6g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (862 kcal, 38g protein, 147g carbs, 12g fat, 13g fibre per person)
- Snack: Carrot Sticks with Hummus (189 kcal, 7g protein, 26g carbs, 8g fat, 9g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (306 kcal, 8g protein, 25g carbs, 21g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (325 kcal, 44g protein, 22g carbs, 9g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.05kg
- Red lentils 575g
- Turkey mince lean 470g
- Chicken breast 160g
- Whey protein powder 40g
Carbs & Grains
- Rolled oats 625g
- Brown rice 800g
- Wholemeal 4 rolls
- Wholemeal pasta 120g
Vegetables
- mixed veg 875g
- Butternut squash 1.4kg
- Onion 7
- Cucumber 4 (1125g required)
- Carrot 9
- Celery 17 sticks
- Tinned tomatoes 3 x 400g tins (898g required)
- peas 340g
- Baby spinach 200g
- Mushrooms 260g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1526ml required)
- Cottage cheese 875g
- Low-fat Greek yogurt 575g
- Oat milk 1 x 1L carton (511ml required)
- Ricotta 130g
- Parmesan 45g
Fruit
- Banana 6
- Apple 6
- mixed berries 210g
- Raisins 30g
Herbs & Spices
- Garlic 26 cloves
- Dill 2 tbsp
- Cinnamon 2.25 tsp
- Cumin 2.25 tsp
Condiments & Oils
- Honey 2 tbsp
- Tahini 120g
- Vegetable stock 7 cubes (makes 3500ml; 3199ml required)
- Chicken stock 260ml
- Olive oil 1.5 tbsp
- Almond butter 1.5 tbsp
- Hummus 80g
Extras
- Lemon juice, optional to taste x5
- Sesame seeds 2 tbsp
- Walnuts 120g
- Lean lamb shoulder 450g
- Chia seeds 30g
- Maple syrup 2.75 tsp
- Reduced-fat cheddar 55g
- Oatcakes 5
- Mixed nuts 40g
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 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 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 172g 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.
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