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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 Batch-Friendly Weekly Muscle Gain Plan — 3,000 kcal
Free printable UK muscle gain meal plan for Morrisons: 7 days at ~3,000 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Morrisons Batch-Friendly Weekly Muscle Gain Plan — 3,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3000 kcal per person142g protein · 461g carbs per person
Breakfast586 kcal · 25g protein · 99g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 586 kcal, 25g protein, 99g carbs.
Recipe
- Lay out the ingredients: Rolled oats 85g, Semi-skimmed milk 205ml, Apple 1 grated, Low-fat natural yogurt 110g, Cinnamon 0.75 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch920 kcal · 47g protein · 142g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 920 kcal, 47g protein, 142g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 140g dry, Sweet potato 280g, Baby spinach 85g, Tahini 30g, Lemon juice, Cumin 1.5 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner791 kcal · 37g protein · 153g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 791 kcal, 37g protein, 153g carbs.
Recipe
- Prep the listed ingredients: Tinned chickpeas 280g, Sweet potato 340g, Tinned tomatoes 550g, Spinach 140g, Cumin 1.5 tsp, Paprika 1.5 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack237 kcal · 6g protein · 33g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 237 kcal, 6g protein, 33g carbs.
Recipe
- Lay out the ingredients: Apple 1, Peanut butter 1.5 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack229 kcal · 21g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 229 kcal, 21g protein, 1g carbs.
Recipe
- Prepare the ingredients: Eggs 3.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Snack237 kcal · 6g protein · 33g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 237 kcal, 6g protein, 33g carbs.
Recipe
- Lay out the ingredients: Apple 1, Peanut butter 1.5 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Green lentils 650g dry
- Tinned chickpeas 850g
- Eggs 22
- Chicken breast 900g
- Tinned tuna in spring water 105g
- King prawns 135g
- Smoked mackerel fillet 90g
Carbs & Grains
- Rolled oats 400g
- Brown rice 420g dry
- Wholemeal flour 195g
- Rice cakes 4
- Oatcakes 3
Vegetables
- Sweet potato 2825g
- Baby spinach 550g
- Tinned tomatoes 2575g
- Spinach 420g
- Peanut butter 14 tbsp
- Onion 3
- Frozen mixed veg 260g
- Spring onion 3
- Red pepper 1
- Romaine lettuce leaves 5
- Carrot 2
Dairy & Eggs
- Semi-skimmed milk 1325ml
- Low-fat natural yogurt 525g
- Coconut milk light 470ml
- Low-fat yogurt 245g
- Low-fat Greek yogurt 195g
- Cottage cheese 130g
- Light cream cheese 25g
Fruit
- Apple 5 grated
- Apple 10
Herbs & Spices
- Cinnamon 3.25 tsp
- Cumin 12.75 tsp
- Paprika 4.5 tsp
- Garlic 8 cloves
- Garlic powder 2.5 tsp
- Chilli powder 1.25 tsp
Condiments & Oils
- Tahini 140g
- Curry paste 70g
- Olive oil 2.5 tsp
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Light mayo 15g
- Hummus 70g
Tins & Jars
- Mixed beans tinned 460g
Extras
- Lemon juice x6
- Blueberries 120g
- Rye crackers 5
- Lemon juice 2.5 tsp
- Frozen mixed berries 105g
SupermarketMorrisons
Cooking for1 person
Cook amount1 portions
Calorie target~3000 kcal/day per person
Weekly budget£40–55 total
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
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 Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Green Lentil and Roasted Sweet Potato Bowl.
- Batch cook Chickpea and Sweet Potato Stew and Chicken and Coconut Milk Curry with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Apple and Peanut Butter and Hard-Boiled Eggs.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Morrisons Batch-Friendly Weekly 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
3000 kcal - 142g protein, 461g carbs, 78g fat, 88g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (586 kcal, 25g protein, 99g carbs, 11g fat, 15g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (920 kcal, 47g protein, 142g carbs, 19g fat, 26g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (791 kcal, 37g protein, 153g carbs, 11g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (229 kcal, 21g protein, 1g carbs, 15g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
Tuesday
3000 kcal - 159g protein, 386g carbs, 95g fat, 56g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (502 kcal, 21g protein, 85g carbs, 9g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (787 kcal, 40g protein, 122g carbs, 17g fat, 22g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1109 kcal, 70g protein, 122g carbs, 38g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (203 kcal, 5g protein, 28g carbs, 9g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (196 kcal, 18g protein, 1g carbs, 13g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (203 kcal, 5g protein, 28g carbs, 9g fat, 6g fibre per person)
Wednesday
3000 kcal - 142g protein, 461g carbs, 78g fat, 88g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (586 kcal, 25g protein, 99g carbs, 11g fat, 15g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (920 kcal, 47g protein, 142g carbs, 19g fat, 26g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (791 kcal, 37g protein, 153g carbs, 11g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (229 kcal, 21g protein, 1g carbs, 15g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
Thursday
3000 kcal - 159g protein, 386g carbs, 95g fat, 56g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (502 kcal, 21g protein, 85g carbs, 9g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (787 kcal, 40g protein, 122g carbs, 17g fat, 22g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1109 kcal, 70g protein, 122g carbs, 38g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (203 kcal, 5g protein, 28g carbs, 9g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (196 kcal, 18g protein, 1g carbs, 13g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (203 kcal, 5g protein, 28g carbs, 9g fat, 6g fibre per person)
Friday
3000 kcal - 142g protein, 461g carbs, 78g fat, 88g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (586 kcal, 25g protein, 99g carbs, 11g fat, 15g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (920 kcal, 47g protein, 142g carbs, 19g fat, 26g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (791 kcal, 37g protein, 153g carbs, 11g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (229 kcal, 21g protein, 1g carbs, 15g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (237 kcal, 6g protein, 33g carbs, 11g fat, 7g fibre per person)
Saturday
3000 kcal - 224g protein, 354g carbs, 75g fat, 44g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (727 kcal, 47g protein, 89g carbs, 21g fat, 13g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (593 kcal, 60g protein, 62g carbs, 13g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (934 kcal, 47g protein, 114g carbs, 30g fat, 10g fibre per person)
- Snack: Tuna on Rye Crackers (298 kcal, 31g protein, 39g carbs, 1g fat, 8g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (186 kcal, 21g protein, 18g carbs, 4g fat, 3g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (262 kcal, 18g protein, 32g carbs, 6g fat, 1g fibre per person)
Sunday
3000 kcal - 197g protein, 374g carbs, 83g fat, 74g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (639 kcal, 41g protein, 78g carbs, 18g fat, 11g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (521 kcal, 52g protein, 55g carbs, 11g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1016 kcal, 48g protein, 185g carbs, 8g fat, 43g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (152 kcal, 25g protein, 2g carbs, 6g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (170 kcal, 7g protein, 24g carbs, 7g fat, 8g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (502 kcal, 24g protein, 30g carbs, 33g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 650g dry
- Tinned chickpeas 850g
- Eggs 22
- Chicken breast 900g
- Tinned tuna in spring water 105g
- King prawns 135g
- Smoked mackerel fillet 90g
Carbs & Grains
- Rolled oats 400g
- Brown rice 420g dry
- Wholemeal flour 195g
- Rice cakes 4
- Oatcakes 3
Vegetables
- Sweet potato 2825g
- Baby spinach 550g
- Tinned tomatoes 2575g
- Spinach 420g
- Peanut butter 14 tbsp
- Onion 3
- Frozen mixed veg 260g
- Spring onion 3
- Red pepper 1
- Romaine lettuce leaves 5
- Carrot 2
Dairy & Eggs
- Semi-skimmed milk 1325ml
- Low-fat natural yogurt 525g
- Coconut milk light 470ml
- Low-fat yogurt 245g
- Low-fat Greek yogurt 195g
- Cottage cheese 130g
- Light cream cheese 25g
Fruit
- Apple 5 grated
- Apple 10
Herbs & Spices
- Cinnamon 3.25 tsp
- Cumin 12.75 tsp
- Paprika 4.5 tsp
- Garlic 8 cloves
- Garlic powder 2.5 tsp
- Chilli powder 1.25 tsp
Condiments & Oils
- Tahini 140g
- Curry paste 70g
- Olive oil 2.5 tsp
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Light mayo 15g
- Hummus 70g
Tins & Jars
- Mixed beans tinned 460g
Extras
- Lemon juice x6
- Blueberries 120g
- Rye crackers 5
- Lemon juice 2.5 tsp
- Frozen mixed berries 105g
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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