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 Budget Bulk 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 211g 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
3,000 kcal211g protein332g carbs91g fat56g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3000 kcal per person261g protein · 278g carbs per person
Breakfast315 kcal · 31g protein · 36g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 315 kcal, 31g protein, 36g carbs.
Recipe
Ingredients
- 300g low-fat Greek yogurt
- 150g frozen mixed berries
- 1½ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch946 kcal · 78g protein · 87g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 946 kcal, 78g protein, 87g carbs.
Recipe
Ingredients
- 250g chicken breast
- 125g wholemeal pasta (dry weight)
- 2 tbsp plus 1 tsp green pesto
- 12 cherry tomatoes
- 15g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. 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 chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
- Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner911 kcal · 79g protein · 106g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 911 kcal, 79g protein, 106g carbs.
Recipe
Ingredients
- 300g lean turkey mince
- 6 mixed peppers
- 125g cooked brown rice
- ¾ of a standard tin of tomatoes
- 1½ onions
- 3 garlic cloves
Method
- Have the cooked brown rice ready, reheating gently if serving hot.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add mixed peppers, tomatoes, onions and garlic and cook until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Snack304 kcal · 21g protein · 38g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 304 kcal, 21g protein, 38g carbs.
Recipe
Ingredients
- 5 rice cakes
- 150g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Snack275 kcal · 30g protein · 10g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 275 kcal, 30g protein, 10g carbs.
Recipe
Ingredients
- 125g smoked salmon
- 1½ cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
Snack249 kcal · 22g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 249 kcal, 22g protein, 1g carbs.
Recipe
Ingredients
- 3 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons Budget Bulk 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 - 261g protein, 278g carbs, 87g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (315 kcal, 31g protein, 36g carbs, 7g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (946 kcal, 78g protein, 87g carbs, 27g fat, 13g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (911 kcal, 79g protein, 106g carbs, 17g fat, 25g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (304 kcal, 21g protein, 38g carbs, 8g fat, 1g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (275 kcal, 30g protein, 10g carbs, 11g fat, 3g fibre per person)
- Snack: Hard-Boiled Eggs (249 kcal, 22g protein, 1g carbs, 17g fat, 0g fibre per person)
Tuesday
2996 kcal - 218g protein, 300g carbs, 111g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (299 kcal, 30g protein, 34g carbs, 6g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (901 kcal, 74g protein, 83g carbs, 26g fat, 12g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (1055 kcal, 66g protein, 91g carbs, 55g fat, 19g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (205 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (287 kcal, 20g protein, 36g carbs, 7g fat, 1g fibre per person)
- Snack: Apple and Peanut Butter (249 kcal, 6g protein, 36g carbs, 12g fat, 7g fibre per person)
Wednesday
3004 kcal - 208g protein, 384g carbs, 71g fat, 64g fibre- Breakfast: Greek Yogurt with Mixed Berries (309 kcal, 30g protein, 35g carbs, 6g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (852 kcal, 35g protein, 161g carbs, 4g fat, 26g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (860 kcal, 60g protein, 67g carbs, 39g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (342 kcal, 36g protein, 45g carbs, 2g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (211 kcal, 23g protein, 21g carbs, 5g fat, 3g fibre per person)
- Snack: Roasted Spiced Chickpeas (430 kcal, 24g protein, 55g carbs, 15g fat, 16g fibre per person)
Thursday
3001 kcal - 223g protein, 380g carbs, 65g fat, 60g fibre- Breakfast: Greek Yogurt with Mixed Berries (301 kcal, 30g protein, 34g carbs, 6g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (830 kcal, 34g protein, 157g carbs, 4g fat, 25g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (974 kcal, 88g protein, 102g carbs, 22g fat, 16g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (341 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (330 kcal, 35g protein, 43g carbs, 2g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (225 kcal, 22g protein, 26g carbs, 5g fat, 2g fibre per person)
Friday
2998 kcal - 187g protein, 452g carbs, 49g fat, 96g fibre- Breakfast: Greek Yogurt with Mixed Berries (301 kcal, 30g protein, 34g carbs, 6g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (753 kcal, 47g protein, 125g carbs, 5g fat, 27g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1282 kcal, 60g protein, 234g carbs, 10g fat, 54g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (345 kcal, 9g protein, 28g carbs, 24g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (135 kcal, 24g protein, 9g carbs, 0g fat, 0g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (182 kcal, 17g protein, 22g carbs, 4g fat, 6g fibre per person)
Saturday
3003 kcal - 193g protein, 290g carbs, 115g fat, 45g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (527 kcal, 33g protein, 41g carbs, 25g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (543 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1106 kcal, 56g protein, 112g carbs, 49g fat, 16g fibre per person)
- Snack: Light Mozzarella and Tomato (300 kcal, 27g protein, 9g carbs, 13g fat, 1g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (255 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
- Snack: Chocolate Protein Shake (272 kcal, 36g protein, 18g carbs, 7g fat, 1g fibre per person)
Sunday
2998 kcal - 188g protein, 240g carbs, 138g fat, 36g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (535 kcal, 34g protein, 41g carbs, 26g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (841 kcal, 46g protein, 89g carbs, 34g fat, 11g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (905 kcal, 57g protein, 70g carbs, 44g fat, 11g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (285 kcal, 19g protein, 26g carbs, 10g fat, 5g fibre per person)
- Snack: Light Mozzarella and Tomato (313 kcal, 28g protein, 9g carbs, 14g fat, 1g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Weekly shopping list
Protein
- Chicken breast 750g
- Turkey mince lean 300g
- Smoked salmon 190g
- Eggs 10
- Salmon fillet 460g
- Black beans 600g
- Mackerel fillet 270g
- Tinned tuna in spring water 240g
- Tinned chickpeas 400g
- Green lentils 250g
- Firm tofu 420g
- Beef tomato 2
- Whey protein powder 35g
Carbs & Grains
- Wholemeal pasta 470g
- Brown rice 650g
- Rice 9 cakes
- New potatoes 370g
- Wholemeal bread 5 slices
Vegetables
- Cherry tomatoes 2 x 300g packs (400g required)
- Mixed peppers 900g
- Tinned tomatoes 3 x 400g tins (872g required)
- Onion 6
- Cucumber 2 (525g required)
- Sweet potato 290g
- Broccoli 290g
- Spring onion 5
- Watercress 60g
- Mushrooms 290g
- Courgette 3
- Red pepper 4
- Carrot 2
- Celery 8 sticks
- mixed veg 380g
- Baby spinach 120g
Dairy & Eggs
- Low-fat Greek yogurt 2.25kg
- Parmesan 30g
- Cottage cheese 300g
- Low-fat crème fraîche 75g
- Skyr 220g
- Butter 11g
- Semi-skimmed milk 1 x 1L carton (384ml required)
- Tinned coconut milk light 1 x 400ml tin (213ml required)
- Light mozzarella 220g
- Light cream cheese 35g
Fruit
- mixed berries 975g
- Apple 2
- berries 90g
- Raisins 50g
Herbs & Spices
- Garlic 9 cloves
- Dill 1 tbsp
- Coriander, optional to taste x2
- Smoked paprika 1.5 tsp
- Cumin 1.75 tbsp
- Thyme 1.5 tsp
- Chilli powder 1.5 tsp
- Basil, optional to taste x2
Condiments & Oils
- Honey 3 tbsp
- Green pesto 75g
- Olive oil 3 tbsp
- Peanut butter 23g
- Salsa 150g
- Mustard dressing 30g
- Vegetable stock 3 cubes (makes 1500ml; 1247ml required)
- Curry paste 35g
- Tahini 22g
- Almond butter 1.25 tbsp
Tins & Jars
- Mixed beans 575g
Extras
- Lemon 2
- Sweetcorn 180g
- Lime juice, optional to taste x2
- Lemon juice, optional to taste x3
- Rye 15 crackers
- Lemon juice 1 tbsp
- Pumpkin seeds 45g
- Dark chocolate chips 21g
- Mixed nuts 75g
- Balsamic glaze 2.25 tsp
- Sesame seeds 1.25 tsp
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 211g 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 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 3,000 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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