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 209g of protein, built around Morrisons's Savers for an estimated £85–130/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
3000 kcal per person233g protein · 324g carbs per person
Breakfast307 kcal · 30g protein · 35g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey.
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.
Lunch923 kcal · 76g protein · 85g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto.
Recipe
Ingredients
225g 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.
Dinner886 kcal · 77g protein · 104g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice.
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
Heat the oven to 200°C (180°C fan). Halve the mixed peppers lengthways, remove the seeds and core, and arrange cut-side up in an ovenproof dish.
Cook the lean turkey mince with onions and garlic in a non-stick pan over medium heat, breaking it up, until browned.
Stir in cooked brown rice and tomatoes and season to taste.
Spoon the filling into the pepper halves and bake for 25-30 minutes, until the peppers are tender.
Snack300 kcal · 21g protein · 38g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese.
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.
Snack156 kcal · 5g protein · 7g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks.
Recipe
Ingredients
1½ tbsp almond butter
6 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion celery sticks as needed.
Combine almond butter and celery sticks in a bowl or lidded container.
Snack428 kcal · 24g protein · 55g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin.
Recipe
Ingredients
1¼ standard tins of chickpeas, drained
1½ tsp smoked paprika
¾ tsp cumin
1½ tsp olive oil
Method
Heat the oven to 200°C (180°C fan).
Drain and rinse the chickpeas, then pat them dry with kitchen paper.
Toss with the olive oil, smoked paprika and cumin, spread on a baking tray in a single layer and roast for 25-30 minutes, shaking halfway, until crisp.
Leave to cool on the tray; they crisp up further as they cool.
Estimated cost: £85–130/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 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
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 £85–130 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 209g 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.
