What this plan is for
A Morrisons muscle gain plan at 3,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons 3,500 Calorie Muscle Gain Plan — 3,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 262g of protein, built around Morrisons's Savers for roughly £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£55+ estimate
Daily average across the 7 days
3,500 kcal262g protein379g carbs106g fat58g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3503 kcal per person296g protein · 354g carbs per person
Breakfast788 kcal · 50g protein · 98g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 788 kcal, 50g protein, 98g carbs.
Recipe
Ingredients
- 125g wholemeal flour
- 3 eggs
- 200ml semi-skimmed milk
- 150g low-fat yogurt
- 70g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch702 kcal · 52g protein · 99g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 702 kcal, 52g protein, 99g carbs.
Recipe
Ingredients
- 275g cottage cheese
- 2 courgettes, roasted
- 2 red peppers, roasted
- 11 cherry tomatoes
- 1½ tsp mixed herbs
- 2 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgettes, roasted red peppers, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner959 kcal · 86g protein · 100g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 959 kcal, 86g protein, 100g carbs.
Recipe
Ingredients
- 250g chicken breast
- 275g mushrooms
- 125g wholemeal pasta (dry weight)
- 70g low-fat crème fraîche
- 3 garlic cloves
- 1½ tsp thyme
Allergens in this meal: Cereals containing gluten, Milk. 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 mushrooms and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in low-fat crème fraîche and thyme, and heat through before serving.
Snack281 kcal · 53g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 281 kcal, 53g protein, 0g carbs.
Recipe
Ingredients
- 175g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste and serve.
Snack203 kcal · 22g protein · 20g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 203 kcal, 22g protein, 20g carbs.
Recipe
Ingredients
- 200g low-fat Greek yogurt
- 125g frozen mixed berries
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.
- Eat straight away, or cover and chill for later the same day.
Snack234 kcal · 19g protein · 19g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 234 kcal, 19g protein, 19g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Snack336 kcal · 14g protein · 18g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 336 kcal, 14g protein, 18g carbs.
Recipe
Ingredients
- 40g pumpkin seeds
- 20g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £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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Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 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 3,500 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 | £55+/week estimate | High-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| 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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Chicken and Mushroom Wholemeal Pasta and Spinach and Ricotta Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Sliced Cooked Chicken Breast, Low-Fat Greek Yogurt with Berries, Lean Beef Jerky, and Pumpkin Seeds with Dark Chocolate Chips.
- 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 3,500 Calorie Muscle Gain Plan — 3,500 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
3503 kcal - 296g protein, 354g carbs, 104g fat, 52g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (788 kcal, 50g protein, 98g carbs, 23g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (702 kcal, 52g protein, 99g carbs, 16g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (959 kcal, 86g protein, 100g carbs, 22g fat, 16g fibre per person)
- Snack: Sliced Cooked Chicken Breast (281 kcal, 53g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (203 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (234 kcal, 19g protein, 19g carbs, 6g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (336 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
Tuesday
3497 kcal - 253g protein, 346g carbs, 127g fat, 51g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (784 kcal, 50g protein, 97g carbs, 23g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (700 kcal, 52g protein, 98g carbs, 16g fat, 14g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (966 kcal, 45g protein, 94g carbs, 45g fat, 15g fibre per person)
- Snack: Sliced Cooked Chicken Breast (279 kcal, 52g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (202 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (230 kcal, 18g protein, 19g carbs, 6g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (336 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
Wednesday
3503 kcal - 296g protein, 354g carbs, 104g fat, 52g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (788 kcal, 50g protein, 98g carbs, 23g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (702 kcal, 52g protein, 99g carbs, 16g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (959 kcal, 86g protein, 100g carbs, 22g fat, 16g fibre per person)
- Snack: Sliced Cooked Chicken Breast (281 kcal, 53g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (203 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (234 kcal, 19g protein, 19g carbs, 6g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (336 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
Thursday
3497 kcal - 253g protein, 346g carbs, 127g fat, 51g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (784 kcal, 50g protein, 97g carbs, 23g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (700 kcal, 52g protein, 98g carbs, 16g fat, 14g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (966 kcal, 45g protein, 94g carbs, 45g fat, 15g fibre per person)
- Snack: Sliced Cooked Chicken Breast (279 kcal, 52g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (202 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (230 kcal, 18g protein, 19g carbs, 6g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (336 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
Friday
3503 kcal - 296g protein, 354g carbs, 104g fat, 52g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (788 kcal, 50g protein, 98g carbs, 23g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (702 kcal, 52g protein, 99g carbs, 16g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (959 kcal, 86g protein, 100g carbs, 22g fat, 16g fibre per person)
- Snack: Sliced Cooked Chicken Breast (281 kcal, 53g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (203 kcal, 22g protein, 20g carbs, 5g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (234 kcal, 19g protein, 19g carbs, 6g fat, 1g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (336 kcal, 14g protein, 18g carbs, 26g fat, 4g fibre per person)
Saturday
3500 kcal - 224g protein, 466g carbs, 80g fat, 73g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (627 kcal, 15g protein, 75g carbs, 28g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (748 kcal, 30g protein, 141g carbs, 4g fat, 23g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (951 kcal, 78g protein, 119g carbs, 16g fat, 21g fibre per person)
- Snack: Chocolate Protein Shake (331 kcal, 44g protein, 22g carbs, 9g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (290 kcal, 27g protein, 40g carbs, 3g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (333 kcal, 24g protein, 39g carbs, 9g fat, 4g fibre per person)
- Snack: Apple and Peanut Butter (220 kcal, 6g protein, 30g carbs, 11g fat, 6g fibre per person)
Sunday
3499 kcal - 218g protein, 435g carbs, 98g fat, 72g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (708 kcal, 16g protein, 85g carbs, 31g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (847 kcal, 34g protein, 160g carbs, 4g fat, 26g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (971 kcal, 81g protein, 135g carbs, 16g fat, 26g fibre per person)
- Snack: Hard-Boiled Eggs (249 kcal, 22g protein, 1g carbs, 17g fat, 0g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (376 kcal, 27g protein, 44g carbs, 10g fat, 4g fibre per person)
- Snack: Almond Butter with Celery Sticks (156 kcal, 5g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (192 kcal, 33g protein, 3g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Chicken breast 1.65kg
- Lean beef jerky 290g
- Black beans 575g
- Turkey mince lean 575g
- Whey protein powder 40g
- Turkey breast slices 110g
- King prawns 180g
Carbs & Grains
- Wholemeal flour 575g
- Wholemeal 8 pittas
- Wholemeal pasta 750g
- Quinoa 170g
- Brown rice 220g
- Low-sugar granola 85g
Vegetables
- Courgette 8
- Red pepper 8
- Cherry tomatoes 4 x 300g packs (956g required)
- Mushrooms 850g
- Baby spinach 430g
- Tinned tomatoes 3 x 400g tins (1103g required)
- Onion 3
- Sweet potato 370g
- Spinach 150g
- Celery 6 sticks
- Romaine lettuce 60g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1446ml required)
- Low-fat yogurt 725g
- Cottage cheese 1.45kg
- Low-fat crème fraîche 220g
- Low-fat Greek yogurt 1.5kg
- Ricotta 290g
- Parmesan 45g
- Coconut milk light 2 x 400ml tins (552ml required)
Fruit
- Blueberries 360g
- mixed berries 575g
- Mango chunks 220g
- Apple 2
Herbs & Spices
- Mixed herbs 3 tbsp
- Garlic 23 cloves
- Thyme 1.5 tbsp
- Cinnamon 1.5 tsp
- Coriander, optional to taste x2
- Paprika 1.5 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Salsa 140g
- Mustard 1.5 tsp
- Honey 2.75 tsp
- Peanut butter 21g
- Almond butter 1.5 tbsp
- Light mayo 22g
Extras
- Pumpkin seeds 210g
- Dark chocolate chips 110g
- Maple syrup 2.75 tsp
- Sweetcorn 170g
- Lime juice, optional to taste x2
- Rye 6 crackers
- Lemon juice, optional to taste
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 £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 262g 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 3,500 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 3,500 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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