Morrisons 3,500 Calorie Muscle Gain Plan — 3,500 kcal

Free printable UK muscle gain meal plan for Morrisons: 7 days at ~3,500 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketMorrisons
Calorie target~3500 kcal/day
Weekly budget£50–70
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£50–70/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: MorrisonsCalories: ~3500 kcal/dayBudget: £50–70Diet: All diets

7-day meal plan

Monday

3500 kcal - 237g protein
  • Breakfast: Oat Porridge with Berries (541 kcal, 19g protein)
  • Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (862 kcal, 81g protein)
  • Dinner: Smoked Haddock and Potato Bake (811 kcal, 71g protein)
  • Snack: Almonds and Dried Cranberries (389 kcal, 12g protein)
  • Snack: Dark Chocolate and Almonds (440 kcal, 10g protein)
  • Snack: Tzatziki with Vegetable Dippers (237 kcal, 14g protein)
  • Snack: Cottage Cheese with Cucumber (220 kcal, 30g protein)

Tuesday

3500 kcal - 191g protein
  • Breakfast: Oat Porridge with Berries (493 kcal, 17g protein)
  • Lunch: Grilled Chicken and Chickpea Power Salad (755 kcal, 68g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (771 kcal, 62g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (355 kcal, 12g protein)
  • Snack: Apple and Peanut Butter (339 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (432 kcal, 12g protein)
  • Snack: Almonds and Dried Cranberries (355 kcal, 11g protein)

Wednesday

3500 kcal - 231g protein
  • Breakfast: Oat Porridge with Berries (586 kcal, 20g protein)
  • Lunch: Chicken and Orzo Soup (806 kcal, 73g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (788 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (330 kcal, 13g protein)
  • Snack: Cottage Cheese with Cucumber (238 kcal, 33g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (330 kcal, 44g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (422 kcal, 15g protein)

Thursday

3500 kcal - 190g protein
  • Breakfast: Oat Porridge with Berries (536 kcal, 18g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (653 kcal, 33g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (770 kcal, 60g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (486 kcal, 47g protein)
  • Snack: Almonds and Dried Cranberries (385 kcal, 12g protein)
  • Snack: Walnuts and Dried Blueberries (368 kcal, 8g protein)
  • Snack: Carrot Sticks with Hummus (302 kcal, 12g protein)

Friday

3500 kcal - 230g protein
  • Breakfast: Oat Porridge with Berries (524 kcal, 18g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (769 kcal, 65g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (703 kcal, 29g protein)
  • Snack: Sliced Cooked Chicken Breast (245 kcal, 49g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (376 kcal, 13g protein)
  • Snack: Banana and Almonds (409 kcal, 10g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (474 kcal, 46g protein)

Saturday

3500 kcal - 317g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (689 kcal, 54g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (635 kcal, 62g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (871 kcal, 94g protein)
  • Snack: Tzatziki with Vegetable Dippers (254 kcal, 15g protein)
  • Snack: Carrot Sticks with Hummus (326 kcal, 13g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (453 kcal, 25g protein)
  • Snack: Sliced Cooked Chicken Breast (272 kcal, 54g protein)

Sunday

3500 kcal - 210g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (630 kcal, 50g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (664 kcal, 40g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (730 kcal, 36g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (464 kcal, 13g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (481 kcal, 46g protein)
  • Snack: Peanut Butter with Celery Sticks (299 kcal, 12g protein)
  • Snack: Tzatziki with Vegetable Dippers (232 kcal, 13g protein)

Weekly shopping list

Protein

  • Turkey mince lean 300g
  • Chicken stock 170ml
  • Chicken breast 245g
  • Tinned chickpeas 230g
  • Turkey sausages 6
  • Red lentils 155g
  • Eggs 5
  • Turkey breast slices 145g
  • Eggs 2 hard-boiled
  • Tinned tuna 245g
  • Egg 2
  • Chicken tikka 245g
  • Chicken breast 195g cooked
  • Firm tofu 300g
  • Green lentils tinned 330g

Carbs & Grains

  • Rolled oats 135g
  • Brown rice 135g dry
  • White potatoes 420g
  • Rice cakes 3
  • Orzo pasta 110g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 50g
  • Wholemeal tortilla 2
  • Oatcakes 7

Vegetables

  • Frozen peas 135g
  • Onion 2
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 3/4
  • Cherry tomatoes 12
  • Cucumber 75g
  • Tinned tomatoes 625g
  • Celery 3 stalks
  • Spring onion 4
  • Sweet potato 330g mashed
  • Lettuce 65g
  • Baby spinach 245g
  • Romaine lettuce leaves 7
  • Carrot grated 90g
  • Mushrooms 330g
  • Sweet potato mash 410g

Dairy & Eggs

  • Oat milk 500ml
  • Semi-skimmed milk 250ml
  • Low-fat Greek yogurt 170g
  • Cottage cheese 250g
  • Peanut butter 1.5 tbsp
  • Mint yogurt sauce 50g
  • Coconut milk light 330ml
  • Skyr 360g
  • Low-fat yogurt 145g

Extras & Condiments

  • Frozen mixed berries 135g
  • Garlic 3 cloves
  • Smoked haddock fillet 300g
  • Reduced-fat cheddar 50g
  • Parsley fresh
  • Almonds 40g
  • Dried cranberries 35g
  • Dark chocolate 70% 50g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Mixed leaves 125g
  • Lemon dressing 25g
  • Paprika 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Apple 2
  • Banana 2
  • Frozen mixed veg 370g
  • Soy sauce 3.75 tbsp
  • Sesame oil 1.75 tsp
  • Hummus 110g
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Light mayo 35g
  • Watercress 50g
  • Honey 1.75 tsp
  • Walnuts 40g
  • Dried blueberries 35g
  • Curry paste 50g
  • Frozen berries 145g
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Tikka paste 55g
  • Cauliflower 550g
  • Mint 1.75 tsp
  • Garlic clove 1
  • Roasted mixed veg 250g
  • Tahini 35g
  • Lemon juice
  • Vegetable stock 330ml

Your 7-Day Meal Plan

Monday

3500 kcal237g protein
Breakfast541 kcal · 19g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 541 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 135g, Oat milk 500ml, Frozen mixed berries 135g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch862 kcal · 81g protein · 20 min

Turkey Mince and Brown Rice Meal Prep Bowl

Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 862 kcal, 81g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Turkey mince lean 300g, Brown rice 135g dry, Frozen peas 135g, Chicken stock 170ml, Garlic 3 cloves.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner811 kcal · 71g protein · 35 min

Smoked Haddock and Potato Bake

Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 811 kcal, 71g protein.

Recipe
  1. Prepare the ingredients: Smoked haddock fillet 300g, White potatoes 420g, Semi-skimmed milk 250ml, Onion 2, Reduced-fat cheddar 50g, Parsley fresh.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack389 kcal · 12g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 389 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Almonds 40g, Dried cranberries 35g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack440 kcal · 10g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 440 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 50g, Almonds 35g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack237 kcal · 14g protein · 5 min

Tzatziki with Vegetable Dippers

Made with low-fat greek yogurt, cucumber half grated, garlic clove. Ready in 5 min — 237 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Low-fat Greek yogurt 170g, Cucumber half grated, Garlic clove 3/4, Carrot 2, Celery sticks 3, Dill 1.75 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack220 kcal · 30g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 220 kcal, 30g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 250g, Cucumber 3/4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £50–70/week for one person from Morrisons.

Protein

  • Turkey mince lean 300g
  • Chicken stock 170ml
  • Chicken breast 245g
  • Tinned chickpeas 230g
  • Turkey sausages 6
  • Red lentils 155g
  • Eggs 5
  • Turkey breast slices 145g
  • Eggs 2 hard-boiled
  • Tinned tuna 245g
  • Egg 2
  • Chicken tikka 245g
  • Chicken breast 195g cooked
  • Firm tofu 300g
  • Green lentils tinned 330g

Carbs & Grains

  • Rolled oats 135g
  • Brown rice 135g dry
  • White potatoes 420g
  • Rice cakes 3
  • Orzo pasta 110g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 50g
  • Wholemeal tortilla 2
  • Oatcakes 7

Vegetables

  • Frozen peas 135g
  • Onion 2
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 3/4
  • Cherry tomatoes 12
  • Cucumber 75g
  • Tinned tomatoes 625g
  • Celery 3 stalks
  • Spring onion 4
  • Sweet potato 330g mashed
  • Lettuce 65g
  • Baby spinach 245g
  • Romaine lettuce leaves 7
  • Carrot grated 90g
  • Mushrooms 330g
  • Sweet potato mash 410g

Dairy & Eggs

  • Oat milk 500ml
  • Semi-skimmed milk 250ml
  • Low-fat Greek yogurt 170g
  • Cottage cheese 250g
  • Peanut butter 1.5 tbsp
  • Mint yogurt sauce 50g
  • Coconut milk light 330ml
  • Skyr 360g
  • Low-fat yogurt 145g

Extras & Condiments

  • Frozen mixed berries 135g
  • Garlic 3 cloves
  • Smoked haddock fillet 300g
  • Reduced-fat cheddar 50g
  • Parsley fresh
  • Almonds 40g
  • Dried cranberries 35g
  • Dark chocolate 70% 50g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Mixed leaves 125g
  • Lemon dressing 25g
  • Paprika 1.5 tsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 25g
  • Apple 2
  • Banana 2
  • Frozen mixed veg 370g
  • Soy sauce 3.75 tbsp
  • Sesame oil 1.75 tsp
  • Hummus 110g
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Light mayo 35g
  • Watercress 50g
  • Honey 1.75 tsp
  • Walnuts 40g
  • Dried blueberries 35g
  • Curry paste 50g
  • Frozen berries 145g
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Tikka paste 55g
  • Cauliflower 550g
  • Mint 1.75 tsp
  • Garlic clove 1
  • Roasted mixed veg 250g
  • Tahini 35g
  • Lemon juice
  • Vegetable stock 330ml

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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 £50–70 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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.

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