Morrisons Batch-Friendly Weekly 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 238g of protein, built around Morrisons's Savers for an estimated £80–115/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3493 kcal per person210g protein · 424g carbs per person
Breakfast572 kcal · 22g protein · 98g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana.
Recipe
Ingredients
90g rolled oats
225ml semi-skimmed milk
1 banana
1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch680 kcal · 55g protein · 82g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas.
Recipe
Ingredients
200g lean turkey mince
90g brown rice (dry weight)
90g frozen peas
100ml chicken stock
2 garlic cloves
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice with the chicken stock, adding only enough water to cover, until tender; drain only if needed and cool slightly.
Cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add garlic for the final minute and cook until fragrant. Cook frozen peas in boiling water for 3-4 minutes, then drain.
Arrange lean turkey mince, the cooked brown rice and frozen peas in a bowl.
Dinner884 kcal · 75g protein · 125g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes.
Recipe
Ingredients
250g chicken thighs
90g wholemeal couscous (dry weight)
½ of a standard tin of tomatoes
½ of a standard tin of chickpeas, drained
1 onion
2¼ tsp ras el hanout
1 lemon
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion into even pieces. Drain and rinse chickpeas.
Heat a large pan over medium heat and brown the chicken thighs with onion for 5-7 minutes.
Stir in ras el hanout, then add tomatoes, chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack488 kcal · 24g protein · 28g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice.
Recipe
Ingredients
100g smoked mackerel fillet
20g light cream cheese
1 tsp lemon juice
3 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Peel the skin off the smoked mackerel fillet and flake the fish into a bowl.
Mash it with the light cream cheese and lemon juice until fairly smooth, then season to taste.
Spread the pâté onto the oatcakes and serve.
Snack270 kcal · 7g protein · 21g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
30g mixed nuts
20g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine mixed nuts and raisins in a bowl or lidded container.
Snack344 kcal · 23g protein · 50g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk.
Recipe
Ingredients
50g rolled oats
100g skyr
100ml semi-skimmed milk
1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Snack255 kcal · 4g protein · 20g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries.
Recipe
Ingredients
30g walnuts
20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine walnuts and dried blueberries in a bowl or lidded container.
Estimated cost: £80–115/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
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 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
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Overnight Oats with Banana for quick breakfasts.
Cook and portion five lunches of Turkey Mince and Brown Rice Meal Prep Bowl.
Batch cook Chicken Tagine with Wholemeal Couscous and Chicken and Coconut Milk Curry with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Smoked Mackerel Pâté on Oatcakes, Mixed Nuts and Dried Fruit, Mini Protein Overnight Oats, Walnuts and Dried Blueberries, Pumpkin Seeds with Dark Chocolate Chips, Lean Beef Jerky, Turkey Breast Slices with Rye Crackers, Oat Biscuits with Peanut Butter, Almond Butter with Celery Sticks, Skyr High-Protein Yogurt, Rice Cakes with Cottage Cheese, Frozen Greek Yogurt and Berry Bark, Tuna on Rye Crackers, Prawn Cocktail in Lettuce Cups, Sliced Cooked Chicken Breast, Tzatziki with Vegetable Dippers, Almonds and Dried Cranberries, Cottage Cheese with Cucumber, Turkey Breast and Cream Cheese Roll-Up, and Apple and Peanut Butter.
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.
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
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 £80–115 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 238g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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.
