Search Intent
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 Batch-Friendly Weekly 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.
Save this plan
Email this plan to yourself
Get the 7-day menu, shopping list and printable plan link in your inbox.
Current selection: Morrisons Batch-Friendly Weekly Muscle Gain Plan — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person165g protein · 458g carbs per person
Breakfast743 kcal · 27g protein · 129g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 743 kcal, 27g protein, 129g carbs.
Recipe
- Add Rolled oats 115g, Semi-skimmed milk 290ml, Banana 1, Honey 1.5 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch836 kcal · 34g protein · 156g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 836 kcal, 34g protein, 156g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 290g, Brown rice 115g dry, Sweetcorn 85g, Salsa 70g, Coriander fresh, Lime juice.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner757 kcal · 74g protein · 89g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 757 kcal, 74g protein, 89g carbs.
Recipe
- Prepare the ingredients: Chicken breast 260g, Carrot 3, Celery 3 stalks, Onion 1, Chicken stock 1000ml, Wholemeal roll 1.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack299 kcal · 4g protein · 31g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 299 kcal, 4g protein, 31g carbs.
Recipe
- Lay out the ingredients: Apple 1, Walnuts 30g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack283 kcal · 11g protein · 11g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 283 kcal, 11g protein, 11g carbs.
Recipe
- Lay out the ingredients: Peanut butter 2.75 tbsp, Celery sticks 6.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack299 kcal · 4g protein · 31g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 299 kcal, 4g protein, 31g carbs.
Recipe
- Lay out the ingredients: Apple 1, Walnuts 30g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack283 kcal · 11g protein · 11g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 283 kcal, 11g protein, 11g carbs.
Recipe
- Lay out the ingredients: Peanut butter 2.75 tbsp, Celery sticks 6.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–70/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Black beans tinned 1400g
- Chicken breast 775g
- Chicken stock 3000ml
- Salmon fillet 460g
- Eggs 8
- Quorn mince 290g
- Tinned sardines in spring water 130g
- Tinned tuna in spring water 205g
- Smoked salmon 85g
Carbs & Grains
- Rolled oats 725g
- Brown rice 550g dry
- Wholemeal roll 3
- Wholemeal pasta 500g dry
- Oatcakes 6
Vegetables
- Sweetcorn 550g
- Carrot 9
- Celery 9 stalks
- Onion 5 1/2
- Peanut butter 28 tbsp
- Celery sticks 62
- Baby spinach 260g
- Courgette 2
- Red pepper 2
- Mixed leaves 170g
- Tinned tomatoes 850g
Dairy & Eggs
- Semi-skimmed milk 2250ml
- Oat milk 575ml
- Light cream cheese 40g
- Almond butter 1.5 tbsp
Fruit
- Banana 5
- Apple 11
Herbs & Spices
- Coriander fresh x5
- Garlic 10 cloves
- Mixed herbs 1.5 tsp
Condiments & Oils
- Honey 7 tsp
- Salsa 340g
- Olive oil 2.5 tbsp
- Olive oil 3 tsp
Extras
- Lime juice x5
- Walnuts 320g
- Lemon juice x2
- Chia seeds 5.5 tsp
- Frozen mixed berries 225g
- Maple syrup 3 tsp
- Whey protein powder 85g
- Rye crackers 10
- Dried blueberries 30g
- Cheddar reduced-fat 40g
- Reduced-fat cheddar 55g
SupermarketMorrisons
Cooking for1 person
Cook amount1 portions
Calorie target~3500 kcal/day per person
Weekly budget£50–70 total
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
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 | £50–70/week estimate | Flexible-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 Overnight Oats with Banana for quick breakfasts.
- Cook and portion five lunches of Black Bean Burrito Bowl.
- Batch cook Chicken and Vegetable Broth with Bread and Salmon and Wholemeal Pasta with Spinach as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Apple with Walnuts and Peanut Butter with Celery Sticks.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Morrisons Batch-Friendly Weekly 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
3500 kcal - 165g protein, 458g carbs, 111g fat, 76g fibre- Breakfast: Overnight Oats with Banana (743 kcal, 27g protein, 129g carbs, 13g fat, 16g fibre per person)
- Lunch: Black Bean Burrito Bowl (836 kcal, 34g protein, 156g carbs, 4g fat, 24g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (757 kcal, 74g protein, 89g carbs, 10g fat, 14g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
Tuesday
3500 kcal - 148g protein, 411g carbs, 141g fat, 69g fibre- Breakfast: Overnight Oats with Banana (665 kcal, 24g protein, 115g carbs, 12g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (748 kcal, 31g protein, 139g carbs, 4g fat, 22g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (1046 kcal, 65g protein, 81g carbs, 51g fat, 13g fibre per person)
- Snack: Apple with Walnuts (268 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Apple with Walnuts (267 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
Wednesday
3500 kcal - 165g protein, 458g carbs, 111g fat, 76g fibre- Breakfast: Overnight Oats with Banana (743 kcal, 27g protein, 129g carbs, 13g fat, 16g fibre per person)
- Lunch: Black Bean Burrito Bowl (836 kcal, 34g protein, 156g carbs, 4g fat, 24g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (757 kcal, 74g protein, 89g carbs, 10g fat, 14g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
Thursday
3500 kcal - 148g protein, 411g carbs, 141g fat, 69g fibre- Breakfast: Overnight Oats with Banana (665 kcal, 24g protein, 115g carbs, 12g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (748 kcal, 31g protein, 139g carbs, 4g fat, 22g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (1046 kcal, 65g protein, 81g carbs, 51g fat, 13g fibre per person)
- Snack: Apple with Walnuts (268 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Apple with Walnuts (267 kcal, 4g protein, 28g carbs, 17g fat, 6g fibre per person)
- Snack: Peanut Butter with Celery Sticks (253 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
Friday
3500 kcal - 165g protein, 458g carbs, 111g fat, 76g fibre- Breakfast: Overnight Oats with Banana (743 kcal, 27g protein, 129g carbs, 13g fat, 16g fibre per person)
- Lunch: Black Bean Burrito Bowl (836 kcal, 34g protein, 156g carbs, 4g fat, 24g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (757 kcal, 74g protein, 89g carbs, 10g fat, 14g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
- Snack: Apple with Walnuts (299 kcal, 4g protein, 31g carbs, 19g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (283 kcal, 11g protein, 11g carbs, 23g fat, 4g fibre per person)
Saturday
3500 kcal - 219g protein, 403g carbs, 113g fat, 90g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (600 kcal, 17g protein, 89g carbs, 14g fat, 19g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (570 kcal, 39g protein, 33g carbs, 31g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (972 kcal, 71g protein, 154g carbs, 11g fat, 40g fibre per person)
- Snack: Chocolate Protein Shake (365 kcal, 49g protein, 24g carbs, 10g fat, 1g fibre per person)
- Snack: Sardines on Rye Crackers (420 kcal, 31g protein, 43g carbs, 13g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (246 kcal, 6g protein, 34g carbs, 11g fat, 7g fibre per person)
- Snack: Walnuts and Dried Blueberries (327 kcal, 6g protein, 26g carbs, 23g fat, 4g fibre per person)
Sunday
3500 kcal - 248g protein, 356g carbs, 121g fat, 65g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (588 kcal, 17g protein, 87g carbs, 14g fat, 18g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (559 kcal, 38g protein, 32g carbs, 31g fat, 10g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (1011 kcal, 91g protein, 126g carbs, 15g fat, 18g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (363 kcal, 24g protein, 34g carbs, 13g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (471 kcal, 24g protein, 46g carbs, 25g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (151 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (357 kcal, 48g protein, 24g carbs, 10g fat, 1g fibre per person)
Weekly shopping list
Protein
- Black beans tinned 1400g
- Chicken breast 775g
- Chicken stock 3000ml
- Salmon fillet 460g
- Eggs 8
- Quorn mince 290g
- Tinned sardines in spring water 130g
- Tinned tuna in spring water 205g
- Smoked salmon 85g
Carbs & Grains
- Rolled oats 725g
- Brown rice 550g dry
- Wholemeal roll 3
- Wholemeal pasta 500g dry
- Oatcakes 6
Vegetables
- Sweetcorn 550g
- Carrot 9
- Celery 9 stalks
- Onion 5 1/2
- Peanut butter 28 tbsp
- Celery sticks 62
- Baby spinach 260g
- Courgette 2
- Red pepper 2
- Mixed leaves 170g
- Tinned tomatoes 850g
Dairy & Eggs
- Semi-skimmed milk 2250ml
- Oat milk 575ml
- Light cream cheese 40g
- Almond butter 1.5 tbsp
Fruit
- Banana 5
- Apple 11
Herbs & Spices
- Coriander fresh x5
- Garlic 10 cloves
- Mixed herbs 1.5 tsp
Condiments & Oils
- Honey 7 tsp
- Salsa 340g
- Olive oil 2.5 tbsp
- Olive oil 3 tsp
Extras
- Lime juice x5
- Walnuts 320g
- Lemon juice x2
- Chia seeds 5.5 tsp
- Frozen mixed berries 225g
- Maple syrup 3 tsp
- Whey protein powder 85g
- Rye crackers 10
- Dried blueberries 30g
- Cheddar reduced-fat 40g
- Reduced-fat cheddar 55g
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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.