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 Meal Prep 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 213g of protein, built around Morrisons's Savers for roughly £55+/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.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMuscle Gain
Weekly cost£55+ estimate
Daily average across the 7 days
3,502 kcal213g protein407g carbs119g fat77g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3501 kcal per person211g protein · 448g carbs per person
Breakfast683 kcal · 43g protein · 83g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 683 kcal, 43g protein, 83g carbs.
Recipe
Ingredients
- 100g wholemeal flour
- 3 eggs
- 175ml semi-skimmed milk
- 125g low-fat yogurt
- 60g 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.
Lunch910 kcal · 50g protein · 96g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 910 kcal, 50g protein, 96g carbs.
Recipe
Ingredients
- 225g firm tofu
- 100g brown rice (dry weight)
- 175g roasted mixed veg
- 1 tbsp plus 2 tsp tahini
- lemon juice, to taste
- 1¼ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner818 kcal · 61g protein · 130g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 818 kcal, 61g protein, 130g carbs.
Recipe
Ingredients
- 250g Quorn mince
- 100g wholemeal pasta (dry weight)
- 1¼ standard tins of tomatoes
- 1¼ onions
- 4 garlic cloves
- 1¼ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. 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 quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onions and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack210 kcal · 5g protein · 30g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 210 kcal, 5g protein, 30g carbs.
Recipe
Ingredients
- 1 apple
- 1¼ tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
Snack254 kcal · 4g protein · 28g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 254 kcal, 4g protein, 28g carbs.
Recipe
Ingredients
- 1 apple
- 25g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Snack274 kcal · 29g protein · 36g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 274 kcal, 29g protein, 36g carbs.
Recipe
Ingredients
- ¾ of a standard tin of tuna, drained
- 5 rye crackers
- 1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna.
- Top rye crackers with tuna and lemon juice and serve.
Snack352 kcal · 19g protein · 45g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 352 kcal, 19g protein, 45g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 1¼ tsp smoked paprika
- ½ tsp cumin
- 1¼ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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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
- 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 Baked Tofu and Tahini Buddha Bowl.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Chicken, Broccoli and Wholemeal Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Apple and Peanut Butter, Apple with Walnuts, Tuna on Rye Crackers, and Roasted Spiced Chickpeas.
- 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 Meal Prep 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
3501 kcal - 211g protein, 448g carbs, 105g fat, 89g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (683 kcal, 43g protein, 83g carbs, 20g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (910 kcal, 50g protein, 96g carbs, 36g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (818 kcal, 61g protein, 130g carbs, 9g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (210 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (254 kcal, 4g protein, 28g carbs, 16g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (352 kcal, 19g protein, 45g carbs, 12g fat, 13g fibre per person)
Tuesday
3506 kcal - 225g protein, 391g carbs, 122g fat, 67g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (636 kcal, 40g protein, 79g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (863 kcal, 47g protein, 91g carbs, 35g fat, 11g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (960 kcal, 84g protein, 87g carbs, 29g fat, 14g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (260 kcal, 27g protein, 34g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (333 kcal, 18g protein, 42g carbs, 12g fat, 12g fibre per person)
Wednesday
3501 kcal - 211g protein, 448g carbs, 105g fat, 89g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (683 kcal, 43g protein, 83g carbs, 20g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (910 kcal, 50g protein, 96g carbs, 36g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (818 kcal, 61g protein, 130g carbs, 9g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (210 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (254 kcal, 4g protein, 28g carbs, 16g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (352 kcal, 19g protein, 45g carbs, 12g fat, 13g fibre per person)
Thursday
3506 kcal - 225g protein, 391g carbs, 122g fat, 67g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (636 kcal, 40g protein, 79g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (863 kcal, 47g protein, 91g carbs, 35g fat, 11g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (960 kcal, 84g protein, 87g carbs, 29g fat, 14g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (260 kcal, 27g protein, 34g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (333 kcal, 18g protein, 42g carbs, 12g fat, 12g fibre per person)
Friday
3501 kcal - 211g protein, 448g carbs, 105g fat, 89g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (683 kcal, 43g protein, 83g carbs, 20g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (910 kcal, 50g protein, 96g carbs, 36g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (818 kcal, 61g protein, 130g carbs, 9g fat, 33g fibre per person)
- Snack: Apple and Peanut Butter (210 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
- Snack: Apple with Walnuts (254 kcal, 4g protein, 28g carbs, 16g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (352 kcal, 19g protein, 45g carbs, 12g fat, 13g fibre per person)
Saturday
3499 kcal - 221g protein, 333g carbs, 143g fat, 68g fibre- Breakfast: Chia Seed Pudding with Mango (743 kcal, 13g protein, 30g carbs, 61g fat, 16g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (780 kcal, 69g protein, 91g carbs, 14g fat, 8g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (922 kcal, 77g protein, 99g carbs, 26g fat, 16g fibre per person)
- Snack: Banana and Almonds (276 kcal, 7g protein, 35g carbs, 13g fat, 6g fibre per person)
- Snack: Almonds and Dried Cranberries (267 kcal, 7g protein, 22g carbs, 16g fat, 4g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (280 kcal, 27g protein, 39g carbs, 3g fat, 8g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (231 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
Sunday
3502 kcal - 188g protein, 392g carbs, 133g fat, 67g fibre- Breakfast: Chia Seed Pudding with Mango (721 kcal, 12g protein, 29g carbs, 59g fat, 16g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (759 kcal, 67g protein, 89g carbs, 14g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (832 kcal, 37g protein, 142g carbs, 11g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (135 kcal, 5g protein, 6g carbs, 11g fat, 3g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (277 kcal, 26g protein, 39g carbs, 3g fat, 8g fibre per person)
- Snack: Roasted Spiced Chickpeas (361 kcal, 20g protein, 46g carbs, 13g fat, 13g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (417 kcal, 21g protein, 41g carbs, 22g fat, 6g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Firm tofu 1.1kg
- Quorn mince 725g
- Tinned tuna in spring water 850g
- Tinned chickpeas 1.45kg
- Chicken breast 750g
- Turkey breast slices 210g
Carbs & Grains
- Wholemeal flour 470g
- Brown rice 800g
- Wholemeal pasta 550g
- White potatoes 320g
Vegetables
- mixed veg 900g
- Tinned tomatoes 4 x 400g tins (1443g required)
- Onion 5
- Broccoli 650g
- Edamame beans 400g
- Spring onion 5
- Carrot 200g
- Mushrooms 250g
- peas 130g
- Celery 5 sticks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (880ml required)
- Low-fat yogurt 600g
- Reduced-fat crème fraîche 190g
- Coconut milk 2 x 400ml tins (500ml required)
- Parmesan 25g
Fruit
- Blueberries 300g
- Apple 13
- Mango chunks 250g
- Banana 2
Herbs & Spices
- Garlic 22 cloves
- Mixed herbs 1.25 tbsp
- Smoked paprika 2.5 tbsp
- Cumin 1.25 tbsp
Condiments & Oils
- Tahini 120g
- Peanut butter 95g
- Olive oil 3.75 tbsp
- Soy sauce 2.5 tbsp
- Sesame oil 2.5 tsp
- Mustard 2.5 tsp
- Vegetable stock 2 cubes (makes 1L; 739ml required)
- Almond butter 1.25 tbsp
Extras
- Lemon juice, optional to taste x5
- Sesame seeds 2 tbsp
- Walnuts 120g
- Rye 34 crackers
- Lemon juice 2 tbsp
- Reduced-fat cheddar 120g
- Chia seeds 75g
- Vanilla extract, optional to taste x2
- Almonds 60g
- Dried cranberries 25g
- Sea salt, optional to taste
- Oatcakes 5
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
- 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 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 213g 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.
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