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 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 calories, protein totals and the weekly shopping list.
Supermarket: MorrisonsCalories: ~3500 kcal/dayBudget: £50–70Diet: All diets
7-day meal plan
Monday
3500 kcal - 196g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (724 kcal, 35g protein)
Lunch: Lentil and Roasted Vegetable Soup (579 kcal, 26g protein)
Dinner: Slow-Cooked Lamb and Red Lentil Stew (901 kcal, 74g protein)
Snack: Peanut Butter with Celery Sticks (290 kcal, 11g protein)
Snack: Walnuts and Dried Blueberries (354 kcal, 8g protein)
Snack: Hard-Boiled Eggs (250 kcal, 19g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (402 kcal, 23g protein)
Tuesday
3500 kcal - 256g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (713 kcal, 35g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (808 kcal, 76g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (760 kcal, 70g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (301 kcal, 35g protein)
Snack: Banana and Almonds (396 kcal, 10g protein)
Snack: Frozen Edamame Beans with Sea Salt (237 kcal, 19g protein)
Snack: Peanut Butter with Celery Sticks (285 kcal, 11g protein)
Wednesday
3500 kcal - 279g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (743 kcal, 36g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (809 kcal, 73g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 23g protein)
Snack: Chocolate Protein Shake (330 kcal, 58g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (413 kcal, 23g protein)
Snack: Prawn Cocktail in Lettuce Cups (264 kcal, 30g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (314 kcal, 36g protein)
Thursday
3500 kcal - 287g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (723 kcal, 35g protein)
Lunch: Chicken and Orzo Soup (706 kcal, 64g protein)
Dinner: Lentil and Turkey Sausage Casserole (803 kcal, 64g protein)
Snack: Mini Protein Overnight Oats (369 kcal, 35g protein)
Snack: Peanut Butter with Celery Sticks (289 kcal, 11g protein)
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.
