Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 149g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for an estimated £60–90/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2498 kcal per person159g protein · 254g carbs per person
Breakfast436 kcal · 18g protein · 74g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple.
Recipe
Ingredients
60g rolled oats
150ml semi-skimmed milk
1 apple, grated
80g low-fat natural yogurt
½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats, semi-skimmed milk and low-fat natural yogurt 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 grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch622 kcal · 50g protein · 75g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas.
Recipe
Ingredients
175g lean turkey mince
80g brown rice (dry weight)
80g 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.
Dinner844 kcal · 53g protein · 65g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach.
Recipe
Ingredients
175g salmon fillet
90g wholemeal pasta (dry weight)
3 generous handfuls baby spinach (about 100g)
lemon juice, to taste
2 garlic cloves
1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. 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 salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack448 kcal · 22g protein · 26g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice.
Recipe
Ingredients
75g 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.
Snack148 kcal · 16g protein · 14g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
150g low-fat Greek yogurt
80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt in a bowl.
Top with frozen mixed berries.
Eat straight away, or cover and chill for later the same day.
Estimated cost: £60–90/week for 1 person from Ocado. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
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 Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
Cook and portion 3 portions of Turkey Mince and Brown Rice Meal Prep Bowl and 2 portions of Mackerel and Brown Rice Salad.
Batch cook Salmon and Wholemeal Pasta with Spinach and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Smoked Mackerel Pâté on Oatcakes, Low-Fat Greek Yogurt with Berries, Mixed Nuts and Dried Fruit, Hard-Boiled Eggs, Turkey Breast and Cream Cheese Roll-Up, Reduced-Fat Cheddar on Oatcakes, Skyr High-Protein Yogurt, Dark Chocolate and Almonds, Apple and Peanut Butter, and Almonds and Dried Cranberries.
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.
Online-only, with a very wide catalogue and the M&S food range alongside its own label.
Value rangeOcado Own Range (740+ own-label lines)
Loyalty pricingOcado Smart Pass
What Ocado is good for here
The widest catalogue of any UK grocer, so speciality and diet-specific ingredients are rarely a blocker.
Delivery slots and a saved trolley make repeating the same weekly prep shop straightforward.
Ocado publishes a minimum-life-on-delivery policy, which suits plans that shop once and cook across the week. Check the current policy before relying on it.
Worth knowing before you shop
Delivery fees and minimum basket sizes change the real cost of a small weekly shop.
No physical stores, so there is no option to top up mid-week.
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 Ocado's Ocado Own Range (740+ own-label lines) 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 Ocado'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
Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 Ocado and is estimated at £60–90 per week for one person at typical UK prices, depending on what you already have at home. Ocado Smart Pass can reduce this further.
How much protein does this plan provide per day?
This plan averages 149g 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 2,500 kcal target — the difference here is that both protein and carbs are set high together, rather than trading one off against the other.
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 2,500 kcal/day, the Ocado 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 Ocado — no specialist equipment or advanced technique is needed.
