Ocado Higher-Protein Weekly Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 163g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for an estimated £60–90/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2496 kcal per person119g protein · 315g carbs per person
Breakfast609 kcal · 22g protein · 107g 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
1¼ 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.
Lunch797 kcal · 30g protein · 103g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus.
Recipe
Ingredients
5 falafel, baked
1 wholemeal pitta
3 tbsp hummus
2 generous handfuls mixed leaves (about 50g)
1 tomato
5 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
Toast or warm wholemeal pitta.
Warm the baked falafel through in a non-stick pan or oven until piping hot.
Open the pitta into a pocket and fill it with baked falafel, hummus, mixed leaves, tomato and cucumber and season to taste.
Dinner677 kcal · 47g protein · 52g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion.
Recipe
Ingredients
200g mackerel fillet
300g new potatoes
4 spring onions
lemon juice, to taste
1 tbsp plus 2 tsp mustard dressing
2 generous handfuls watercress (about 50g)
Allergens in this meal: Fish, Mustard. Worked out from generic ingredient names — always read the product label.
Method
Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
Cook the mackerel fillet under a hot grill or on a hot griddle pan for 3-4 minutes per side, until opaque and it flakes easily. Add spring onions for the final minute and cook until fragrant.
Rinse and dry watercress.
Arrange mackerel fillet, new potatoes and watercress in a bowl and finish with mustard dressing and lemon juice, to taste. Keep the dressing separate if packing ahead.
Snack264 kcal · 6g protein · 35g carbs · 1 min
Banana and Almonds
Made with banana, almonds.
Recipe
Ingredients
1 banana
25g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion banana as needed.
Combine banana and almonds in a bowl or lidded container.
Snack149 kcal · 14g protein · 18g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove.
Recipe
Ingredients
125g low-fat Greek yogurt
¼ cucumber, grated
1 garlic clove
1 carrot
2 celery sticks
1¼ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
Squeeze the grated cucumber in a clean tea towel to remove the excess water.
Crush or finely grate the garlic, then stir it into the low-fat Greek yogurt with the cucumber and dill. Season to taste.
Cut the carrot and celery sticks into batons and serve them with the tzatziki for dipping.
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
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 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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.
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 163g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Ocado — no specialist equipment or advanced technique is needed.
