Sainsbury's Vegetarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 kcal

Free printable vegetarian UK muscle gain meal plan for Sainsbury's: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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

Sainsbury's Vegetarian Batch-Friendly Weekly Muscle Gain Plan — 2,000 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: Sainsbury'sCalories: ~2000 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 134g protein
  • Breakfast: Banana and Oat Smoothie (434 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (559 kcal, 25g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (587 kcal, 50g protein)
  • Snack: Skyr High-Protein Yogurt (210 kcal, 28g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (210 kcal, 17g protein)

Tuesday

2000 kcal - 111g protein
  • Breakfast: Banana and Oat Smoothie (354 kcal, 11g protein)
  • Lunch: Green Lentil and Halloumi Bowl (560 kcal, 34g protein)
  • Dinner: Tofu Pad Thai (549 kcal, 30g protein)
  • Snack: Mini Protein Overnight Oats (263 kcal, 25g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (274 kcal, 11g protein)

Wednesday

2000 kcal - 88g protein
  • Breakfast: Banana and Oat Smoothie (428 kcal, 14g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (538 kcal, 28g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (593 kcal, 25g protein)
  • Snack: Tzatziki with Vegetable Dippers (193 kcal, 11g protein)
  • Snack: Carrot Sticks with Hummus (248 kcal, 10g protein)

Thursday

2000 kcal - 96g protein
  • Breakfast: Banana and Oat Smoothie (403 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (584 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (584 kcal, 26g protein)
  • Snack: Cottage Cheese with Cucumber (169 kcal, 23g protein)
  • Snack: Roasted Spiced Chickpeas (260 kcal, 13g protein)

Friday

2000 kcal - 101g protein
  • Breakfast: Banana and Oat Smoothie (425 kcal, 14g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (493 kcal, 33g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (589 kcal, 25g protein)
  • Snack: Peanut Butter with Celery Sticks (247 kcal, 10g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (246 kcal, 19g protein)

Saturday

2000 kcal - 96g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (375 kcal, 8g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (544 kcal, 22g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 41g protein)
  • Snack: Hard-Boiled Eggs (187 kcal, 15g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (338 kcal, 10g protein)

Sunday

2000 kcal - 118g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (385 kcal, 9g protein)
  • Lunch: Edamame and Soba Noodle Salad (522 kcal, 27g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (472 kcal, 17g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (360 kcal, 35g protein)
  • Snack: Pea Protein Green Smoothie (261 kcal, 30g protein)

Weekly shopping list

Protein

  • Red lentils 140g
  • Eggs 4
  • Green lentils 115g cooked
  • Firm tofu 230g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 260g
  • Quorn mince 240g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Wholemeal pitta 1
  • Rye bread 2 slices
  • Wholemeal pasta 110g dry
  • Rice cakes 2
  • Soba noodles 100g dry
  • Low-sugar granola 35g

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Spinach 85g
  • Cherry tomatoes 11
  • Frozen edamame beans 210g
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g
  • Cucumber quarter grated
  • Celery sticks 3
  • Tomato 1
  • Tinned tomatoes 260g
  • Cucumber 3/4
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 205g
  • Avocado half
  • Edamame beans 125g
  • Cucumber half
  • Pea protein powder 35g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.5 tsp
  • Skyr 210g
  • Halloumi 90g
  • Semi-skimmed milk 115ml
  • Low-fat Greek yogurt 140g
  • Cottage cheese 195g
  • Coconut milk light 270ml
  • Butternut squash 500g

Extras & Condiments

  • Banana 1
  • Vegetable stock 700ml
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Light mayo 30g
  • Watercress 40g
  • Mustard 1.5 tsp
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Hummus 85g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Curry paste 40g
  • Frozen berries 80g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Curry powder 2.5 tsp

Your 7-Day Meal Plan

Monday

2000 kcal134g protein
Breakfast434 kcal · 14g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 434 kcal, 14g protein.

Recipe
  1. Add Banana 1, Rolled oats 70g, Oat milk 350ml, Peanut butter 1.5 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch559 kcal · 25g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 559 kcal, 25g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 140g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 700ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner587 kcal · 50g protein · 12 min

Three-Egg Omelette with Feta and Vegetables

Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 587 kcal, 50g protein.

Recipe
  1. Prepare the ingredients: Eggs 4, Reduced-fat feta 85g, Spinach 85g, Cherry tomatoes 11, Olive oil 1.5 tsp, Mixed herbs 1.5 tsp, Wholemeal roll 1.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack210 kcal · 28g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 210 kcal, 28g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 210g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack210 kcal · 17g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 210 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 210g, Sea salt pinch.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Red lentils 140g
  • Eggs 4
  • Green lentils 115g cooked
  • Firm tofu 230g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 260g
  • Quorn mince 240g

Carbs & Grains

  • Rolled oats 70g
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Wholemeal bread 3 slices
  • Brown rice 125g dry
  • Wholemeal pitta 1
  • Rye bread 2 slices
  • Wholemeal pasta 110g dry
  • Rice cakes 2
  • Soba noodles 100g dry
  • Low-sugar granola 35g

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Spinach 85g
  • Cherry tomatoes 11
  • Frozen edamame beans 210g
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g
  • Cucumber quarter grated
  • Celery sticks 3
  • Tomato 1
  • Tinned tomatoes 260g
  • Cucumber 3/4
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 205g
  • Avocado half
  • Edamame beans 125g
  • Cucumber half
  • Pea protein powder 35g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.5 tsp
  • Skyr 210g
  • Halloumi 90g
  • Semi-skimmed milk 115ml
  • Low-fat Greek yogurt 140g
  • Cottage cheese 195g
  • Coconut milk light 270ml
  • Butternut squash 500g

Extras & Condiments

  • Banana 1
  • Vegetable stock 700ml
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana half
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Light mayo 30g
  • Watercress 40g
  • Mustard 1.5 tsp
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Hummus 85g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Curry paste 40g
  • Frozen berries 80g
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Curry powder 2.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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)

Frequently Asked Questions

How much does this muscle gain plan cost per week?

This plan is designed for Sainsbury's and typically costs £40–55 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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.

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