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A Sainsbury's muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Wholegrain Weekly Muscle Gain Plan — 2,000 kcal
Free printable UK muscle gain meal plan for Sainsbury's: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Sainsbury's Wholegrain Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person141g protein · 221g carbs per person
Breakfast479 kcal · 17g protein · 83g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 479 kcal, 17g protein, 83g carbs.
Recipe
- Add Rolled oats 75g, Semi-skimmed milk 185ml, Banana 1, Honey 1 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch582 kcal · 48g protein · 53g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 582 kcal, 48g protein, 53g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 145g, Wholemeal pasta 75g dry, Green pesto 25g, Cherry tomatoes 7, Parmesan 9g.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner542 kcal · 38g protein · 41g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 542 kcal, 38g protein, 41g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Mackerel fillet 165g, New potatoes 230g, Spring onion 3, Lemon juice, Mustard dressing 20g, Watercress 35g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Snack252 kcal · 24g protein · 27g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 252 kcal, 24g protein, 27g carbs.
Recipe
- Lay out the ingredients: Turkey breast slices 75g, Light cream cheese 30g, Cucumber slices 4.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack145 kcal · 14g protein · 17g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 145 kcal, 14g protein, 17g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 140g, Frozen berries 55g, Honey 1 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Chicken breast 290g
- Mackerel fillet 165g
- Turkey breast slices 150g
- Chicken thighs 200g
- Tinned chickpeas 320g
- Green lentils 95g dry
- Smoked salmon 150g
- Pork loin 185g
- Chicken tikka 135g
- Firm tofu 175g
- Eggs 7
- Red lentils 110g
- Lean beef jerky 35g
- Turkey mince lean 185g
Carbs & Grains
- Rolled oats 370g
- Wholemeal pasta 75g dry
- New potatoes 230g
- Wholemeal couscous 75g dry
- Oatcakes 4
- White potatoes 240g
- Wholemeal tortilla 1
- Brown rice 145g dry
- Wholemeal flour 90g
- Wholemeal pitta 1
- Brown rice 75g cooked
Vegetables
- Cherry tomatoes 21
- Spring onion 3
- Watercress 35g
- Cucumber slices 8
- Tinned tomatoes 925g
- Onion 5 1/2
- Peanut butter 2 tbsp
- Sweet potato 330g
- Baby spinach 55g
- Cucumber 2
- Celery sticks 4
- Mixed leaves 130g
- Cucumber 90g
- Parsnip 135g
- Carrot 135g
- Lettuce 35g
- Mixed frozen veg 175g
- Courgette 1
- Red pepper 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Mixed peppers 4
Dairy & Eggs
- Semi-skimmed milk 1075ml
- Parmesan 9g
- Light cream cheese 55g
- Low-fat Greek yogurt 330g
- Almond butter 1 tbsp
- Mint yogurt sauce 25g
- Tinned coconut milk light 175ml
- Skyr 135g
- Oat milk 185ml
- Cottage cheese 185g
Fruit
- Banana 5
- Apple 2
Herbs & Spices
- Garlic 8 cloves
- Basil
- Cumin 1 tsp
- Parsley fresh
- Rosemary 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 6 tsp
- Green pesto 25g
- Mustard dressing 20g
- Vegetable stock 185ml
- Tahini 20g
- Lemon dressing 15g
- Olive oil 1 tbsp
- Curry paste 25g
- Olive oil 1 tsp
Tins & Jars
- Cannellini beans tinned 185g
Extras
- Lemon juice x2
- Frozen berries 165g
- Ras el hanout 1.75 tsp
- Lemon 1
- Reduced-fat cheddar 65g
- Smoked haddock fillet 170g
- Dark chocolate 70% 55g
- Almonds 40g
- Whey protein powder 50g
- Walnuts 25g
- Dried blueberries 20g
SupermarketSainsbury's
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Sainsbury's 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 wider premium and own-brand choice, vegetarian products, fresh produce and flexible swaps.
- Useful when a plan needs quality-of-life convenience items without becoming takeaway-dependent.
- Watch total basket cost and swap premium items back to own-brand staples when budget matters.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Sainsbury's Wholegrain 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 macros and the weekly shopping list.
7-day meal plan
Monday
2000 kcal - 141g protein, 221g carbs, 59g fat, 31g fibre- Breakfast: Overnight Oats with Banana (479 kcal, 17g protein, 83g carbs, 8g fat, 10g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (582 kcal, 48g protein, 53g carbs, 17g fat, 8g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (542 kcal, 38g protein, 41g carbs, 25g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (252 kcal, 24g protein, 27g carbs, 6g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (145 kcal, 14g protein, 17g carbs, 3g fat, 2g fibre per person)
Tuesday
2000 kcal - 116g protein, 299g carbs, 47g fat, 53g fibre- Breakfast: Overnight Oats with Banana (479 kcal, 17g protein, 83g carbs, 8g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (322 kcal, 17g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (732 kcal, 62g protein, 104g carbs, 13g fat, 15g fibre per person)
- Snack: Apple and Peanut Butter (158 kcal, 4g protein, 22g carbs, 7g fat, 5g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (309 kcal, 16g protein, 30g carbs, 17g fat, 5g fibre per person)
Wednesday
2000 kcal - 132g protein, 265g carbs, 48g fat, 41g fibre- Breakfast: Overnight Oats with Banana (497 kcal, 18g protein, 86g carbs, 9g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (637 kcal, 32g protein, 98g carbs, 13g fat, 18g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (588 kcal, 59g protein, 69g carbs, 9g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (175 kcal, 19g protein, 7g carbs, 8g fat, 2g fibre per person)
- Snack: Almond Butter with Celery Sticks (103 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Thursday
2000 kcal - 138g protein, 212g carbs, 66g fat, 47g fibre- Breakfast: Overnight Oats with Banana (475 kcal, 17g protein, 82g carbs, 8g fat, 10g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (383 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (623 kcal, 45g protein, 62g carbs, 24g fat, 16g fibre per person)
- Snack: Dark Chocolate and Almonds (269 kcal, 6g protein, 10g carbs, 21g fat, 5g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (250 kcal, 24g protein, 26g carbs, 5g fat, 7g fibre per person)
Friday
2000 kcal - 121g protein, 232g carbs, 68g fat, 30g fibre- Breakfast: Overnight Oats with Banana (461 kcal, 17g protein, 80g carbs, 8g fat, 10g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (380 kcal, 39g protein, 33g carbs, 12g fat, 3g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (922 kcal, 46g protein, 93g carbs, 41g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (84 kcal, 15g protein, 5g carbs, 0g fat, 0g fibre per person)
- Snack: Apple and Peanut Butter (153 kcal, 4g protein, 21g carbs, 7g fat, 4g fibre per person)
Saturday
2000 kcal - 142g protein, 233g carbs, 51g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (523 kcal, 48g protein, 47g carbs, 16g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (371 kcal, 25g protein, 21g carbs, 20g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (783 kcal, 38g protein, 145g carbs, 4g fat, 20g fibre per person)
- Snack: Lean Beef Jerky (153 kcal, 12g protein, 13g carbs, 4g fat, 1g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Sunday
2000 kcal - 139g protein, 200g carbs, 72g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (517 kcal, 48g protein, 46g carbs, 16g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (443 kcal, 33g protein, 62g carbs, 10g fat, 9g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (558 kcal, 48g protein, 65g carbs, 10g fat, 16g fibre per person)
- Snack: Walnuts and Dried Blueberries (211 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (271 kcal, 6g protein, 10g carbs, 21g fat, 5g fibre per person)
Weekly shopping list
Protein
- Chicken breast 290g
- Mackerel fillet 165g
- Turkey breast slices 150g
- Chicken thighs 200g
- Tinned chickpeas 320g
- Green lentils 95g dry
- Smoked salmon 150g
- Pork loin 185g
- Chicken tikka 135g
- Firm tofu 175g
- Eggs 7
- Red lentils 110g
- Lean beef jerky 35g
- Turkey mince lean 185g
Carbs & Grains
- Rolled oats 370g
- Wholemeal pasta 75g dry
- New potatoes 230g
- Wholemeal couscous 75g dry
- Oatcakes 4
- White potatoes 240g
- Wholemeal tortilla 1
- Brown rice 145g dry
- Wholemeal flour 90g
- Wholemeal pitta 1
- Brown rice 75g cooked
Vegetables
- Cherry tomatoes 21
- Spring onion 3
- Watercress 35g
- Cucumber slices 8
- Tinned tomatoes 925g
- Onion 5 1/2
- Peanut butter 2 tbsp
- Sweet potato 330g
- Baby spinach 55g
- Cucumber 2
- Celery sticks 4
- Mixed leaves 130g
- Cucumber 90g
- Parsnip 135g
- Carrot 135g
- Lettuce 35g
- Mixed frozen veg 175g
- Courgette 1
- Red pepper 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Mixed peppers 4
Dairy & Eggs
- Semi-skimmed milk 1075ml
- Parmesan 9g
- Light cream cheese 55g
- Low-fat Greek yogurt 330g
- Almond butter 1 tbsp
- Mint yogurt sauce 25g
- Tinned coconut milk light 175ml
- Skyr 135g
- Oat milk 185ml
- Cottage cheese 185g
Fruit
- Banana 5
- Apple 2
Herbs & Spices
- Garlic 8 cloves
- Basil
- Cumin 1 tsp
- Parsley fresh
- Rosemary 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Honey 6 tsp
- Green pesto 25g
- Mustard dressing 20g
- Vegetable stock 185ml
- Tahini 20g
- Lemon dressing 15g
- Olive oil 1 tbsp
- Curry paste 25g
- Olive oil 1 tsp
Tins & Jars
- Cannellini beans tinned 185g
Extras
- Lemon juice x2
- Frozen berries 165g
- Ras el hanout 1.75 tsp
- Lemon 1
- Reduced-fat cheddar 65g
- Smoked haddock fillet 170g
- Dark chocolate 70% 55g
- Almonds 40g
- Whey protein powder 50g
- Walnuts 25g
- Dried blueberries 20g
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)
🥦 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 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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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