Sainsbury's Vegetarian Higher-Protein Weekly Muscle Gain Plan — 2,500 kcal

Free printable vegetarian UK muscle gain meal plan for Sainsbury's: 7 days at ~2,500 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~2500 kcal/day
Weekly budget£50–70
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£50–70/week estimate
Prep styleStandard (20–30 min/day)
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 Higher-Protein Weekly Muscle Gain Plan — 2,500 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: Sainsbury'sCalories: ~2500 kcal/dayBudget: £50–70Diet: Vegetarian

7-day meal plan

Monday

2500 kcal - 143g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (572 kcal, 45g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (572 kcal, 42g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (663 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (271 kcal, 11g protein)
  • Snack: Mixed Nuts and Dried Fruit (422 kcal, 12g protein)

Tuesday

2500 kcal - 116g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (562 kcal, 44g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (562 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (695 kcal, 27g protein)
  • Snack: Roasted Spiced Chickpeas (296 kcal, 15g protein)
  • Snack: Dark Chocolate and Almonds (385 kcal, 9g protein)

Wednesday

2500 kcal - 136g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (549 kcal, 43g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (578 kcal, 26g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (752 kcal, 38g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (260 kcal, 20g protein)
  • Snack: Banana and Almonds (361 kcal, 9g protein)

Thursday

2500 kcal - 133g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (528 kcal, 42g protein)
  • Lunch: Green Lentil and Halloumi Bowl (680 kcal, 42g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (611 kcal, 31g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (389 kcal, 11g protein)
  • Snack: Apple with Walnuts (292 kcal, 7g protein)

Friday

2500 kcal - 168g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (594 kcal, 47g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (609 kcal, 31g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (719 kcal, 44g protein)
  • Snack: Pea Protein Green Smoothie (328 kcal, 38g protein)
  • Snack: Almond Butter with Celery Sticks (250 kcal, 8g protein)

Saturday

2500 kcal - 177g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (563 kcal, 19g protein)
  • Lunch: Baked Falafel and Salad Pitta (703 kcal, 25g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (656 kcal, 56g protein)
  • Snack: Rice Cakes with Cottage Cheese (266 kcal, 22g protein)
  • Snack: Chocolate Protein Shake (312 kcal, 55g protein)

Sunday

2500 kcal - 140g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (549 kcal, 18g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (549 kcal, 37g protein)
  • Dinner: Tofu Pad Thai (732 kcal, 40g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (381 kcal, 21g protein)
  • Snack: Light Mozzarella and Tomato (289 kcal, 24g protein)

Weekly shopping list

Protein

  • Green lentils tinned 300g
  • Tinned chickpeas 300g
  • Red lentils 145g
  • Green lentils 140g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 310g
  • Eggs 5
  • Beef tomato 2

Carbs & Grains

  • Low-sugar granola 60g
  • Wholemeal pitta 2
  • Brown rice 150g dry
  • Wholemeal roll 1
  • Wholemeal pasta 130g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Rice noodles 120g dry
  • Oatcakes 6

Vegetables

  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Cherry tomatoes 12
  • Mushrooms 300g
  • Onion 2
  • Carrot 3
  • Sweet potato mash 380g
  • Spinach 45g
  • Frozen peas 150g
  • Celery 3 stalks
  • Baby spinach 215g
  • Cucumber 85g
  • Tinned tomatoes 550g
  • Red pepper 1
  • Pea protein powder 45g
  • Celery sticks 6
  • Tomato 2
  • Courgette 2
  • Onion 3/4
  • Spring onion 5
  • Peanuts 30g

Dairy & Eggs

  • Skyr 300g
  • Cottage cheese 300g
  • Ricotta 145g
  • Low-fat Greek yogurt 215g
  • Halloumi 110g
  • Peanut butter 1.5 tbsp
  • Tinned coconut milk light 310ml
  • Oat milk 390ml
  • Almond butter 1.5 tbsp
  • Coconut milk light 310ml
  • Semi-skimmed milk 470ml
  • Light mozzarella 150g

Extras & Condiments

  • Frozen berries 120g
  • Mixed herbs 1.5 tsp
  • Vegetable stock 300ml
  • Hummus 90g
  • Mixed nuts 45g
  • Raisins 30g
  • Parmesan 30g
  • Garlic 3 cloves
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Honey 1.5 tsp
  • Banana 1
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Apple 1
  • Walnuts 30g
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Banana 3/4
  • Quinoa 95g
  • Mango chunks 125g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 65g
  • Reduced-fat feta 95g
  • Whey protein powder 45g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Lime juice
  • Reduced-fat cheddar 60g
  • Basil leaves
  • Balsamic glaze 1.5 tsp

Your 7-Day Meal Plan

Monday

2500 kcal143g protein
Breakfast572 kcal · 45g protein · 5 min

High-Protein Yogurt with Homemade Granola

Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 572 kcal, 45g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 300g, Low-sugar granola 60g, Frozen berries 120g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch572 kcal · 42g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 572 kcal, 42g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 300g, Courgette 2 roasted, Red pepper 2 roasted, Cherry tomatoes 12, Mixed herbs 1.5 tsp, Wholemeal pitta 2.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner663 kcal · 33g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 663 kcal, 33g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 300g, Mushrooms 300g, Onion 2, Carrot 3, Sweet potato mash 380g, Vegetable stock 300ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack271 kcal · 11g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 271 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 90g.
  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.
Snack422 kcal · 12g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 422 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 45g, Raisins 30g.
  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: £50–70/week for one person from Sainsbury's.

Protein

  • Green lentils tinned 300g
  • Tinned chickpeas 300g
  • Red lentils 145g
  • Green lentils 140g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 310g
  • Eggs 5
  • Beef tomato 2

Carbs & Grains

  • Low-sugar granola 60g
  • Wholemeal pitta 2
  • Brown rice 150g dry
  • Wholemeal roll 1
  • Wholemeal pasta 130g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Rice noodles 120g dry
  • Oatcakes 6

Vegetables

  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Cherry tomatoes 12
  • Mushrooms 300g
  • Onion 2
  • Carrot 3
  • Sweet potato mash 380g
  • Spinach 45g
  • Frozen peas 150g
  • Celery 3 stalks
  • Baby spinach 215g
  • Cucumber 85g
  • Tinned tomatoes 550g
  • Red pepper 1
  • Pea protein powder 45g
  • Celery sticks 6
  • Tomato 2
  • Courgette 2
  • Onion 3/4
  • Spring onion 5
  • Peanuts 30g

Dairy & Eggs

  • Skyr 300g
  • Cottage cheese 300g
  • Ricotta 145g
  • Low-fat Greek yogurt 215g
  • Halloumi 110g
  • Peanut butter 1.5 tbsp
  • Tinned coconut milk light 310ml
  • Oat milk 390ml
  • Almond butter 1.5 tbsp
  • Coconut milk light 310ml
  • Semi-skimmed milk 470ml
  • Light mozzarella 150g

Extras & Condiments

  • Frozen berries 120g
  • Mixed herbs 1.5 tsp
  • Vegetable stock 300ml
  • Hummus 90g
  • Mixed nuts 45g
  • Raisins 30g
  • Parmesan 30g
  • Garlic 3 cloves
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.5 tsp
  • Dark chocolate 70% 45g
  • Almonds 30g
  • Honey 1.5 tsp
  • Banana 1
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Apple 1
  • Walnuts 30g
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Mixed frozen veg 310g
  • Curry paste 45g
  • Banana 3/4
  • Quinoa 95g
  • Mango chunks 125g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.5 tsp
  • Falafel 6 baked
  • Mixed leaves 65g
  • Reduced-fat feta 95g
  • Whey protein powder 45g
  • Beansprouts 150g
  • Tamari 3 tbsp
  • Lime juice
  • Reduced-fat cheddar 60g
  • Basil leaves
  • Balsamic glaze 1.5 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 £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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 vegetarian eaters?

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

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