Sainsbury's Wholegrain Weekly Muscle Gain Plan — 2,500 kcal

Free printable 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
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

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
DietAll diets
Not right for you? Take the quiz →

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 Wholegrain 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: All diets

7-day meal plan

Monday

2500 kcal - 145g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (520 kcal, 17g protein)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (737 kcal, 69g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (665 kcal, 38g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (347 kcal, 14g protein)
  • Snack: Almond Butter with Celery Sticks (231 kcal, 7g protein)

Tuesday

2500 kcal - 151g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (517 kcal, 17g protein)
  • Lunch: King Prawn and Avocado Salad (546 kcal, 40g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (833 kcal, 60g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (259 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (345 kcal, 11g protein)

Wednesday

2500 kcal - 168g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (542 kcal, 18g protein)
  • Lunch: Black Bean Burrito Bowl (663 kcal, 30g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (693 kcal, 60g protein)
  • Snack: Sardines on Rye Crackers (331 kcal, 30g protein)
  • Snack: Smoked Salmon on Cucumber Slices (271 kcal, 30g protein)

Thursday

2500 kcal - 154g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (517 kcal, 17g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (805 kcal, 66g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (560 kcal, 34g protein)
  • Snack: Light Mozzarella and Tomato (273 kcal, 23g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (345 kcal, 14g protein)

Friday

2500 kcal - 177g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (539 kcal, 18g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (569 kcal, 42g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (823 kcal, 66g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (299 kcal, 27g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (270 kcal, 24g protein)

Saturday

2500 kcal - 197g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (583 kcal, 43g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (614 kcal, 28g protein)
  • Dinner: Smoked Haddock and Potato Bake (736 kcal, 64g protein)
  • Snack: Skyr High-Protein Yogurt (230 kcal, 31g protein)
  • Snack: Sardines on Rye Crackers (337 kcal, 31g protein)

Sunday

2500 kcal - 196g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (522 kcal, 38g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (659 kcal, 58g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (769 kcal, 71g protein)
  • Snack: Apple with Walnuts (289 kcal, 7g protein)
  • Snack: Light Mozzarella and Tomato (261 kcal, 22g protein)

Weekly shopping list

Protein

  • Chicken breast 260g
  • Firm tofu 290g
  • King prawns 215g
  • Salmon fillet 260g
  • Black beans tinned 300g
  • Turkey mince lean 300g
  • Tinned sardines in spring water 135g
  • Smoked salmon 120g
  • Eggs 3
  • Beef tomato 1
  • Red lentils 155g
  • Cod fillet 245g

Carbs & Grains

  • Brown rice 115g dry
  • Rolled oats 70g
  • Oat biscuits 6
  • Brown rice 120g cooked
  • Wholemeal pasta 115g dry
  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Soba noodles 135g dry
  • Wholemeal roll 2
  • White potatoes 380g

Vegetables

  • Broccoli 290g
  • Spring onion 3
  • Celery sticks 6
  • Avocado 3/4
  • Cherry tomatoes 11
  • Sweet potato 290g
  • Sweetcorn 90g
  • Mixed peppers 6
  • Tinned tomatoes 300g
  • Onion 2
  • Cucumber 2
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Baby spinach 75g
  • Mushrooms 155g
  • Carrot 2
  • Celery 3 stalks

Dairy & Eggs

  • Coconut milk light 290ml
  • Peanut butter 45g
  • Almond butter 1.5 tbsp
  • Low-fat Greek yogurt 215g
  • Light mozzarella 145g
  • Cottage cheese 300g
  • Light cream cheese 45g
  • Semi-skimmed milk 230ml
  • Skyr 230g

Extras & Condiments

  • Quinoa 85g
  • Mango chunks 115g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.5 tsp
  • Garlic 3 cloves
  • Soy sauce 1.5 tbsp
  • Olive oil 1.5 tsp
  • Teriyaki sauce 60g
  • Sesame seeds 1.5 tsp
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Mixed leaves 115g
  • Lemon dressing 20g
  • Lemon 1
  • Dill 1.5 tsp
  • Frozen mixed berries 115g
  • Salsa 75g
  • Coriander fresh
  • Lime juice
  • Rye crackers 6
  • Green pesto 35g
  • Parmesan 15g
  • Reduced-sugar baked beans 290g
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Miso paste 1.5 tbsp
  • Pak choi 225g
  • Vegetable stock 775ml
  • Smoked haddock fillet 280g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Paprika 1.25 tsp
  • Apple 1
  • Walnuts 25g

Your 7-Day Meal Plan

Monday

2500 kcal145g protein
Breakfast520 kcal · 17g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 520 kcal, 17g protein.

Recipe
  1. Prepare the ingredients: Quinoa 85g, Coconut milk light 290ml, Mango chunks 115g, Cinnamon 0.75 tsp, Maple syrup 1.5 tsp.
  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.
Lunch737 kcal · 69g protein · 20 min

Chicken, Broccoli and Brown Rice Prep Bowl

Made with chicken breast, broccoli, brown rice. Ready in 20 min — 737 kcal, 69g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Chicken breast 260g, Broccoli 290g, Brown rice 115g dry, Garlic 3 cloves, Soy sauce 1.5 tbsp, Olive oil 1.5 tsp.
  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.
Dinner665 kcal · 38g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 665 kcal, 38g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 290g, Brown rice 130g dry, Broccoli 290g, Teriyaki sauce 60g, Sesame seeds 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack347 kcal · 14g protein · 10 min

No-Bake Peanut Butter Oat Protein Balls

Made with rolled oats, peanut butter, honey. Ready in 10 min — 347 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 70g, Peanut butter 45g, Honey 1.5 tbsp, Chia seeds 1.5 tsp.
  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.
Snack231 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 231 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  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

  • Chicken breast 260g
  • Firm tofu 290g
  • King prawns 215g
  • Salmon fillet 260g
  • Black beans tinned 300g
  • Turkey mince lean 300g
  • Tinned sardines in spring water 135g
  • Smoked salmon 120g
  • Eggs 3
  • Beef tomato 1
  • Red lentils 155g
  • Cod fillet 245g

Carbs & Grains

  • Brown rice 115g dry
  • Rolled oats 70g
  • Oat biscuits 6
  • Brown rice 120g cooked
  • Wholemeal pasta 115g dry
  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Soba noodles 135g dry
  • Wholemeal roll 2
  • White potatoes 380g

Vegetables

  • Broccoli 290g
  • Spring onion 3
  • Celery sticks 6
  • Avocado 3/4
  • Cherry tomatoes 11
  • Sweet potato 290g
  • Sweetcorn 90g
  • Mixed peppers 6
  • Tinned tomatoes 300g
  • Onion 2
  • Cucumber 2
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Baby spinach 75g
  • Mushrooms 155g
  • Carrot 2
  • Celery 3 stalks

Dairy & Eggs

  • Coconut milk light 290ml
  • Peanut butter 45g
  • Almond butter 1.5 tbsp
  • Low-fat Greek yogurt 215g
  • Light mozzarella 145g
  • Cottage cheese 300g
  • Light cream cheese 45g
  • Semi-skimmed milk 230ml
  • Skyr 230g

Extras & Condiments

  • Quinoa 85g
  • Mango chunks 115g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.5 tsp
  • Garlic 3 cloves
  • Soy sauce 1.5 tbsp
  • Olive oil 1.5 tsp
  • Teriyaki sauce 60g
  • Sesame seeds 1.5 tsp
  • Honey 1.5 tbsp
  • Chia seeds 1.5 tsp
  • Mixed leaves 115g
  • Lemon dressing 20g
  • Lemon 1
  • Dill 1.5 tsp
  • Frozen mixed berries 115g
  • Salsa 75g
  • Coriander fresh
  • Lime juice
  • Rye crackers 6
  • Green pesto 35g
  • Parmesan 15g
  • Reduced-sugar baked beans 290g
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Miso paste 1.5 tbsp
  • Pak choi 225g
  • Vegetable stock 775ml
  • Smoked haddock fillet 280g
  • Reduced-fat cheddar 45g
  • Parsley fresh
  • Paprika 1.25 tsp
  • Apple 1
  • Walnuts 25g

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)

🥦 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 £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?

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.

Related Meal Plans

Aldi Muscle Gain Meal Plan — 2,000 kcalAldi Muscle Gain Meal Plan — 2,500 kcalSainsbury's Weight Loss Meal Plan — 1,500 kcalSainsbury's Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.