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A Tesco muscle gain plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Training Day Weekly Muscle Gain Plan — 2,000 kcal
Free printable UK muscle gain meal plan for Tesco: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Tesco Training Day Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person98g protein · 263g carbs per person
Breakfast457 kcal · 29g protein · 34g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 457 kcal, 29g protein, 34g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Wholemeal bread 2 slices, Butter 5g, Semi-skimmed milk 30ml.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch387 kcal · 22g protein · 35g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 387 kcal, 22g protein, 35g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 20g, Wholemeal bread 2 slices, Watercress 30g, Mustard 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner739 kcal · 36g protein · 128g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 739 kcal, 36g protein, 128g carbs.
Recipe
- Prep the listed ingredients: Butternut squash 380g, Red lentils 95g, Onion 1, Garlic 2 cloves, Vegetable stock 650ml, Wholemeal roll 1.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack254 kcal · 7g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 254 kcal, 7g protein, 43g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1 tbsp, Rice cakes 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack163 kcal · 4g protein · 23g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 163 kcal, 4g protein, 23g carbs.
Recipe
- Lay out the ingredients: Apple 1, Peanut butter 1 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 20
- Eggs 2 hard-boiled
- Red lentils 95g
- Chicken breast 170g
- Firm tofu 380g
- Tinned tuna in spring water 150g
- Salmon fillet 190g
- Pork tenderloin 190g
- Cod fillet 210g
- Falafel 3 baked
- Lean stewing beef 170g
- Beef stock 260ml
- Smoked salmon 50g
- King prawns 200g
- Turkey mince lean 170g
- Chicken stock 95ml
Carbs & Grains
- Wholemeal bread 16 slices
- Wholemeal roll 1
- Rice cakes 4
- Brown rice 360g dry
- New potatoes 430g
- Wholemeal pitta 1
- Rice noodles 75g dry
Vegetables
- Watercress 30g
- Butternut squash 380g
- Onion 3
- Peanut butter 3 tbsp
- Sweet potato 725g
- Baby spinach 120g
- Broccoli 400g
- Spring onion 5
- Cherry tomatoes 21
- Cucumber 1/4 grated
- Carrot 3
- Celery sticks 2
- Parsnip 105g
- Carrot 105g
- Mixed leaves 35g
- Tomato 1
- Cucumber 3 slices
- Tinned tomatoes 340g
- Black pepper pinch x2
- Mushrooms 220g
- Frozen peas 185g
- Peanuts 20g
Dairy & Eggs
- Butter 25g
- Semi-skimmed milk 430ml
- Skyr 320g
- Low-fat Greek yogurt 410g
- Light cream cheese 25g
- Cottage cheese 310g
- Parmesan 20g
Fruit
- Banana 2
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Garlic powder 1 tsp
- Dill 2 tsp
- Garlic clove 1/2
- Mixed herbs 1 tsp
- Parsley
Condiments & Oils
- Light mayo 20g
- Mustard 1 tsp
- Vegetable stock 1300ml
- Olive oil 3 tsp
- Teriyaki sauce 40g
- Olive oil 2 tbsp
- Honey 2 tsp
- Hummus 35g
- Tamari 2 tbsp
Extras
- Sesame seeds 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Green beans 245g
- Olives 10
- Lemon 2
- Frozen berries 120g
- Rye crackers 3
- Lemon juice
- Almonds 30g
- Dried cranberries 20g
- Beansprouts 95g
- Lime juice
- Whey protein powder 30g
SupermarketTesco
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
Tesco 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 broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
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 | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| 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
Tesco Training Day 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 - 98g protein, 263g carbs, 60g fat, 41g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (457 kcal, 29g protein, 34g carbs, 22g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (387 kcal, 22g protein, 35g carbs, 17g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (739 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (254 kcal, 7g protein, 43g carbs, 9g fat, 5g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 23g carbs, 8g fat, 5g fibre per person)
Tuesday
2000 kcal - 141g protein, 184g carbs, 80g fat, 25g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (459 kcal, 29g protein, 34g carbs, 22g fat, 5g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (435 kcal, 44g protein, 46g carbs, 10g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (720 kcal, 44g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (158 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (228 kcal, 10g protein, 12g carbs, 17g fat, 3g fibre per person)
Wednesday
2000 kcal - 164g protein, 167g carbs, 83g fat, 32g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (504 kcal, 32g protein, 38g carbs, 24g fat, 5g fibre per person)
- Lunch: Tuna Niçoise Salad (486 kcal, 53g protein, 39g carbs, 15g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (776 kcal, 48g protein, 67g carbs, 41g fat, 15g fibre per person)
- Snack: Skyr High-Protein Yogurt (99 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (135 kcal, 13g protein, 17g carbs, 3g fat, 5g fibre per person)
Thursday
2000 kcal - 150g protein, 213g carbs, 65g fat, 35g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (513 kcal, 33g protein, 38g carbs, 24g fat, 5g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (556 kcal, 47g protein, 49g carbs, 21g fat, 13g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (479 kcal, 47g protein, 59g carbs, 7g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (167 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (285 kcal, 7g protein, 48g carbs, 10g fat, 5g fibre per person)
Friday
2000 kcal - 125g protein, 213g carbs, 74g fat, 36g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (416 kcal, 27g protein, 31g carbs, 20g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (589 kcal, 22g protein, 74g carbs, 24g fat, 13g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (629 kcal, 48g protein, 86g carbs, 13g fat, 15g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (223 kcal, 15g protein, 21g carbs, 8g fat, 4g fibre per person)
- Snack: Hard-Boiled Eggs (143 kcal, 13g protein, 1g carbs, 9g fat, 0g fibre per person)
Saturday
2000 kcal - 133g protein, 275g carbs, 43g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (387 kcal, 30g protein, 47g carbs, 10g fat, 7g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (536 kcal, 45g protein, 74g carbs, 9g fat, 3g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (741 kcal, 33g protein, 127g carbs, 10g fat, 11g fibre per person)
- Snack: Almonds and Dried Cranberries (231 kcal, 6g protein, 20g carbs, 14g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (105 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Sunday
2000 kcal - 162g protein, 218g carbs, 52g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (331 kcal, 25g protein, 40g carbs, 8g fat, 6g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (569 kcal, 46g protein, 69g carbs, 8g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (712 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Chocolate Protein Shake (240 kcal, 32g protein, 16g carbs, 7g fat, 1g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (148 kcal, 14g protein, 17g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Eggs 20
- Eggs 2 hard-boiled
- Red lentils 95g
- Chicken breast 170g
- Firm tofu 380g
- Tinned tuna in spring water 150g
- Salmon fillet 190g
- Pork tenderloin 190g
- Cod fillet 210g
- Falafel 3 baked
- Lean stewing beef 170g
- Beef stock 260ml
- Smoked salmon 50g
- King prawns 200g
- Turkey mince lean 170g
- Chicken stock 95ml
Carbs & Grains
- Wholemeal bread 16 slices
- Wholemeal roll 1
- Rice cakes 4
- Brown rice 360g dry
- New potatoes 430g
- Wholemeal pitta 1
- Rice noodles 75g dry
Vegetables
- Watercress 30g
- Butternut squash 380g
- Onion 3
- Peanut butter 3 tbsp
- Sweet potato 725g
- Baby spinach 120g
- Broccoli 400g
- Spring onion 5
- Cherry tomatoes 21
- Cucumber 1/4 grated
- Carrot 3
- Celery sticks 2
- Parsnip 105g
- Carrot 105g
- Mixed leaves 35g
- Tomato 1
- Cucumber 3 slices
- Tinned tomatoes 340g
- Black pepper pinch x2
- Mushrooms 220g
- Frozen peas 185g
- Peanuts 20g
Dairy & Eggs
- Butter 25g
- Semi-skimmed milk 430ml
- Skyr 320g
- Low-fat Greek yogurt 410g
- Light cream cheese 25g
- Cottage cheese 310g
- Parmesan 20g
Fruit
- Banana 2
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Garlic powder 1 tsp
- Dill 2 tsp
- Garlic clove 1/2
- Mixed herbs 1 tsp
- Parsley
Condiments & Oils
- Light mayo 20g
- Mustard 1 tsp
- Vegetable stock 1300ml
- Olive oil 3 tsp
- Teriyaki sauce 40g
- Olive oil 2 tbsp
- Honey 2 tsp
- Hummus 35g
- Tamari 2 tbsp
Extras
- Sesame seeds 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Green beans 245g
- Olives 10
- Lemon 2
- Frozen berries 120g
- Rye crackers 3
- Lemon juice
- Almonds 30g
- Dried cranberries 20g
- Beansprouts 95g
- Lime juice
- Whey protein powder 30g
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 Tesco 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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