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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 Vegetarian High-Carb Fuel Weekly Muscle Gain Plan — 2,000 kcal
Free printable vegetarian 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 Vegetarian High-Carb Fuel Weekly Muscle Gain Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person111g protein · 272g carbs per person
Breakfast544 kcal · 17g protein · 80g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 544 kcal, 17g protein, 80g carbs.
Recipe
- Add Rolled oats 70g, Oat milk 175ml, Peanut butter 1 tbsp, Banana 1, Chia seeds 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.
Lunch425 kcal · 32g protein · 59g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 425 kcal, 32g protein, 59g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 175g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 7, Mixed herbs 1 tsp, Wholemeal pitta 1.
- 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.
Dinner594 kcal · 26g protein · 101g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 594 kcal, 26g protein, 101g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 90g dry, Mushrooms 175g, Frozen peas 90g, Onion 1, Vegetable stock 525ml, Parmesan 20g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack225 kcal · 30g protein · 15g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 225 kcal, 30g protein, 15g carbs.
Recipe
- Lay out the ingredients: Whey protein powder 25g, Semi-skimmed milk 260ml.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack212 kcal · 6g protein · 17g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 212 kcal, 6g protein, 17g carbs.
Recipe
- Lay out the ingredients: Mixed nuts 25g, Raisins 20g.
- 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
- Black beans tinned 170g
- Red lentils 185g
- Firm tofu 280g
- Eggs 8
- Beef tomato 1
- Tinned chickpeas 550g
- Silken tofu 125g
Carbs & Grains
- Rolled oats 420g
- Wholemeal pitta 2
- Brown rice 480g dry
- Wholemeal pasta 65g dry
- Low-sugar granola 20g
- Oat biscuits 3
- Wholemeal bread 2 slices
- Wholemeal roll 1
- Rice cakes 2
- Wholemeal flour 75g
Vegetables
- Peanut butter 7.5 tbsp
- Courgette 2 roasted
- Red pepper 2 roasted
- Cherry tomatoes 7
- Mushrooms 175g
- Frozen peas 90g
- Onion 3 1/2
- Sweetcorn 50g
- Tinned tomatoes 650g
- Celery sticks 5
- Cucumber 1/4 grated
- Carrot 1
- Roasted mixed veg 110g
- Baby spinach 180g
- Spinach 115g
- Basil leaves
- Courgette 1
- Red pepper 1
- Mixed leaves 50g
- Butternut squash 340g
- Edamame beans 85g
- Sweet potato 210g
- Peanut butter 25g
- Mixed frozen veg 145g
Dairy & Eggs
- Oat milk 1025ml
- Cottage cheese 175g
- Parmesan 30g
- Semi-skimmed milk 330ml
- Low-fat Greek yogurt 350g
- Ricotta 75g
- Light mozzarella 100g
- Tinned coconut milk light 145ml
- Skyr 70g
Fruit
- Banana 6 1/4
- Raisins 20g
- Apple 1
Herbs & Spices
- Mixed herbs 1 tsp
- Garlic 7 cloves
- Coriander fresh
- Ginger 0.75 tsp
- Garam masala 1.75 tsp
- Garlic clove 1/2
- Dill 0.75 tsp
- Garlic 1 clove
- Smoked paprika 0.75 tsp
- Cumin 1.25 tsp
- Paprika 0.75 tsp
- Curry powder 1.5 tsp
Condiments & Oils
- Vegetable stock 1125ml
- Salsa 40g
- Tahini 15g
- Olive oil 0.75 tbsp
- Honey 0.75 tsp
- Hummus 80g
- Olive oil 1.5 tsp
- Miso paste 0.75 tbsp
- Soy sauce 0.75 tbsp
- Honey 0.75 tbsp
- Curry paste 20g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Chia seeds 5 tsp
- Whey protein powder 65g
- Mixed nuts 25g
- Lime juice
- Lemon juice
- Sesame seeds 1.5 tsp
- Almonds 25g
- Dried cranberries 20g
- Balsamic glaze 1 tsp
- Frozen berries 95g
- Walnuts 15g
- Pumpkin seeds 20g
- Dark chocolate chips 10g
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
DietVegetarian
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 Vegetarian High-Carb Fuel 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 - 111g protein, 272g carbs, 55g fat, 35g fibre- Breakfast: Peanut Butter Overnight Oats (544 kcal, 17g protein, 80g carbs, 16g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (425 kcal, 32g protein, 59g carbs, 10g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (594 kcal, 26g protein, 101g carbs, 8g fat, 9g fibre per person)
- Snack: Chocolate Protein Shake (225 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (212 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
Tuesday
2000 kcal - 88g protein, 322g carbs, 38g fat, 53g fibre- Breakfast: Peanut Butter Overnight Oats (521 kcal, 16g protein, 77g carbs, 15g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (493 kcal, 20g protein, 92g carbs, 3g fat, 14g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (710 kcal, 35g protein, 132g carbs, 3g fat, 19g fibre per person)
- Snack: Peanut Butter with Celery Sticks (167 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (109 kcal, 10g protein, 14g carbs, 3g fat, 4g fibre per person)
Wednesday
2000 kcal - 88g protein, 229g carbs, 78g fat, 30g fibre- Breakfast: Peanut Butter Overnight Oats (457 kcal, 14g protein, 67g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (564 kcal, 30g protein, 59g carbs, 22g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (510 kcal, 24g protein, 50g carbs, 24g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (190 kcal, 14g protein, 22g carbs, 5g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (279 kcal, 6g protein, 31g carbs, 14g fat, 2g fibre per person)
Thursday
2000 kcal - 98g protein, 240g carbs, 67g fat, 44g fibre- Breakfast: Peanut Butter Overnight Oats (617 kcal, 19g protein, 91g carbs, 18g fat, 15g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (386 kcal, 17g protein, 64g carbs, 10g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (500 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Almonds and Dried Cranberries (210 kcal, 5g protein, 18g carbs, 13g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (287 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Friday
2000 kcal - 91g protein, 279g carbs, 53g fat, 51g fibre- Breakfast: Peanut Butter Overnight Oats (523 kcal, 16g protein, 77g carbs, 15g fat, 13g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (338 kcal, 23g protein, 19g carbs, 19g fat, 6g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (662 kcal, 32g protein, 114g carbs, 3g fat, 19g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (228 kcal, 6g protein, 38g carbs, 8g fat, 4g fibre per person)
- Snack: Roasted Spiced Chickpeas (249 kcal, 14g protein, 31g carbs, 8g fat, 9g fibre per person)
Saturday
2000 kcal - 108g protein, 267g carbs, 61g fat, 47g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (477 kcal, 44g protein, 42g carbs, 14g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (476 kcal, 25g protein, 66g carbs, 12g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (486 kcal, 23g protein, 94g carbs, 7g fat, 20g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (384 kcal, 13g protein, 46g carbs, 17g fat, 8g fibre per person)
- Snack: Apple with Walnuts (177 kcal, 3g protein, 19g carbs, 11g fat, 4g fibre per person)
Sunday
2000 kcal - 118g protein, 235g carbs, 68g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (407 kcal, 38g protein, 36g carbs, 12g fat, 6g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (441 kcal, 20g protein, 81g carbs, 6g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (752 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (174 kcal, 7g protein, 9g carbs, 13g fat, 2g fibre per person)
- Snack: Mini Protein Overnight Oats (226 kcal, 15g protein, 33g carbs, 4g fat, 4g fibre per person)
Weekly shopping list
Protein
- Black beans tinned 170g
- Red lentils 185g
- Firm tofu 280g
- Eggs 8
- Beef tomato 1
- Tinned chickpeas 550g
- Silken tofu 125g
Carbs & Grains
- Rolled oats 420g
- Wholemeal pitta 2
- Brown rice 480g dry
- Wholemeal pasta 65g dry
- Low-sugar granola 20g
- Oat biscuits 3
- Wholemeal bread 2 slices
- Wholemeal roll 1
- Rice cakes 2
- Wholemeal flour 75g
Vegetables
- Peanut butter 7.5 tbsp
- Courgette 2 roasted
- Red pepper 2 roasted
- Cherry tomatoes 7
- Mushrooms 175g
- Frozen peas 90g
- Onion 3 1/2
- Sweetcorn 50g
- Tinned tomatoes 650g
- Celery sticks 5
- Cucumber 1/4 grated
- Carrot 1
- Roasted mixed veg 110g
- Baby spinach 180g
- Spinach 115g
- Basil leaves
- Courgette 1
- Red pepper 1
- Mixed leaves 50g
- Butternut squash 340g
- Edamame beans 85g
- Sweet potato 210g
- Peanut butter 25g
- Mixed frozen veg 145g
Dairy & Eggs
- Oat milk 1025ml
- Cottage cheese 175g
- Parmesan 30g
- Semi-skimmed milk 330ml
- Low-fat Greek yogurt 350g
- Ricotta 75g
- Light mozzarella 100g
- Tinned coconut milk light 145ml
- Skyr 70g
Fruit
- Banana 6 1/4
- Raisins 20g
- Apple 1
Herbs & Spices
- Mixed herbs 1 tsp
- Garlic 7 cloves
- Coriander fresh
- Ginger 0.75 tsp
- Garam masala 1.75 tsp
- Garlic clove 1/2
- Dill 0.75 tsp
- Garlic 1 clove
- Smoked paprika 0.75 tsp
- Cumin 1.25 tsp
- Paprika 0.75 tsp
- Curry powder 1.5 tsp
Condiments & Oils
- Vegetable stock 1125ml
- Salsa 40g
- Tahini 15g
- Olive oil 0.75 tbsp
- Honey 0.75 tsp
- Hummus 80g
- Olive oil 1.5 tsp
- Miso paste 0.75 tbsp
- Soy sauce 0.75 tbsp
- Honey 0.75 tbsp
- Curry paste 20g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Chia seeds 5 tsp
- Whey protein powder 65g
- Mixed nuts 25g
- Lime juice
- Lemon juice
- Sesame seeds 1.5 tsp
- Almonds 25g
- Dried cranberries 20g
- Balsamic glaze 1 tsp
- Frozen berries 95g
- Walnuts 15g
- Pumpkin seeds 20g
- Dark chocolate chips 10g
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 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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