What this plan is for
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 Higher-Protein Weekly Muscle Gain Plan — 2,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,000 kcal/day and averages 119g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
2,002 kcal119g protein219g carbs74g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1991 kcal per person114g protein · 222g carbs per person
Breakfast385 kcal · 25g protein · 27g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 385 kcal, 25g protein, 27g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 4g butter
- 1 tbsp plus 2 tsp semi-skimmed milk
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch485 kcal · 35g protein · 59g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 485 kcal, 35g protein, 59g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 80g)
- 1½ tbsp soy sauce
- ¾ tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner590 kcal · 30g protein · 72g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 590 kcal, 30g protein, 72g carbs.
Recipe
Ingredients
- 3 eggs
- 70g brown rice (dry weight)
- 150g frozen mixed veg
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack166 kcal · 12g protein · 21g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 166 kcal, 12g protein, 21g carbs.
Recipe
Ingredients
- 3 rice cakes
- 80g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Snack365 kcal · 12g protein · 43g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 365 kcal, 12g protein, 43g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegetarian Higher-Protein 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
1991 kcal - 114g protein, 222g carbs, 72g fat, 25g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (385 kcal, 25g protein, 27g carbs, 19g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (485 kcal, 35g protein, 59g carbs, 14g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (590 kcal, 30g protein, 72g carbs, 19g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (166 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (365 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Tuesday
1987 kcal - 130g protein, 200g carbs, 76g fat, 29g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (483 kcal, 31g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (515 kcal, 27g protein, 81g carbs, 13g fat, 13g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (163 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (206 kcal, 15g protein, 25g carbs, 5g fat, 1g fibre per person)
Wednesday
2002 kcal - 129g protein, 287g carbs, 41g fat, 51g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (504 kcal, 32g protein, 36g carbs, 25g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (636 kcal, 36g protein, 110g carbs, 4g fat, 19g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (599 kcal, 28g protein, 116g carbs, 9g fat, 25g fibre per person)
- Snack: Skyr High-Protein Yogurt (99 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (164 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Thursday
1999 kcal - 102g protein, 212g carbs, 85g fat, 34g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (385 kcal, 25g protein, 27g carbs, 19g fat, 4g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (422 kcal, 21g protein, 15g carbs, 30g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (911 kcal, 38g protein, 131g carbs, 29g fat, 23g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (206 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (75 kcal, 13g protein, 5g carbs, 0g fat, 0g fibre per person)
Friday
2003 kcal - 110g protein, 199g carbs, 89g fat, 30g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (640 kcal, 29g protein, 62g carbs, 30g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (313 kcal, 16g protein, 31g carbs, 16g fat, 4g fibre per person)
Saturday
1999 kcal - 134g protein, 221g carbs, 68g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (363 kcal, 31g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (585 kcal, 26g protein, 108g carbs, 8g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (726 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (159 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Sunday
2030 kcal - 113g protein, 195g carbs, 87g fat, 48g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (479 kcal, 24g protein, 19g carbs, 34g fat, 5g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (802 kcal, 37g protein, 147g carbs, 6g fat, 34g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (148 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 24
- Firm tofu 725g
- Red lentils 110g
- Tinned chickpeas 725g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholewheat noodles 65g
- Brown rice 380g
- Rice 7 cakes
- Rolled oats 45g
- Soba noodles 160g
- Wholemeal 2 rolls
- Wholemeal pasta 85g
Vegetables
- Broccoli 280g
- mixed veg 170g
- Spring onion 4
- Edamame beans 200g
- Cucumber 2 (600g required)
- Red pepper 5
- Spinach 170g
- Cherry tomatoes 1 x 300g pack (140g required)
- Carrot 1
- Onion 3
- Celery 2 stalks
- Sweet potato 270g
- Tinned tomatoes 3 x 400g tins (1123g required)
- Courgette 2
- Mixed leaves 110g
- Baby spinach 360g
- Mixed peppers 190g
Dairy & Eggs
- Butter 23g
- Semi-skimmed milk 1 x 1L carton (138ml required)
- Cottage cheese 470g
- Reduced-fat feta 65g
- Low-fat Greek yogurt 320g
- Skyr 280g
- Halloumi 170g
- Coconut milk light 1 x 400ml tin (159ml required)
- Ricotta 95g
- Parmesan 14g
Fruit
- berries 130g
- Banana 1
Herbs & Spices
- Ginger 1 tbsp
- Garlic 4 cloves
- Mixed herbs 1.25 tsp
- Cumin 1 tbsp
- Paprika 1.25 tsp
- Turmeric 1 tsp
- Curry powder 2 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Soy sauce 5.25 tbsp
- Sesame oil 1 tbsp
- Peanut butter 40g
- Honey 1.5 tbsp
- Olive oil 3.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 523ml required)
- Curry paste 24g
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 360g
Extras
- Chia seeds 4g
- Balsamic glaze 1.75 tsp
- Reduced-fat cheddar 40g
- Oatcakes 4
- Sesame seeds 1 tsp
- Dark chocolate 70% 30g
- Almonds 18g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this muscle gain plan cost per week?
This plan is designed for Tesco and typically costs £30–40 per week for one person, depending on what you already have at home. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 119g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic muscle gain plan?
Plenty of muscle gain plans share the same 2,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 2,000 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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.
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