Tesco Vegetarian Higher-Protein 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.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£40–55
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~2000 kcal/day
Budget£40–55/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

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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~2000 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 96g protein
  • Breakfast: Baked Beans on Wholemeal Toast (455 kcal, 21g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (467 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (571 kcal, 29g protein)
  • Snack: Apple with Walnuts (273 kcal, 6g protein)
  • Snack: Peanut Butter with Celery Sticks (234 kcal, 9g protein)

Tuesday

2000 kcal - 100g protein
  • Breakfast: Baked Beans on Wholemeal Toast (445 kcal, 20g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (571 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (584 kcal, 36g protein)
  • Snack: Almond Butter with Celery Sticks (203 kcal, 6g protein)
  • Snack: Hard-Boiled Eggs (197 kcal, 15g protein)

Wednesday

2000 kcal - 163g protein
  • Breakfast: Baked Beans on Wholemeal Toast (417 kcal, 19g protein)
  • Lunch: Edamame and Soba Noodle Salad (500 kcal, 26g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (500 kcal, 43g protein)
  • Snack: Chocolate Protein Shake (238 kcal, 42g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (345 kcal, 33g protein)

Thursday

2000 kcal - 102g protein
  • Breakfast: Baked Beans on Wholemeal Toast (435 kcal, 20g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (447 kcal, 20g protein)
  • Dinner: Tofu Pad Thai (596 kcal, 32g protein)
  • Snack: Light Mozzarella and Tomato (236 kcal, 20g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (286 kcal, 10g protein)

Friday

2000 kcal - 103g protein
  • Breakfast: Baked Beans on Wholemeal Toast (438 kcal, 20g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (537 kcal, 23g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (225 kcal, 20g protein)
  • Snack: Oat Biscuits with Peanut Butter (300 kcal, 10g protein)

Saturday

2000 kcal - 102g protein
  • Breakfast: Kefir with Berries and Chia Seeds (333 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (200 kcal, 16g protein)
  • Snack: Almonds and Dried Cranberries (307 kcal, 9g protein)

Sunday

2000 kcal - 80g protein
  • Breakfast: Kefir with Berries and Chia Seeds (309 kcal, 12g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (592 kcal, 27g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (531 kcal, 22g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (296 kcal, 12g protein)
  • Snack: Apple and Peanut Butter (272 kcal, 7g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Tinned chickpeas 250g
  • Firm tofu 250g
  • Green lentils 125g
  • Beef tomato 1
  • Silken tofu 200g
  • Red lentils 160g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Soba noodles 95g dry
  • Wholemeal roll 1
  • Low-sugar granola 35g
  • Rice noodles 100g dry
  • Oat biscuits 5
  • Rolled oats 60g

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Onion 1
  • Celery sticks 5
  • Baby spinach 125g
  • Edamame beans 120g
  • Cucumber half
  • Spinach 70g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Frozen edamame beans 200g

Dairy & Eggs

  • Peanut butter 2.5 tbsp
  • Tinned coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 360ml
  • Low-fat Greek yogurt 180g
  • Light mozzarella 125g
  • Halloumi 125g
  • Coconut milk light 245ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Olive oil 1.25 tsp
  • Mixed leaves 80g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Vegetable stock 625ml
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Frozen mixed veg 250g
  • Frozen mixed berries 100g
  • Plain kefir 270ml
  • Chia seeds 1.25 tbsp
  • Miso paste 1.25 tbsp
  • Garlic 4 cloves
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Almonds 35g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

2000 kcal96g protein
Breakfast455 kcal · 21g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 455 kcal, 21g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 260g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch467 kcal · 31g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 467 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 80g.
  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.
Dinner571 kcal · 29g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 571 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 525g, Tinned tomatoes 525g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack273 kcal · 6g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 273 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Walnuts 25g.
  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.
Snack234 kcal · 9g protein · 3 min

Peanut Butter with Celery Sticks

Made with peanut butter, celery sticks. Ready in 3 min — 234 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Peanut butter 2.5 tbsp, Celery sticks 5.
  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: £40–55/week for one person from Tesco.

Protein

  • Eggs 4
  • Tinned chickpeas 250g
  • Firm tofu 250g
  • Green lentils 125g
  • Beef tomato 1
  • Silken tofu 200g
  • Red lentils 160g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Soba noodles 95g dry
  • Wholemeal roll 1
  • Low-sugar granola 35g
  • Rice noodles 100g dry
  • Oat biscuits 5
  • Rolled oats 60g

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 525g
  • Onion 1
  • Celery sticks 5
  • Baby spinach 125g
  • Edamame beans 120g
  • Cucumber half
  • Spinach 70g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Frozen edamame beans 200g

Dairy & Eggs

  • Peanut butter 2.5 tbsp
  • Tinned coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 360ml
  • Low-fat Greek yogurt 180g
  • Light mozzarella 125g
  • Halloumi 125g
  • Coconut milk light 245ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Olive oil 1.25 tsp
  • Mixed leaves 80g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Vegetable stock 625ml
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Frozen mixed veg 250g
  • Frozen mixed berries 100g
  • Plain kefir 270ml
  • Chia seeds 1.25 tbsp
  • Miso paste 1.25 tbsp
  • Garlic 4 cloves
  • Garam masala 2.75 tsp
  • Sea salt pinch
  • Almonds 35g
  • Dried cranberries 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)

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?

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 Tesco.

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