Tesco Vegetarian Training Day Muscle Gain Plan — 2,000 kcal
Free 7-day Vegetarian muscle gain meal plan for Tesco. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 330 kcal, 12g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 155 kcal, 12g protein.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Green lentils 100g dry
- Eggs 3
- Black beans tinned 200g
- Red lentils 120g
- Quorn mince 200g
- Firm tofu 180g
Carbs & Grains
- Brown rice 90g dry
- Rice cakes 2
- Low-sugar granola 30g
- Wholemeal pasta 90g dry
- Oatcakes 4
- Wholewheat noodles 80g dry
- Rolled oats 60g
Vegetables
- Sweet potato 200g
- Baby spinach 60g
- Spring onion 2
- Sweetcorn 60g
- Tinned tomatoes 200g
- Onion 1
- Pea protein powder 30g
- Spinach 30g
- Avocado half
- Cherry tomatoes 6
- Broccoli 100g
- Courgette 1 roasted
Dairy & Eggs
- Semi-skimmed milk 200ml
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 150g
- Oat milk 250ml
- Coconut milk light 200ml
- Cottage cheese 100g
- Butternut squash 400g
- Skyr 150g
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Mixed leaves 60g
- Curry paste 30g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Cannellini beans tinned 200g
- Vegetable stock 200ml
- Basil
- Reduced-fat cheddar 40g
- Almonds 25g
- Dried cranberries 20g
- Walnuts 25g
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Paprika 1 tsp
- Apple 1
- Hummus 80g
- Teriyaki sauce 40g
- Raisins 20g
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.
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.