Tesco Vegetarian Wholegrain 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
100g
Carbs
220g
Fats
65g
Fibre
42g

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 Wholegrain 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 - 99g protein
  • Breakfast: Banana and Peanut Butter Porridge (539 kcal, 19g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (455 kcal, 17g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (551 kcal, 34g protein)
  • Snack: Banana and Almonds (299 kcal, 7g protein)
  • Snack: Cottage Cheese with Cucumber (156 kcal, 22g protein)

Tuesday

2000 kcal - 98g protein
  • Breakfast: Banana and Peanut Butter Porridge (542 kcal, 19g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (482 kcal, 22g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (506 kcal, 43g protein)
  • Snack: Apple with Walnuts (253 kcal, 6g protein)
  • Snack: Peanut Butter with Celery Sticks (217 kcal, 8g protein)

Wednesday

2000 kcal - 103g protein
  • Breakfast: Banana and Peanut Butter Porridge (519 kcal, 18g protein)
  • Lunch: Green Lentil and Halloumi Bowl (565 kcal, 35g protein)
  • Dinner: Tofu Pad Thai (553 kcal, 30g protein)
  • Snack: Almond Butter with Celery Sticks (184 kcal, 6g protein)
  • Snack: Hard-Boiled Eggs (179 kcal, 14g protein)

Thursday

2000 kcal - 133g protein
  • Breakfast: Banana and Peanut Butter Porridge (511 kcal, 18g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (443 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (489 kcal, 20g protein)
  • Snack: Chocolate Protein Shake (227 kcal, 40g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (330 kcal, 32g protein)

Friday

2000 kcal - 86g protein
  • Breakfast: Banana and Peanut Butter Porridge (509 kcal, 18g protein)
  • Lunch: Baked Falafel and Salad Pitta (508 kcal, 18g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (508 kcal, 23g protein)
  • Snack: Light Mozzarella and Tomato (215 kcal, 18g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (260 kcal, 9g protein)

Saturday

2000 kcal - 100g protein
  • Breakfast: Overnight Oats with Banana (449 kcal, 15g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (461 kcal, 31g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (551 kcal, 23g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (231 kcal, 21g protein)
  • Snack: Oat Biscuits with Peanut Butter (308 kcal, 10g protein)

Sunday

2000 kcal - 102g protein
  • Breakfast: Overnight Oats with Banana (427 kcal, 15g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (549 kcal, 22g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (561 kcal, 41g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (183 kcal, 15g protein)
  • Snack: Almonds and Dried Cranberries (280 kcal, 9g protein)

Weekly shopping list

Protein

  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Red lentils 120g
  • Eggs 4
  • Green lentils 115g cooked
  • Eggs 2 hard-boiled
  • Beef tomato 1
  • Quorn mince 245g

Carbs & Grains

  • Rolled oats 110g
  • Wholemeal pitta 1
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Wholemeal bread 2 slices
  • Low-sugar granola 35g
  • Oat biscuits 5
  • Wholemeal pasta 110g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Cucumber half
  • Carrot 1
  • Onion 1
  • Celery 2 stalks
  • Cherry tomatoes 10
  • Celery sticks 5
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g
  • Tomato 1
  • Tinned tomatoes 225g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 190g
  • Frozen edamame beans 185g

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Cottage cheese 180g
  • Halloumi 90g
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 340ml
  • Low-fat Greek yogurt 170g
  • Light mozzarella 115g
  • Coconut milk light 260ml

Extras & Condiments

  • Banana 1
  • Hummus 95g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Almonds 25g
  • Vegetable stock 600ml
  • Reduced-fat feta 70g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Frozen mixed veg 225g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Falafel 5 baked
  • Mixed leaves 45g
  • Garlic 3 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Frozen mixed berries 105g
  • Curry powder 2.5 tsp
  • Sea salt pinch
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

2000 kcal99g protein
Breakfast539 kcal · 19g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 539 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 110g, Oat milk 360ml, Banana 1, Peanut butter 1.25 tbsp.
  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.
Lunch455 kcal · 17g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 455 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Hummus 95g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 35g.
  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.
Dinner551 kcal · 34g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 551 kcal, 34g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Tinned chickpeas 120g, Mixed frozen veg 240g, Tinned coconut milk light 240ml, Curry paste 35g, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack299 kcal · 7g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 299 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Banana 1, Almonds 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.
Snack156 kcal · 22g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber half. Ready in 3 min — 156 kcal, 22g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 180g, Cucumber half.
  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

  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Red lentils 120g
  • Eggs 4
  • Green lentils 115g cooked
  • Eggs 2 hard-boiled
  • Beef tomato 1
  • Quorn mince 245g

Carbs & Grains

  • Rolled oats 110g
  • Wholemeal pitta 1
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Wholemeal bread 2 slices
  • Low-sugar granola 35g
  • Oat biscuits 5
  • Wholemeal pasta 110g dry

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Cucumber half
  • Carrot 1
  • Onion 1
  • Celery 2 stalks
  • Cherry tomatoes 10
  • Celery sticks 5
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g
  • Tomato 1
  • Tinned tomatoes 225g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 190g
  • Frozen edamame beans 185g

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Cottage cheese 180g
  • Halloumi 90g
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 340ml
  • Low-fat Greek yogurt 170g
  • Light mozzarella 115g
  • Coconut milk light 260ml

Extras & Condiments

  • Banana 1
  • Hummus 95g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Almonds 25g
  • Vegetable stock 600ml
  • Reduced-fat feta 70g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Frozen mixed veg 225g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 35g
  • Honey 1.25 tsp
  • Falafel 5 baked
  • Mixed leaves 45g
  • Garlic 3 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Frozen mixed berries 105g
  • Curry powder 2.5 tsp
  • Sea salt pinch
  • 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?

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.

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