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 Batch-Friendly Weekly Muscle Gain Plan — 2,500 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: ~2500 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2500 kcal - 184g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (604 kcal, 45g protein)
Lunch: Sardine and Wholemeal Pasta Salad (646 kcal, 45g protein)
Dinner: Tuna and Sweet Potato Fishcakes with Salad (602 kcal, 47g protein)
Snack: Protein Yogurt with Low-Sugar Granola (380 kcal, 37g protein)
Snack: Almonds and Dried Cranberries (301 kcal, 9g protein)
Saturday
2500 kcal - 169g protein
Breakfast: Chia Seed Pudding with Mango (461 kcal, 15g protein)
Lunch: Tuna Niçoise Salad (707 kcal, 62g protein)
Dinner: Chickpea and Spinach Coconut Curry (707 kcal, 30g protein)
Snack: Sliced Cooked Chicken Breast (247 kcal, 49g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (378 kcal, 13g protein)
Sunday
2500 kcal - 157g protein
Breakfast: Chia Seed Pudding with Mango (470 kcal, 15g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (688 kcal, 30g protein)
Dinner: Chicken Tikka with Cauliflower Rice and Raita (805 kcal, 87g protein)
Snack: Tzatziki with Vegetable Dippers (235 kcal, 13g protein)
Snack: Carrot Sticks with Hummus (302 kcal, 12g protein)
Weekly shopping list
Protein
Eggs 3
Tinned sardines 170g
Salmon fillet 250g
Green lentils 130g cooked
Tinned tuna in spring water 190g
Chicken breast 290g
Tinned tuna 190g
Egg 1
Tinned chickpeas 650g
Chicken breast 195g cooked
Green lentils 170g dry
Carbs & Grains
Wholemeal flour 70g
Wholemeal pasta 110g dry
Soba noodles 125g dry
White potatoes 330g
Brown rice 105g dry
Wholemeal tortilla 2
Low-sugar granola 40g
New potatoes 245g
Vegetables
Cherry tomatoes 14
Baby spinach 55g
Cucumber 3/4
Cucumber 80g
Onion 1
Edamame beans 105g
Spring onion 3
Carrot 195g
Broccoli 195g
Romaine lettuce 90g
Sweet potato 260g
Sweet potato 260g mashed
Tinned tomatoes 330g
Cucumber half grated
Celery sticks 3
Dairy & Eggs
Oat milk 140ml
Low-fat Greek yogurt 140g
Cottage cheese 210g
Halloumi 105g
Semi-skimmed milk 200ml
Peanut butter 1.25 tbsp
Coconut milk 330ml
Coconut milk light 330ml
Low-fat yogurt 135g
Extras & Condiments
Whey protein powder 35g
Frozen berries 85g
Lemon juice 1.5 tbsp
Miso paste 1.5 tbsp
Soy sauce 1.5 tbsp
Pak choi 210g
Sesame seeds 1.5 tsp
Apple 1
Walnuts 30g
Pomegranate seeds 40g
Lemon dressing 20g
Smoked haddock fillet 240g
Reduced-fat cheddar 40g
Parsley fresh
Almonds 35g
Dried cranberries 25g
Dark chocolate 70% 40g
Sesame oil 1.25 tsp
Olive oil 1.25 tbsp
Garlic 4 cloves
Pumpkin seeds 40g
Dark chocolate chips 20g
Light Caesar dressing 30g
Parmesan 15g
Frozen mixed veg 300g
Hummus 90g
Garlic powder 1.25 tsp
Mixed leaves 80g
Honey 1.25 tsp
Chia seeds 50g
Mango chunks 165g
Vanilla extract drop
Green beans 130g
Olives 16
Curry paste 50g
Tahini 35g
Cumin 1.75 tsp
Tikka paste 50g
Cauliflower 500g
Mint 1.75 tsp
Garlic clove 3/4
Dill 1.75 tsp
Your 7-Day Meal Plan
Monday
2500 kcal184g protein
Breakfast604 kcal · 45g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 604 kcal, 45g protein.
Recipe
Add the base ingredients to a bowl: Whey protein powder 35g, Wholemeal flour 70g, Eggs 3, Oat milk 140ml, Low-fat Greek yogurt 140g, Frozen berries 85g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch646 kcal · 45g protein · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 646 kcal, 45g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned sardines 170g, Wholemeal pasta 110g dry, Cherry tomatoes 14, Baby spinach 55g, Lemon juice 1.5 tbsp.
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.
Dinner772 kcal · 62g protein · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 772 kcal, 62g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
