Tesco Batch-Friendly Weekly Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 161g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £60–100/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2516 kcal per person129g protein · 272g carbs per person
Breakfast468 kcal · 11g protein · 56g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks.
Recipe
Ingredients
60g quinoa
200ml light coconut milk
80g mango chunks
½ tsp cinnamon
1 tsp maple syrup
Method
Rinse the quinoa in a sieve, then put it in a small saucepan with the light coconut milk and cinnamon.
Bring to a gentle simmer and cook for 15-20 minutes, stirring often, until the quinoa is tender and creamy. Add a splash of water if it gets too thick.
Spoon into a bowl, top with the mango chunks and drizzle over the maple syrup.
Lunch548 kcal · 42g protein · 70g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans.
Recipe
Ingredients
1 standard tin of tuna, drained
80g brown rice (dry weight)
80g edamame beans
1 tbsp soy sauce
1 tsp sesame oil
2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain tuna.
Slice or chop spring onions. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange tuna, the cooked brown rice, edamame beans and spring onions in a bowl and finish with soy sauce and sesame oil.
Dinner846 kcal · 62g protein · 93g carbs · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes.
Recipe
Ingredients
4 turkey sausages
100g red lentils
1 standard tin of tomatoes
1 onion
2 celery stalks
1 tsp paprika
Allergens in this meal: Celery. Check the label for: Cereals containing gluten, Milk, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Chop the onion and celery.
Brown the turkey sausages all over in a large non-stick pan, then lift them out.
Soften the onion and celery in the same pan for 5 minutes, then stir in the paprika.
Add the red lentils, tomatoes and enough water to cover, return the sausages and simmer for 20-25 minutes, until the lentils are tender and the sausages cooked through. Season to taste.
Snack371 kcal · 8g protein · 42g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter.
Recipe
Ingredients
4 oat biscuits
1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion oat biscuits as needed.
Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack283 kcal · 6g protein · 11g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds.
Recipe
Ingredients
30g dark chocolate 70%
20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine dark chocolate 70% and almonds in a bowl or lidded container.
Estimated cost: £60–100/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
Cook and portion five lunches of Tuna and Edamame Brown Rice Bowl.
Batch cook Lentil and Turkey Sausage Casserole and Butternut Squash and Lentil Soup with Bread as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Oat Biscuits with Peanut Butter, Dark Chocolate and Almonds, Almond Butter with Celery Sticks, Turkey Breast Slices with Rye Crackers, Tzatziki with Vegetable Dippers, Turkey Breast and Cream Cheese Roll-Up, No-Bake Peanut Butter Oat Protein Balls, Prawn Cocktail in Lettuce Cups, Mini Protein Overnight Oats, and Low-Fat Greek Yogurt with Berries.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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.
Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
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
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
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)
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 is estimated at £60–100 per week for one person at typical UK prices, 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 161g of protein per day across the week, based on the meals actually selected — well above 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 2,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 2,500 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
