Tesco High-Carb Fuel Weekly Muscle Gain Plan — 2,500 kcal

Free printable UK muscle gain meal plan for Tesco: 7 days at ~2,500 kcal/day, £40–55/week estimate, macros and shopping list.

Built and reviewed by MealPrep.org.uk editorial team. Last materially reviewed: 2 July 2026.

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Current selection: Tesco High-Carb Fuel Weekly Muscle Gain Plan — 2,500 kcal

Household Portions

Same meals, adjusted portions.

1 cook portions

Your 7-Day Meal Plan

Monday

2500 kcal per person149g protein · 237g carbs per person
Breakfast611 kcal · 10g protein · 24g carbs · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 611 kcal, 10g protein, 24g carbs.

Recipe
  1. Add Chia seeds 30g, Coconut milk 210ml, Mango chunks 105g, Vanilla extract drop to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch636 kcal · 56g protein · 75g carbs · 12 min

Tuna and Edamame Brown Rice Bowl

Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 636 kcal, 56g protein, 75g carbs.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 150g, Brown rice 85g dry, Edamame beans 85g, Soy sauce 1 tbsp, Sesame oil 1 tsp, Spring onion 2.
  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.
Dinner976 kcal · 61g protein · 107g carbs · 25 min

Chicken and Coconut Milk Curry with Brown Rice

Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 976 kcal, 61g protein, 107g carbs.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Chicken breast 210g, Coconut milk light 210ml, Tinned tomatoes 210g, Onion 1, Garlic 3 cloves, Curry paste 30g, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack178 kcal · 4g protein · 25g carbs · 1 min

Apple and Peanut Butter

Made with apple, peanut butter. Ready in 1 min — 178 kcal, 4g protein, 25g carbs.

Recipe
  1. Lay out the ingredients: Apple 1, Peanut butter 1 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.
Snack99 kcal · 18g protein · 6g carbs · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 99 kcal, 18g protein, 6g carbs.

Recipe
  1. Add the base ingredients to a bowl: Skyr 155g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.

Protein

  • Tinned tuna in spring water 525g
  • Chicken breast 900g
  • Smoked salmon 125g
  • Lean beef jerky 95g
  • Salmon fillet 165g
  • Chicken breast 280g cooked
  • Red lentils 250g
  • Tinned chickpeas 575g
  • King prawns 225g
  • Eggs 4

Carbs & Grains

  • Brown rice 550g dry
  • Quinoa 100g dry
  • New potatoes 410g
  • Rolled oats 45g
  • Wholemeal roll 1
  • Wholemeal pasta 210g dry
  • Low-sugar granola 100g

Vegetables

  • Edamame beans 85g
  • Spring onion 2
  • Tinned tomatoes 650g
  • Onion 5
  • Peanut butter 2 tbsp
  • Cucumber 1 1/4
  • Mixed leaves 75g
  • Cucumber 65g
  • Mushrooms 215g
  • Frozen peas 110g
  • Carrot 3
  • Celery 2 stalks
  • Baby spinach 140g
  • Cucumber 1/2 grated
  • Celery sticks 5
  • Broccoli 480g
  • Cherry tomatoes 225g
  • Red onion 1/2
  • Cherry tomatoes 10

Dairy & Eggs

  • Coconut milk 1100ml
  • Coconut milk light 400ml
  • Skyr 775g
  • Low-fat yogurt 100g
  • Parmesan 20g
  • Semi-skimmed milk 110ml
  • Low-fat Greek yogurt 225g
  • Reduced-fat crème fraîche 100g

Fruit

  • Mango chunks 550g
  • Apple 2
  • Banana 1 1/2
  • Raisins 25g

Herbs & Spices

  • Garlic 16 cloves
  • Dill 3.5 tsp
  • Mint 1.25 tsp
  • Garlic clove 1 1/4
  • Basil fresh
  • Chilli flakes pinch
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp

Condiments & Oils

  • Soy sauce 2 tbsp
  • Sesame oil 1 tsp
  • Curry paste 60g
  • Tikka paste 40g
  • Olive oil 2 tsp
  • Vegetable stock 1125ml
  • Olive oil 1 tbsp
  • Lemon dressing 20g

Extras

  • Chia seeds 170g
  • Vanilla extract drop x5
  • Lemon juice
  • Cauliflower 380g
  • Walnuts 30g
  • Dried blueberries 25g
  • Green beans 215g
  • Lemon 1
  • Almonds 20g
  • Frozen berries 205g
  • Reduced-fat cheddar 35g
  • Mixed nuts 35g
  • Olives 13
SupermarketTesco
Cooking for1 person
Cook amount1 portions
Calorie target~2500 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated Daily Macros Per Person

Protein
162g
Carbs
250g
Fats
91g
Fibre
45g
Plan Details And Assumptions

Tesco Shopping Evidence Notes

These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.

  • Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
  • Good when a plan needs a specific diet type because the range is usually wider than discount stores.
  • Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.

Why This Exact Plan Exists

This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.

Search Intent

A Tesco muscle gain plan at 2,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.

Shopping Logic

The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.

Practical Swaps

The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.

DecisionThis plan usesWhy it matters
Calorie targetBuilt around roughly 2,500 kcal per dayHigher targets leave more room for training fuel, snacks and larger carbohydrate portions.
SupermarketTescoTesco pages can use wider choice, online availability and convenient high-protein or free-from options.
Budget£40–55/week estimateModerate plans allow more convenience items and variety without becoming premium-only.
Prep styleStandard (20–30 min/day)Standard-prep plans balance variety, fresh meals and realistic weekday cooking.
2,500 Calorie Meal PlansTesco Meal PlansMuscle Gain HubPlans With Shopping Lists
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Printable meal plan PDF

Tesco High-Carb Fuel 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 macros and the weekly shopping list.

Supermarket: TescoCooking for: 1 personCook amount: 1 portionsCalories: ~2500 kcal/day per personBudget: £40–55 totalDiet: All diets

7-day meal plan

Monday

2500 kcal - 149g protein, 237g carbs, 102g fat, 33g fibre
  • Breakfast: Chia Seed Pudding with Mango (611 kcal, 10g protein, 24g carbs, 50g fat, 13g fibre per person)
  • Lunch: Tuna and Edamame Brown Rice Bowl (636 kcal, 56g protein, 75g carbs, 11g fat, 7g fibre per person)
  • Dinner: Chicken and Coconut Milk Curry with Brown Rice (976 kcal, 61g protein, 107g carbs, 33g fat, 8g fibre per person)
  • Snack: Apple and Peanut Butter (178 kcal, 4g protein, 25g carbs, 8g fat, 5g fibre per person)
  • Snack: Skyr High-Protein Yogurt (99 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)

Tuesday

2500 kcal - 155g protein, 170g carbs, 122g fat, 44g fibre
  • Breakfast: Chia Seed Pudding with Mango (751 kcal, 13g protein, 29g carbs, 61g fat, 17g fibre per person)
  • Lunch: Smoked Salmon and Quinoa Salad (667 kcal, 47g protein, 66g carbs, 18g fat, 11g fibre per person)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (581 kcal, 73g protein, 34g carbs, 18g fat, 11g fibre per person)
  • Snack: Lean Beef Jerky (209 kcal, 17g protein, 18g carbs, 5g fat, 1g fibre per person)
  • Snack: Walnuts and Dried Blueberries (292 kcal, 5g protein, 23g carbs, 20g fat, 4g fibre per person)

Wednesday

2500 kcal - 146g protein, 249g carbs, 98g fat, 40g fibre
  • Breakfast: Chia Seed Pudding with Mango (641 kcal, 11g protein, 25g carbs, 52g fat, 14g fibre per person)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (571 kcal, 39g protein, 49g carbs, 27g fat, 8g fibre per person)
  • Dinner: Mushroom and Pea Brown Rice Risotto (733 kcal, 33g protein, 125g carbs, 10g fat, 11g fibre per person)
  • Snack: Sliced Cooked Chicken Breast (215 kcal, 40g protein, 0g carbs, 4g fat, 0g fibre per person)
  • Snack: Mini Protein Overnight Oats (340 kcal, 23g protein, 50g carbs, 5g fat, 7g fibre per person)

Thursday

2500 kcal - 100g protein, 317g carbs, 94g fat, 67g fibre
  • Breakfast: Chia Seed Pudding with Mango (555 kcal, 9g protein, 22g carbs, 45g fat, 12g fibre per person)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (582 kcal, 32g protein, 101g carbs, 4g fat, 18g fibre per person)
  • Dinner: Chickpea and Spinach Coconut Curry (1079 kcal, 44g protein, 156g carbs, 34g fat, 27g fibre per person)
  • Snack: Tzatziki with Vegetable Dippers (122 kcal, 11g protein, 15g carbs, 3g fat, 5g fibre per person)
  • Snack: Apple and Peanut Butter (162 kcal, 4g protein, 23g carbs, 8g fat, 5g fibre per person)

Friday

2500 kcal - 148g protein, 236g carbs, 101g fat, 41g fibre
  • Breakfast: Chia Seed Pudding with Mango (659 kcal, 11g protein, 26g carbs, 54g fat, 15g fibre per person)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (706 kcal, 60g protein, 87g carbs, 12g fat, 8g fibre per person)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (705 kcal, 56g protein, 76g carbs, 20g fat, 11g fibre per person)
  • Snack: Banana and Almonds (247 kcal, 6g protein, 31g carbs, 11g fat, 6g fibre per person)
  • Snack: Lean Beef Jerky (183 kcal, 15g protein, 16g carbs, 4g fat, 1g fibre per person)

Saturday

2500 kcal - 244g protein, 216g carbs, 72g fat, 38g fibre
  • Breakfast: High-Protein Yogurt with Homemade Granola (407 kcal, 34g protein, 51g carbs, 7g fat, 7g fibre per person)
  • Lunch: Chickpea and Tuna Salad (499 kcal, 63g protein, 45g carbs, 7g fat, 11g fibre per person)
  • Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (1050 kcal, 92g protein, 96g carbs, 32g fat, 16g fibre per person)
  • Snack: Mixed Nuts and Dried Fruit (298 kcal, 9g protein, 24g carbs, 21g fat, 4g fibre per person)
  • Snack: Sliced Cooked Chicken Breast (246 kcal, 46g protein, 0g carbs, 5g fat, 0g fibre per person)

Sunday

2500 kcal - 189g protein, 325g carbs, 49g fat, 51g fibre
  • Breakfast: High-Protein Yogurt with Homemade Granola (425 kcal, 35g protein, 53g carbs, 8g fat, 8g fibre per person)
  • Lunch: Tuna Niçoise Salad (604 kcal, 66g protein, 48g carbs, 18g fat, 9g fibre per person)
  • Dinner: Red Lentil Dahl with Brown Rice (1089 kcal, 53g protein, 202g carbs, 5g fat, 28g fibre per person)
  • Snack: Hard-Boiled Eggs (215 kcal, 19g protein, 1g carbs, 14g fat, 0g fibre per person)
  • Snack: Tzatziki with Vegetable Dippers (167 kcal, 16g protein, 21g carbs, 4g fat, 6g fibre per person)

Weekly shopping list

Protein

  • Tinned tuna in spring water 525g
  • Chicken breast 900g
  • Smoked salmon 125g
  • Lean beef jerky 95g
  • Salmon fillet 165g
  • Chicken breast 280g cooked
  • Red lentils 250g
  • Tinned chickpeas 575g
  • King prawns 225g
  • Eggs 4

Carbs & Grains

  • Brown rice 550g dry
  • Quinoa 100g dry
  • New potatoes 410g
  • Rolled oats 45g
  • Wholemeal roll 1
  • Wholemeal pasta 210g dry
  • Low-sugar granola 100g

Vegetables

  • Edamame beans 85g
  • Spring onion 2
  • Tinned tomatoes 650g
  • Onion 5
  • Peanut butter 2 tbsp
  • Cucumber 1 1/4
  • Mixed leaves 75g
  • Cucumber 65g
  • Mushrooms 215g
  • Frozen peas 110g
  • Carrot 3
  • Celery 2 stalks
  • Baby spinach 140g
  • Cucumber 1/2 grated
  • Celery sticks 5
  • Broccoli 480g
  • Cherry tomatoes 225g
  • Red onion 1/2
  • Cherry tomatoes 10

Dairy & Eggs

  • Coconut milk 1100ml
  • Coconut milk light 400ml
  • Skyr 775g
  • Low-fat yogurt 100g
  • Parmesan 20g
  • Semi-skimmed milk 110ml
  • Low-fat Greek yogurt 225g
  • Reduced-fat crème fraîche 100g

Fruit

  • Mango chunks 550g
  • Apple 2
  • Banana 1 1/2
  • Raisins 25g

Herbs & Spices

  • Garlic 16 cloves
  • Dill 3.5 tsp
  • Mint 1.25 tsp
  • Garlic clove 1 1/4
  • Basil fresh
  • Chilli flakes pinch
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp

Condiments & Oils

  • Soy sauce 2 tbsp
  • Sesame oil 1 tsp
  • Curry paste 60g
  • Tikka paste 40g
  • Olive oil 2 tsp
  • Vegetable stock 1125ml
  • Olive oil 1 tbsp
  • Lemon dressing 20g

Extras

  • Chia seeds 170g
  • Vanilla extract drop x5
  • Lemon juice
  • Cauliflower 380g
  • Walnuts 30g
  • Dried blueberries 25g
  • Green beans 215g
  • Lemon 1
  • Almonds 20g
  • Frozen berries 205g
  • Reduced-fat cheddar 35g
  • Mixed nuts 35g
  • Olives 13

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)

🥦 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?

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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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