Tesco High-Variety Muscle Gain Plan — 2,500 kcal
Free 7-day muscle gain meal plan for Tesco. Targets ~2500 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
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 320 kcal, 11g protein.
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 510 kcal, 48g protein.
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 480 kcal, 42g protein.
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 230 kcal, 7g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Turkey mince lean 180g
- Chicken stock 100ml
- Tinned chickpeas 150g
- Red lentils 100g
- Eggs 3
- Egg 1
- Firm tofu 180g
- Green lentils tinned 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- White potatoes 250g
- Orzo pasta 60g dry
- Wholemeal bread 2 slices
- Low-sugar granola 30g
- Rice cakes 2
Vegetables
- Onion 1
- Cherry tomatoes 8
- Cucumber 50g
- Celery 2 stalks
- Carrot 1
- Spring onion 2
- Sweet potato 200g mashed
- Lettuce 40g
- Baby spinach 150g
- Romaine lettuce leaves 4
- Mushrooms 200g
Dairy & Eggs
- Oat milk 300ml
- Semi-skimmed milk 150ml
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Low-fat Greek yogurt 150g
- Mint yogurt sauce 30g
- Coconut milk light 200ml
- Skyr 200g
Extras & Condiments
- Frozen mixed berries 80g
- Garlic 2 cloves
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
- Almonds 25g
- Dried cranberries 20g
- Dark chocolate 70% 30g
- Mixed leaves 80g
- Lemon dressing 15g
- Paprika 1 tsp
- Pumpkin seeds 30g
- Apple 1
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Hummus 60g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Honey 1 tsp
- Curry paste 30g
- Hoisin sauce 20g
- Tikka paste 30g
- Cauliflower 300g
- Dill 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Vegetable stock 200ml
- Banana 1
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.
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.