Tesco Training Day 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.

SupermarketTesco
Calorie target~2500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Training Day 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 - 156g protein
  • Breakfast: Overnight Oats with Banana (497 kcal, 17g protein)
  • Lunch: Chicken and Orzo Soup (625 kcal, 57g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (682 kcal, 63g protein)
  • Snack: Almonds and Dried Cranberries (327 kcal, 10g protein)
  • Snack: Dark Chocolate and Almonds (369 kcal, 9g protein)

Tuesday

2500 kcal - 134g protein
  • Breakfast: Overnight Oats with Banana (518 kcal, 18g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (577 kcal, 30g protein)
  • Dinner: Pork Tenderloin with Apple and Sweet Potato (740 kcal, 65g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (340 kcal, 12g protein)
  • Snack: Apple and Peanut Butter (325 kcal, 9g protein)

Wednesday

2500 kcal - 175g protein
  • Breakfast: Overnight Oats with Banana (530 kcal, 18g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (712 kcal, 61g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (788 kcal, 58g protein)
  • Snack: Carrot Sticks with Hummus (273 kcal, 11g protein)
  • Snack: Cottage Cheese with Cucumber (197 kcal, 27g protein)

Thursday

2500 kcal - 184g protein
  • Breakfast: Overnight Oats with Banana (509 kcal, 17g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (509 kcal, 49g protein)
  • Dinner: Lean Pork Loin with Roasted Root Vegetables (727 kcal, 67g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (421 kcal, 41g protein)
  • Snack: Almonds and Dried Cranberries (334 kcal, 10g protein)

Friday

2500 kcal - 150g protein
  • Breakfast: Overnight Oats with Banana (530 kcal, 18g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (606 kcal, 36g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (788 kcal, 39g protein)
  • Snack: Sliced Cooked Chicken Breast (227 kcal, 45g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (349 kcal, 12g protein)

Saturday

2500 kcal - 170g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (497 kcal, 18g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (783 kcal, 60g protein)
  • Dinner: Baked Cod and Chickpea Stew (738 kcal, 69g protein)
  • Snack: Tzatziki with Vegetable Dippers (211 kcal, 12g protein)
  • Snack: Carrot Sticks with Hummus (271 kcal, 11g protein)

Sunday

2500 kcal - 136g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (453 kcal, 16g protein)
  • Lunch: Mackerel and Brown Rice Salad (687 kcal, 49g protein)
  • Dinner: Chickpea and Sweet Potato Stew (577 kcal, 22g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (385 kcal, 11g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (398 kcal, 38g protein)

Weekly shopping list

Protein

  • Chicken breast 225g
  • Chicken stock 850ml
  • Turkey mince lean 280g
  • Eggs 2 hard-boiled
  • Pork tenderloin 300g
  • Chicken tikka 225g
  • Tinned tuna in spring water 220g
  • Pork loin 290g
  • Firm tofu 270g
  • Chicken breast 180g cooked
  • Salmon fillet 225g
  • Cod fillet 300g
  • Tinned chickpeas 300g
  • Tinned mackerel in brine 170g

Carbs & Grains

  • Rolled oats 115g
  • Orzo pasta 85g dry
  • Wholemeal bread 3 slices
  • Wholemeal tortilla 2
  • Wholemeal pasta 150g dry
  • Low-sugar granola 45g
  • Brown rice 120g dry
  • New potatoes 300g
  • Rice cakes 3

Vegetables

  • Carrot 1
  • Celery 3 stalks
  • Onion 1
  • Sweet potato 360g
  • Tinned tomatoes 575g
  • Spinach 140g
  • Lettuce 60g
  • Cucumber 75g
  • Sweetcorn 150g
  • Cucumber 3/4
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 75g
  • Parsnip 220g
  • Baby spinach 225g
  • Cucumber half grated
  • Celery sticks 3
  • Red onion 3/4

Dairy & Eggs

  • Semi-skimmed milk 280ml
  • Peanut butter 1.5 tbsp
  • Mint yogurt sauce 45g
  • Cottage cheese 225g
  • Low-fat Greek yogurt 220g
  • Ricotta 150g

Extras & Condiments

  • Banana 1
  • Honey 1.5 tsp
  • Parsley fresh
  • Garlic 4 cloves
  • Paprika 1.5 tsp
  • Almonds 35g
  • Dried cranberries 30g
  • Dark chocolate 70% 45g
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Apple 1
  • Rosemary 1.5 tsp
  • Olive oil 1.5 tbsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 20g
  • Cheddar reduced-fat 45g
  • Hummus 90g
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 225g
  • Tahini 30g
  • Lemon juice
  • Parmesan 25g
  • Weetabix 3 biscuits
  • Green beans 150g
  • Lemon 2
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Lemon dressing 20g
  • Cumin 1.25 tsp

Your 7-Day Meal Plan

Monday

2500 kcal156g protein
Breakfast497 kcal · 17g protein · 5 min

Overnight Oats with Banana

Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 497 kcal, 17g protein.

Recipe
  1. Add Rolled oats 115g, Semi-skimmed milk 280ml, Banana 1, Honey 1.5 tsp 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.
Lunch625 kcal · 57g protein · 25 min

Chicken and Orzo Soup

Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 625 kcal, 57g protein.

Recipe
  1. Prep the listed ingredients: Chicken breast 225g, Orzo pasta 85g dry, Carrot 1, Celery 3 stalks, Onion 1, Chicken stock 850ml, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner682 kcal · 63g protein · 40 min

Turkey Mince and Sweet Potato Bake

Made with turkey mince lean, sweet potato, tinned tomatoes. Ready in 40 min — 682 kcal, 63g protein.

Recipe
  1. Prepare the ingredients: Turkey mince lean 280g, Sweet potato 360g, Tinned tomatoes 575g, Onion 1, Garlic 4 cloves, Paprika 1.5 tsp, Spinach 140g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack327 kcal · 10g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 327 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Almonds 35g, Dried cranberries 30g.
  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.
Snack369 kcal · 9g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 369 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 45g, Almonds 30g.
  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

  • Chicken breast 225g
  • Chicken stock 850ml
  • Turkey mince lean 280g
  • Eggs 2 hard-boiled
  • Pork tenderloin 300g
  • Chicken tikka 225g
  • Tinned tuna in spring water 220g
  • Pork loin 290g
  • Firm tofu 270g
  • Chicken breast 180g cooked
  • Salmon fillet 225g
  • Cod fillet 300g
  • Tinned chickpeas 300g
  • Tinned mackerel in brine 170g

Carbs & Grains

  • Rolled oats 115g
  • Orzo pasta 85g dry
  • Wholemeal bread 3 slices
  • Wholemeal tortilla 2
  • Wholemeal pasta 150g dry
  • Low-sugar granola 45g
  • Brown rice 120g dry
  • New potatoes 300g
  • Rice cakes 3

Vegetables

  • Carrot 1
  • Celery 3 stalks
  • Onion 1
  • Sweet potato 360g
  • Tinned tomatoes 575g
  • Spinach 140g
  • Lettuce 60g
  • Cucumber 75g
  • Sweetcorn 150g
  • Cucumber 3/4
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 75g
  • Parsnip 220g
  • Baby spinach 225g
  • Cucumber half grated
  • Celery sticks 3
  • Red onion 3/4

Dairy & Eggs

  • Semi-skimmed milk 280ml
  • Peanut butter 1.5 tbsp
  • Mint yogurt sauce 45g
  • Cottage cheese 225g
  • Low-fat Greek yogurt 220g
  • Ricotta 150g

Extras & Condiments

  • Banana 1
  • Honey 1.5 tsp
  • Parsley fresh
  • Garlic 4 cloves
  • Paprika 1.5 tsp
  • Almonds 35g
  • Dried cranberries 30g
  • Dark chocolate 70% 45g
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Apple 1
  • Rosemary 1.5 tsp
  • Olive oil 1.5 tbsp
  • Pumpkin seeds 45g
  • Dark chocolate chips 20g
  • Cheddar reduced-fat 45g
  • Hummus 90g
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 225g
  • Tahini 30g
  • Lemon juice
  • Parmesan 25g
  • Weetabix 3 biscuits
  • Green beans 150g
  • Lemon 2
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Lemon dressing 20g
  • Cumin 1.25 tsp

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)

🥦 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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