Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 195g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £80–135/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3001 kcal per person242g protein · 371g carbs per person
Breakfast341 kcal · 16g protein · 41g carbs · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds.
Recipe
Ingredients
300ml plain kefir
150g frozen mixed berries
1½ tbsp chia seeds
1½ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir plain kefir and chia seeds together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add frozen mixed berries and honey. Loosen with a splash of plain kefir if needed.
Lunch1034 kcal · 53g protein · 161g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach.
Recipe
Ingredients
150g green lentils (dry weight)
2 medium sweet potatoes
3 generous handfuls baby spinach (about 90g)
2 tbsp tahini
lemon juice, to taste
1½ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
Cut the medium sweet potatoes into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
Rinse and dry baby spinach.
Arrange the cooked green lentils, medium sweet potatoes and baby spinach in a bowl and finish with tahini, lemon juice, to taste and cumin.
Dinner952 kcal · 97g protein · 111g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk.
Recipe
Ingredients
275g smoked haddock fillet
400g white potatoes
225ml semi-skimmed milk
1½ onions
50g reduced-fat cheddar
parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Boil the white potatoes in lightly salted water until tender, then drain if needed.
Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onions and cook until tender.
Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack283 kcal · 26g protein · 21g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
225g frozen edamame beans
sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the frozen edamame beans in boiling water for 3-4 minutes, then drain.
Sprinkle with sea salt to taste and eat warm, or cool and chill for later.
Snack147 kcal · 26g protein · 9g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr.
Recipe
Ingredients
225g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put skyr in a bowl.
Stir gently and serve.
Eat straight away, or cover and chill for later the same day.
Snack244 kcal · 24g protein · 28g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey.
Recipe
Ingredients
225g low-fat Greek yogurt
90g frozen berries
1½ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Line a tray or shallow container with baking paper.
Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
Scatter frozen berries and honey over the top and press them in lightly.
Freeze flat for at least 3-4 hours, until solid.
Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Estimated cost: £80–135/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 Kefir with Berries and Chia Seeds for quick breakfasts.
Cook and portion five lunches of Green Lentil and Roasted Sweet Potato Bowl.
Batch cook Smoked Haddock and Potato Bake and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Frozen Edamame Beans with Sea Salt, Skyr High-Protein Yogurt, Frozen Greek Yogurt and Berry Bark, Smoked Mackerel Pâté on Oatcakes, Apple with Walnuts, Lean Beef Jerky, Roasted Spiced Chickpeas, Rice Cakes with Cottage Cheese, Banana and Peanut Butter on Rice Cakes, Pea Protein Green Smoothie, Reduced-Fat Cheddar on Oatcakes, Prawn Cocktail in Lettuce Cups, Low-Fat Greek Yogurt with Berries, Smoked Salmon on Cucumber Slices, and Oat Biscuits with Peanut Butter.
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)
Switch to Tesco's value range across the board rather than mid-tier lines
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
Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £80–135 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 195g 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 3,000 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 3,000 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.
