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 3,000 Calorie Muscle Gain Plan — 3,000 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: ~3000 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
3000 kcal - 234g protein
Breakfast: High-Protein Yogurt with Homemade Granola (641 kcal, 51g protein)
Lunch: Chickpea and Tuna Salad (657 kcal, 57g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (877 kcal, 44g protein)
Snack: Carrot Sticks with Hummus (303 kcal, 12g protein)
Snack: Cottage Cheese with Cucumber (219 kcal, 30g protein)
Snack: Turkey Breast Slices with Rye Crackers (303 kcal, 40g protein)
Tuesday
3000 kcal - 218g protein
Breakfast: High-Protein Yogurt with Homemade Granola (546 kcal, 43g protein)
Lunch: Smoked Salmon and Quinoa Salad (689 kcal, 52g protein)
Dinner: Baked Cod and Chickpea Stew (703 kcal, 66g protein)
Snack: Protein Yogurt with Low-Sugar Granola (416 kcal, 40g protein)
Snack: Almonds and Dried Cranberries (330 kcal, 10g protein)
Snack: Walnuts and Dried Blueberries (316 kcal, 7g protein)
Wednesday
3000 kcal - 200g protein
Breakfast: High-Protein Yogurt with Homemade Granola (609 kcal, 48g protein)
Lunch: Turkey and Avocado Wholemeal Wrap (706 kcal, 55g protein)
Dinner: Chickpea and Sweet Potato Stew (674 kcal, 26g protein)
Snack: Sliced Cooked Chicken Breast (241 kcal, 48g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (369 kcal, 13g protein)
Snack: Banana and Almonds (401 kcal, 10g protein)
Thursday
3000 kcal - 223g protein
Breakfast: High-Protein Yogurt with Homemade Granola (556 kcal, 44g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (907 kcal, 76g protein)
Snack: Tzatziki with Vegetable Dippers (205 kcal, 12g protein)
Snack: Carrot Sticks with Hummus (263 kcal, 10g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (366 kcal, 20g protein)
Friday
3000 kcal - 210g protein
Breakfast: High-Protein Yogurt with Homemade Granola (562 kcal, 44g protein)
Lunch: Garlic Prawn and Brown Rice Bowl (650 kcal, 53g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (680 kcal, 50g protein)
Snack: Banana and Peanut Butter on Rice Cakes (414 kcal, 12g protein)
Snack: Protein Yogurt with Low-Sugar Granola (428 kcal, 41g protein)
Snack: Peanut Butter with Celery Sticks (266 kcal, 10g protein)
Saturday
3000 kcal - 280g protein
Breakfast: Skyr with Walnuts, Honey and Banana (560 kcal, 43g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (841 kcal, 79g protein)
Dinner: Red Lentil Dahl with Brown Rice (742 kcal, 33g protein)
Snack: Turkey Breast Slices with Rye Crackers (297 kcal, 40g protein)
Snack: Sliced Cooked Chicken Breast (247 kcal, 49g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (313 kcal, 36g protein)
Sunday
3000 kcal - 207g protein
Breakfast: Skyr with Walnuts, Honey and Banana (583 kcal, 45g protein)
Lunch: King Prawn and Avocado Salad (651 kcal, 48g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (806 kcal, 31g protein)
Snack: Walnuts and Dried Blueberries (377 kcal, 9g protein)
Snack: Tzatziki with Vegetable Dippers (240 kcal, 14g protein)
Snack: Chocolate Protein Shake (343 kcal, 60g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 245g
Tinned chickpeas 250g
Turkey breast slices 135g
Smoked salmon 145g
Cod fillet 290g
Chicken breast 195g cooked
Pork tenderloin 260g
King prawns 270g
Quorn mince 300g
Chicken breast 300g
Red lentils 200g
Carbs & Grains
Low-sugar granola 65g
Wholemeal pasta 150g dry
Wholemeal tortilla 2
Brown rice 130g dry
Oatcakes 6
Rice cakes 3
Vegetables
Cucumber 3/4
Red onion 3/4
Baby spinach 250g
Carrot 3
Tinned tomatoes 575g
Onion 1
Avocado 3/4
Sweet potato 400g
Spinach 160g
Parsnip 145g
Courgette 1
Red pepper 1
Cucumber quarter grated
Celery sticks 3
Broccoli 330g
Cucumber slices 7
Cherry tomatoes 14
Mushrooms 340g
Frozen peas 170g
Cucumber half grated
Dairy & Eggs
Skyr 340g
Ricotta 170g
Cottage cheese 250g
Low-fat Greek yogurt 215g
Peanut butter 1.5 tbsp
Light cream cheese 50g
Semi-skimmed milk 525ml
Extras & Condiments
Frozen berries 135g
Lemon dressing 25g
Garlic 3 cloves
Parmesan 25g
Olive oil 1.75 tbsp
Hummus 100g
Rye crackers 7
Mustard 1.75 tsp
Quinoa 115g dry
Dill 1.5 tsp
Lemon juice
Mixed leaves 85g
Paprika 1.5 tsp
Parsley fresh
Honey 1.5 tsp
Almonds 35g
Dried cranberries 30g
Walnuts 35g
Dried blueberries 30g
Cumin 1.5 tsp
Pumpkin seeds 50g
Dark chocolate chips 25g
Banana 2
Mixed herbs 1.5 tsp
Lean sirloin steak 320g
Garlic clove 3/4
Reduced-fat cheddar 60g
Soy sauce 1.75 tbsp
Ginger 1.75 tsp
Garam masala 3.25 tsp
Vegetable stock 1025ml
Whey protein powder 50g
Your 7-Day Meal Plan
Monday
3000 kcal234g protein
Breakfast641 kcal · 51g protein · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 641 kcal, 51g protein.
Recipe
Add the base ingredients to a bowl: Skyr 340g, Low-sugar granola 65g, Frozen berries 135g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch657 kcal · 57g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 657 kcal, 57g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 245g, Tinned chickpeas 250g, Cucumber 3/4, Red onion 3/4, Lemon dressing 25g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner877 kcal · 44g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 877 kcal, 44g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
