What this plan is for
A Tesco muscle gain plan at 3,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Training Day Muscle Gain Plan — 3,000 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 3,000 kcal/day and averages 206g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMuscle Gain
Weekly cost£40–55 estimate
Daily average across the 7 days
3,002 kcal206g protein325g carbs100g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2999 kcal per person197g protein · 407g carbs per person
Breakfast437 kcal · 25g protein · 39g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 437 kcal, 25g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 6g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch786 kcal · 40g protein · 122g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 786 kcal, 40g protein, 122g carbs.
Recipe
Ingredients
- 125g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 70g)
- 1 tbsp plus 2 tsp tahini
- lemon juice, to taste
- 1¼ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato 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 green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner942 kcal · 79g protein · 134g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 942 kcal, 79g protein, 134g carbs.
Recipe
Ingredients
- 250g chicken thighs
- 90g wholemeal couscous (dry weight)
- 225g tomatoes
- ½ of a standard tin of chickpeas, drained
- 1¼ onions
- 2¼ tsp ras el hanout
- 1¼ lemons
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the chicken thighs with onions for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and lemons with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack359 kcal · 24g protein · 52g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 359 kcal, 24g protein, 52g carbs.
Recipe
Ingredients
- 50g rolled oats
- 125g skyr
- 125ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk 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 skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Snack302 kcal · 22g protein · 36g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 302 kcal, 22g protein, 36g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 40g low-sugar granola
- 1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Snack173 kcal · 7g protein · 24g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 173 kcal, 7g protein, 24g carbs.
Recipe
Ingredients
- 2 carrot
- 4 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
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Carbs & Grains
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Dairy & Eggs
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Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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.
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.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 3,000 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Training Day Muscle Gain Plan — 3,000 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.
7-day meal plan
Monday
2999 kcal - 197g protein, 407g carbs, 74g fat, 65g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (786 kcal, 40g protein, 122g carbs, 17g fat, 23g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (942 kcal, 79g protein, 134g carbs, 17g fat, 20g fibre per person)
- Snack: Mini Protein Overnight Oats (359 kcal, 24g protein, 52g carbs, 5g fat, 6g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (302 kcal, 22g protein, 36g carbs, 8g fat, 3g fibre per person)
- Snack: Carrot Sticks with Hummus (173 kcal, 7g protein, 24g carbs, 7g fat, 8g fibre per person)
Tuesday
3002 kcal - 209g protein, 301g carbs, 109g fat, 60g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1333 kcal, 55g protein, 193g carbs, 42g fat, 34g fibre per person)
- Snack: Sliced Cooked Chicken Breast (229 kcal, 43g protein, 0g carbs, 5g fat, 0g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (322 kcal, 30g protein, 34g carbs, 7g fat, 10g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (216 kcal, 24g protein, 8g carbs, 9g fat, 3g fibre per person)
Wednesday
3001 kcal - 243g protein, 306g carbs, 84g fat, 40g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (480 kcal, 28g protein, 43g carbs, 21g fat, 6g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (806 kcal, 66g protein, 74g carbs, 23g fat, 11g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (954 kcal, 81g protein, 102g carbs, 24g fat, 6g fibre per person)
- Snack: Skyr High-Protein Yogurt (120 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
- Snack: Mini Protein Overnight Oats (410 kcal, 26g protein, 62g carbs, 6g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (231 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
Thursday
3005 kcal - 247g protein, 317g carbs, 84g fat, 33g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (531 kcal, 31g protein, 47g carbs, 24g fat, 7g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (653 kcal, 55g protein, 90g carbs, 10g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (973 kcal, 87g protein, 122g carbs, 15g fat, 17g fibre per person)
- Snack: Walnuts and Dried Blueberries (310 kcal, 5g protein, 24g carbs, 22g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (266 kcal, 50g protein, 0g carbs, 6g fat, 0g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (272 kcal, 19g protein, 34g carbs, 7g fat, 1g fibre per person)
Friday
2999 kcal - 214g protein, 313g carbs, 108g fat, 35g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (575 kcal, 33g protein, 52g carbs, 25g fat, 7g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (698 kcal, 59g protein, 96g carbs, 11g fat, 4g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (648 kcal, 64g protein, 82g carbs, 10g fat, 14g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (542 kcal, 12g protein, 61g carbs, 28g fat, 5g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (346 kcal, 14g protein, 19g carbs, 27g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (190 kcal, 32g protein, 3g carbs, 7g fat, 1g fibre per person)
Saturday
3002 kcal - 177g protein, 296g carbs, 130g fat, 39g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (634 kcal, 39g protein, 35g carbs, 37g fat, 5g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (389 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (968 kcal, 61g protein, 106g carbs, 33g fat, 8g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (338 kcal, 17g protein, 33g carbs, 18g fat, 5g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (448 kcal, 22g protein, 26g carbs, 30g fat, 3g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (225 kcal, 21g protein, 31g carbs, 2g fat, 6g fibre per person)
Sunday
3003 kcal - 156g protein, 333g carbs, 114g fat, 49g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (689 kcal, 43g protein, 39g carbs, 39g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (653 kcal, 29g protein, 120g carbs, 9g fat, 19g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (788 kcal, 62g protein, 94g carbs, 15g fat, 8g fibre per person)
- Snack: Carrot Sticks with Hummus (162 kcal, 6g protein, 23g carbs, 6g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (398 kcal, 9g protein, 45g carbs, 21g fat, 4g fibre per person)
- Snack: Dark Chocolate and Almonds (313 kcal, 7g protein, 12g carbs, 24g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 23
- Green lentils 120g
- Chicken thighs 260g
- Tinned chickpeas 800g
- Chicken breast 725g
- Turkey breast slices 180g
- Smoked salmon 95g
- King prawns 950g
- Tinned tuna in spring water 200g
- Cod fillet 290g
- Smoked mackerel fillet 250g
- Lean beef strips 220g
Carbs & Grains
- Wholemeal bread 17 slices
- Wholemeal couscous 95g
- Rolled oats 100g
- Low-sugar granola 35g
- Brown rice 725g
- Wholemeal pasta 240g
- Rice 4 cakes
- New potatoes 370g
- Oat 10 biscuits
- Wholemeal 1 pitta
Vegetables
- Sweet potato 240g
- Baby spinach 525g
- Tinned tomatoes 3 x 400g tins (1156g required)
- Onion 4
- Carrot 5
- Courgette 3
- Red pepper 3
- Mixed leaves 70g
- Cucumber 2 (399g required)
- Cherry tomatoes 1 x 300g pack (174g required)
- peas 110g
- edamame beans 200g
- Green beans 220g
- Romaine lettuce 60g
- Spinach 35g
Dairy & Eggs
- Butter 45g
- Skyr 440g
- Semi-skimmed milk 1 x 1L carton (245ml required)
- Low-fat Greek yogurt 180g
- Coconut milk light 2 x 400ml tins (437ml required)
- Light cream cheese 60g
- Parmesan 13g
- Cottage cheese 140g
Fruit
- Banana 2
- Dried blueberries 30g
Herbs & Spices
- Black pepper, optional to taste x5
- Cumin 1.25 tsp
- Garlic 14 cloves
- Parsley, optional to taste
- Curry powder 2.25 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Tahini 24g
- Honey 1.25 tsp
- Hummus 220g
- Olive oil 2 tbsp
- Curry paste 70g
- Green pesto 35g
- Soy sauce 4.75 tbsp
- Sesame oil 1.25 tsp
- Peanut butter 40g
- Light mayo 22g
- Mustard 1.25 tsp
Extras
- Lemon juice, optional to taste x4
- Ras el hanout 2.5 tsp
- Lemon 3
- Sea salt, optional to taste
- Sweetcorn 140g
- Reduced-fat cheddar 85g
- Walnuts 35g
- Pumpkin seeds 45g
- Dark chocolate chips 22g
- Lemon juice 1.25 tbsp
- Oatcakes 7
- Rye 4 crackers
- stir-fry veg 220g
- Dark chocolate 70% 35g
- Almonds 21g
Shopping This Plan At Tesco
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 206g 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 both protein and carbs are set high together, rather than trading one off against the other.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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