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 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 - 192g protein
Breakfast: Greek Yogurt with Mixed Berries (426 kcal, 36g protein)
Lunch: Black Bean Burrito Bowl (781 kcal, 36g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (817 kcal, 50g protein)
Snack: Almond Butter with Celery Sticks (284 kcal, 9g protein)
Snack: Rice Cakes with Cottage Cheese (302 kcal, 25g protein)
Snack: Sardines on Rye Crackers (390 kcal, 36g protein)
Tuesday
3000 kcal - 199g protein
Breakfast: Greek Yogurt with Mixed Berries (355 kcal, 30g protein)
Lunch: Chicken and Wholemeal Pasta with Pesto (827 kcal, 68g protein)
Snack: Apple and Peanut Butter (365 kcal, 10g protein)
Weekly shopping list
Protein
Black beans tinned 360g
Firm tofu 360g
Tinned chickpeas 180g
Tinned sardines in spring water 160g
Chicken breast 235g
Mackerel fillet 270g
Beef tomato 1
Chicken stock 1325ml
Smoked salmon 150g
Red lentils 170g
Cod fillet 310g
Eggs 3
King prawns 250g
Turkey sausages 7
Carbs & Grains
Brown rice 140g dry
Rice cakes 5
Wholemeal pasta 120g dry
New potatoes 370g
Oat biscuits 6
Wholemeal pitta 2
Wholemeal roll 2
Rolled oats 85g
Wholemeal bread 3 slices
Vegetables
Sweetcorn 105g
Celery sticks 7
Cherry tomatoes 12
Spring onion 4
Courgette 2 roasted
Red pepper 2 roasted
Carrot 4
Celery 4 stalks
Onion 2
Cucumber 2
Pea protein powder 55g
Spinach 55g
Tinned tomatoes 675g
Sweet potato 340g
Red onion half
Dairy & Eggs
Low-fat Greek yogurt 360g
Tinned coconut milk light 360ml
Almond butter 1.75 tbsp
Cottage cheese 180g
Peanut butter 1.5 tbsp
Light mozzarella 150g
Oat milk 470ml
Light cream cheese 55g
Skyr 260g
Semi-skimmed milk 360ml
Butternut squash 725g
Extras & Condiments
Frozen mixed berries 180g
Honey 1.75 tsp
Salsa 90g
Coriander fresh
Lime juice
Mixed frozen veg 360g
Curry paste 55g
Rye crackers 7
Green pesto 35g
Parmesan 15g
Lemon juice
Mustard dressing 30g
Watercress 60g
Mixed nuts 45g
Raisins 30g
Basil leaves
Balsamic glaze 1.5 tsp
Mixed herbs 2 tsp
Banana 1
Vegetable stock 850ml
Lean lamb shoulder 340g
Garlic 5 cloves
Cinnamon 1.75 tsp
Cumin 1.75 tsp
Chia seeds 1.75 tsp
Olive oil 1.75 tsp
Paprika 1.75 tsp
Lemon 2
Reduced-sugar baked beans 340g
Apple 2
Walnuts 35g
Bran Flakes 80g
Cannellini beans tinned 360g
Basil
Dark chocolate 70% 55g
Almonds 35g
Mango 3/4
Mixed leaves 135g
Chilli flakes pinch
Your 7-Day Meal Plan
Monday
3000 kcal192g protein
Breakfast426 kcal · 36g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 426 kcal, 36g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 360g, Frozen mixed berries 180g, Honey 1.75 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch781 kcal · 36g protein · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 781 kcal, 36g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Black beans tinned 360g, Brown rice 140g dry, Sweetcorn 105g, Salsa 90g, Coriander fresh, Lime juice.
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.
Dinner817 kcal · 50g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 817 kcal, 50g 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?
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.
