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 Wholegrain Weekly 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 214g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMuscle Gain
Weekly cost£30–40 estimate
Daily average across the 7 days
3,005 kcal214g protein333g carbs91g fat64g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3000 kcal per person195g protein · 343g carbs per person
Breakfast581 kcal · 17g protein · 87g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 581 kcal, 17g protein, 87g carbs.
Recipe
Ingredients
- 80g rolled oats
- 2¾ tsp chia seeds
- 275ml oat milk
- 100g frozen mixed berries
- 1½ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch583 kcal · 69g protein · 48g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 583 kcal, 69g protein, 48g carbs.
Recipe
Ingredients
- 225g chicken breast
- ¾ of a standard tin of chickpeas, drained
- 4 generous handfuls mixed leaves (about 100g)
- 11 cherry tomatoes
- 70g cucumber
- 1 tbsp plus 1 tsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner868 kcal · 70g protein · 95g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 868 kcal, 70g protein, 95g carbs.
Recipe
Ingredients
- 275g king prawns
- 125g wholemeal pasta (dry weight)
- 275g cherry tomatoes
- 4 garlic cloves
- 1½ tbsp olive oil
- basil fresh, to taste
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add cherry tomatoes and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil, basil fresh and chilli flakes, to taste, and heat through before serving.
Snack200 kcal · 22g protein · 19g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 200 kcal, 22g protein, 19g carbs.
Recipe
Ingredients
- 200g low-fat Greek yogurt
- 100g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
Snack249 kcal · 6g protein · 36g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 249 kcal, 6g protein, 36g carbs.
Recipe
Ingredients
- 2 apples
- 1½ tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apples as needed.
- Combine apples and peanut butter in a bowl or lidded container.
Snack519 kcal · 11g protein · 58g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 519 kcal, 11g protein, 58g carbs.
Recipe
Ingredients
- 6 oat biscuits
- 1½ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/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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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.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Wholegrain Weekly 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
3000 kcal - 195g protein, 343g carbs, 95g fat, 61g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (581 kcal, 17g protein, 87g carbs, 14g fat, 18g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (583 kcal, 69g protein, 48g carbs, 12g fat, 14g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (868 kcal, 70g protein, 95g carbs, 25g fat, 14g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (200 kcal, 22g protein, 19g carbs, 5g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (249 kcal, 6g protein, 36g carbs, 12g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (519 kcal, 11g protein, 58g carbs, 27g fat, 5g fibre per person)
Tuesday
3026 kcal - 188g protein, 434g carbs, 56g fat, 78g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (581 kcal, 17g protein, 86g carbs, 14g fat, 18g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (581 kcal, 69g protein, 48g carbs, 12g fat, 13g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (1168 kcal, 57g protein, 217g carbs, 6g fat, 31g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (178 kcal, 16g protein, 22g carbs, 4g fat, 6g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (198 kcal, 21g protein, 19g carbs, 5g fat, 3g fibre per person)
- Snack: Banana and Almonds (320 kcal, 8g protein, 42g carbs, 15g fat, 7g fibre per person)
Wednesday
2999 kcal - 182g protein, 316g carbs, 109g fat, 64g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (491 kcal, 14g protein, 73g carbs, 12g fat, 15g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (492 kcal, 58g protein, 40g carbs, 11g fat, 11g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (1077 kcal, 84g protein, 108g carbs, 32g fat, 25g fibre per person)
- Snack: Banana and Almonds (264 kcal, 6g protein, 35g carbs, 12g fat, 6g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (443 kcal, 10g protein, 50g carbs, 23g fat, 4g fibre per person)
- Snack: Peanut Butter with Celery Sticks (232 kcal, 10g protein, 10g carbs, 19g fat, 3g fibre per person)
Thursday
3010 kcal - 199g protein, 368g carbs, 86g fat, 67g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (580 kcal, 17g protein, 86g carbs, 14g fat, 18g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (579 kcal, 69g protein, 48g carbs, 12g fat, 13g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (918 kcal, 76g protein, 129g carbs, 15g fat, 24g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (283 kcal, 20g protein, 36g carbs, 7g fat, 1g fibre per person)
- Snack: Banana and Almonds (320 kcal, 8g protein, 42g carbs, 15g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (330 kcal, 9g protein, 27g carbs, 23g fat, 4g fibre per person)
Friday
3000 kcal - 193g protein, 317g carbs, 106g fat, 76g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (518 kcal, 15g protein, 77g carbs, 13g fat, 16g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (517 kcal, 62g protein, 42g carbs, 11g fat, 12g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (1065 kcal, 78g protein, 118g carbs, 29g fat, 27g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (297 kcal, 8g protein, 24g carbs, 20g fat, 4g fibre per person)
- Snack: Peanut Butter with Celery Sticks (242 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
- Snack: Roasted Spiced Chickpeas (361 kcal, 20g protein, 46g carbs, 13g fat, 13g fibre per person)
Saturday
2998 kcal - 278g protein, 269g carbs, 92g fat, 51g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (797 kcal, 67g protein, 52g carbs, 33g fat, 7g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (617 kcal, 73g protein, 51g carbs, 13g fat, 14g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (657 kcal, 65g protein, 83g carbs, 10g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (243 kcal, 28g protein, 12g carbs, 10g fat, 2g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (351 kcal, 10g protein, 28g carbs, 24g fat, 5g fibre per person)
- Snack: Tuna on Rye Crackers (333 kcal, 35g protein, 43g carbs, 2g fat, 9g fibre per person)
Sunday
2999 kcal - 261g protein, 282g carbs, 93g fat, 49g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (659 kcal, 55g protein, 43g carbs, 27g fat, 6g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (504 kcal, 60g protein, 41g carbs, 11g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (904 kcal, 57g protein, 97g carbs, 33g fat, 10g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (352 kcal, 19g protein, 45g carbs, 12g fat, 13g fibre per person)
- Snack: Chocolate Protein Shake (306 kcal, 41g protein, 20g carbs, 8g fat, 1g fibre per person)
Weekly shopping list
Protein
- Chicken breast 1.5kg
- Tinned chickpeas 1.9kg
- King prawns 280g
- Red lentils 410g
- Turkey mince lean 280g
- Turkey 5 sausages
- Eggs 6
- Smoked salmon 270g
- Cod fillet 300g
- Tinned tuna in spring water 220g
- Firm tofu 240g
- Whey protein powder 40g
Carbs & Grains
- Rolled oats 400g
- Wholemeal pasta 130g
- Oat 11 biscuits
- Brown rice 110g
- Rice 5 cakes
- Wholemeal bread 6 slices
- New potatoes 370g
- Rice noodles 100g
Vegetables
- Mixed leaves 750g
- Cherry tomatoes 6 x 300g packs (1522g required)
- Cucumber 3 (761g required)
- Tinned tomatoes 5 x 400g tins (1788g required)
- Onion 6
- Carrot 2
- Celery 13 sticks
- Celery 3 stalks
- Sweet potato 350g
- Spinach 140g
- Green beans 220g
- Spring onion 4
Dairy & Eggs
- Oat milk 2 x 1L cartons (1308ml required)
- Low-fat Greek yogurt 575g
- Cottage cheese 360g
- Semi-skimmed milk 1 x 1L carton (361ml required)
Fruit
- mixed berries 750g
- Apple 2
- Banana 5
- Raisins 85g
Herbs & Spices
- Garlic 17 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Ginger 1.5 tsp
- Garam masala 2.75 tsp
- Dill 1.5 tsp
- Cinnamon 1.25 tsp
- Cumin 2.5 tsp
- Paprika 2.75 tsp
- Smoked paprika 2.5 tsp
- Parsley, optional to taste
Condiments & Oils
- Lemon dressing 140g
- Olive oil 2.75 tbsp
- Peanut butter 140g
- Tamari 2.5 tbsp
Extras
- Chia seeds 70g
- Maple syrup 2.25 tbsp
- Almonds 80g
- Lean lamb shoulder 240g
- Mixed nuts 130g
- Lemon juice 2 tbsp
- Lemon 2
- Rye 11 crackers
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 24g
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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 £30–40 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 214g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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