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 194g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £75–130/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3004 kcal per person211g protein · 306g carbs per person
Breakfast625 kcal · 18g protein · 93g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk.
Recipe
Ingredients
90g rolled oats
3 tsp chia seeds
300ml oat milk
125g 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.
Lunch625 kcal · 74g protein · 51g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves.
Recipe
Ingredients
250g chicken breast
1 standard tin of chickpeas, drained
4 generous handfuls mixed leaves (about 125g)
12 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 under a hot grill or on a hot griddle pan, turning once, until cooked through and lightly charred. 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.
Dinner931 kcal · 75g protein · 102g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes.
Recipe
Ingredients
300g king prawns
125g wholemeal pasta (dry weight)
300g cherry tomatoes
5 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.
Snack214 kcal · 23g protein · 21g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
225g low-fat Greek yogurt
125g 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.
Snack297 kcal · 13g protein · 12g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks.
Recipe
Ingredients
3 tbsp peanut butter
6 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion celery sticks as needed.
Combine peanut butter and celery sticks in a bowl or lidded container.
Snack312 kcal · 8g protein · 27g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries.
Recipe
Ingredients
40g almonds
30g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine almonds and dried cranberries in a bowl or lidded container.
Estimated cost: £75–130/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 94 items tickedSaved on this device
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 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
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 Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £75–130 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 194g 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.
