Tesco Wholegrain Weekly Muscle Gain Plan — 3,000 kcal

Free printable UK muscle gain meal plan for Tesco: 7 days at ~3,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~3000 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3000 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~3000 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

3000 kcal - 172g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (545 kcal, 20g protein)
  • Lunch: Chicken and Orzo Soup (727 kcal, 66g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (711 kcal, 30g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (298 kcal, 23g protein)
  • Snack: Hard-Boiled Eggs (256 kcal, 20g protein)
  • Snack: Mixed Nuts and Dried Fruit (463 kcal, 13g protein)

Tuesday

3000 kcal - 229g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (556 kcal, 20g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (657 kcal, 34g protein)
  • Dinner: Chicken Stir-Fry with Wholewheat Noodles (860 kcal, 78g protein)
  • Snack: Tuna on Rye Crackers (320 kcal, 37g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (253 kcal, 20g protein)
  • Snack: Pea Protein Green Smoothie (354 kcal, 40g protein)

Wednesday

3000 kcal - 183g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (562 kcal, 20g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (801 kcal, 68g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (750 kcal, 38g protein)
  • Snack: Roasted Spiced Chickpeas (341 kcal, 17g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (273 kcal, 31g protein)
  • Snack: Almond Butter with Celery Sticks (273 kcal, 9g protein)

Thursday

3000 kcal - 212g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (538 kcal, 20g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (571 kcal, 55g protein)
  • Dinner: Lamb Keema with Cauliflower Rice (864 kcal, 72g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (342 kcal, 29g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (294 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (391 kcal, 13g protein)

Friday

3000 kcal - 233g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (550 kcal, 20g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (667 kcal, 40g protein)
  • Dinner: Chicken and Coconut Milk Curry with Brown Rice (883 kcal, 80g protein)
  • Snack: Rice Cakes with Cottage Cheese (283 kcal, 23g protein)
  • Snack: Tuna on Rye Crackers (317 kcal, 37g protein)
  • Snack: Smoked Salmon on Cucumber Slices (300 kcal, 33g protein)

Saturday

3000 kcal - 178g protein
  • Breakfast: Kefir with Berries and Chia Seeds (361 kcal, 14g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (750 kcal, 58g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (851 kcal, 66g protein)
  • Snack: Mixed Nuts and Dried Fruit (404 kcal, 12g protein)
  • Snack: Roasted Spiced Chickpeas (288 kcal, 14g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (346 kcal, 14g protein)

Sunday

3000 kcal - 227g protein
  • Breakfast: Kefir with Berries and Chia Seeds (389 kcal, 16g protein)
  • Lunch: Mackerel and Brown Rice Salad (777 kcal, 56g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (902 kcal, 65g protein)
  • Snack: Pea Protein Green Smoothie (326 kcal, 37g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (326 kcal, 28g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (280 kcal, 25g protein)

Weekly shopping list

Protein

  • Chicken breast 260g
  • Chicken stock 1000ml
  • Eggs 5
  • Eggs 2 hard-boiled
  • Tinned tuna in spring water 135g
  • Chicken tikka 260g
  • Tinned chickpeas 340g
  • King prawns 205g
  • Turkey mince lean 290g
  • Lean lamb mince 330g
  • Smoked mackerel fillet 130g
  • Firm tofu 300g
  • Smoked salmon 135g
  • Salmon fillet 215g
  • Lean beef strips 290g
  • Tinned mackerel in brine 195g

Carbs & Grains

  • Orzo pasta 100g dry
  • Brown rice 150g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 150g dry
  • Wholemeal tortilla 2
  • Oatcakes 5
  • Oat biscuits 7
  • Rice cakes 5
  • New potatoes 290g
  • Rolled oats 70g
  • Wholemeal pasta 140g dry

Vegetables

  • Carrot 2
  • Celery 3 stalks
  • Onion 2
  • Spring onion 3
  • Broccoli 250g
  • Frozen edamame beans 250g
  • Pea protein powder 50g
  • Spinach 50g
  • Lettuce 70g
  • Cucumber 85g
  • Tinned tomatoes 675g
  • Red pepper 2
  • Romaine lettuce leaves 7
  • Celery sticks 7
  • Carrot grated 80g
  • Peas 130g
  • Cucumber 3/4
  • Red onion 3/4
  • Baby spinach 155g

Dairy & Eggs

  • Semi-skimmed milk 330ml
  • Low-fat Greek yogurt 250g
  • Oat milk 420ml
  • Mint yogurt sauce 50g
  • Almond butter 1.75 tbsp
  • Light cream cheese 35g
  • Peanut butter 1.75 tbsp
  • Coconut milk light 330ml
  • Cottage cheese 165g

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 2
  • Honey 1.75 tsp
  • Parsley fresh
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Frozen berries 100g
  • Mixed nuts 50g
  • Raisins 35g
  • Light mayo 35g
  • Watercress 50g
  • Mustard 1.75 tsp
  • Garlic 3 cloves
  • Rye crackers 7
  • Lemon juice 1.75 tsp
  • Sea salt pinch
  • Banana 3/4
  • Mixed beans tinned 675g
  • Chilli powder 1.75 tsp
  • Cumin 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Olive oil 1.75 tsp
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Cauliflower 490g
  • Ginger 1.75 tsp
  • Garam masala 3.25 tsp
  • Roasted mixed veg 250g
  • Tahini 35g
  • Curry paste 50g
  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Green beans 145g
  • Lemon 1
  • Frozen stir-fry veg 290g
  • Lemon dressing 25g

Your 7-Day Meal Plan

Monday

3000 kcal172g protein
Breakfast545 kcal · 20g protein · 2 min

Weetabix with Semi-Skimmed Milk and Banana

Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 545 kcal, 20g protein.

Recipe
  1. Add the base ingredients to a bowl: Weetabix 3 biscuits, Semi-skimmed milk 330ml, Banana 2, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch727 kcal · 66g protein · 25 min

Chicken and Orzo Soup

Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 727 kcal, 66g protein.

Recipe
  1. Prep the listed ingredients: Chicken breast 260g, Orzo pasta 100g dry, Carrot 2, Celery 3 stalks, Onion 2, Chicken stock 1000ml, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner711 kcal · 30g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 711 kcal, 30g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 5, Brown rice 150g dry, Frozen mixed veg 330g, Soy sauce 3.25 tbsp, Sesame oil 1.75 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack298 kcal · 23g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 298 kcal, 23g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen berries 100g, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack256 kcal · 20g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 256 kcal, 20g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack463 kcal · 13g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 463 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 50g, Raisins 35g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Tesco.

Protein

  • Chicken breast 260g
  • Chicken stock 1000ml
  • Eggs 5
  • Eggs 2 hard-boiled
  • Tinned tuna in spring water 135g
  • Chicken tikka 260g
  • Tinned chickpeas 340g
  • King prawns 205g
  • Turkey mince lean 290g
  • Lean lamb mince 330g
  • Smoked mackerel fillet 130g
  • Firm tofu 300g
  • Smoked salmon 135g
  • Salmon fillet 215g
  • Lean beef strips 290g
  • Tinned mackerel in brine 195g

Carbs & Grains

  • Orzo pasta 100g dry
  • Brown rice 150g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 150g dry
  • Wholemeal tortilla 2
  • Oatcakes 5
  • Oat biscuits 7
  • Rice cakes 5
  • New potatoes 290g
  • Rolled oats 70g
  • Wholemeal pasta 140g dry

Vegetables

  • Carrot 2
  • Celery 3 stalks
  • Onion 2
  • Spring onion 3
  • Broccoli 250g
  • Frozen edamame beans 250g
  • Pea protein powder 50g
  • Spinach 50g
  • Lettuce 70g
  • Cucumber 85g
  • Tinned tomatoes 675g
  • Red pepper 2
  • Romaine lettuce leaves 7
  • Celery sticks 7
  • Carrot grated 80g
  • Peas 130g
  • Cucumber 3/4
  • Red onion 3/4
  • Baby spinach 155g

Dairy & Eggs

  • Semi-skimmed milk 330ml
  • Low-fat Greek yogurt 250g
  • Oat milk 420ml
  • Mint yogurt sauce 50g
  • Almond butter 1.75 tbsp
  • Light cream cheese 35g
  • Peanut butter 1.75 tbsp
  • Coconut milk light 330ml
  • Cottage cheese 165g

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 2
  • Honey 1.75 tsp
  • Parsley fresh
  • Frozen mixed veg 330g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.75 tsp
  • Frozen berries 100g
  • Mixed nuts 50g
  • Raisins 35g
  • Light mayo 35g
  • Watercress 50g
  • Mustard 1.75 tsp
  • Garlic 3 cloves
  • Rye crackers 7
  • Lemon juice 1.75 tsp
  • Sea salt pinch
  • Banana 3/4
  • Mixed beans tinned 675g
  • Chilli powder 1.75 tsp
  • Cumin 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Olive oil 1.75 tsp
  • Hoisin sauce 35g
  • Sesame seeds 1.75 tsp
  • Cauliflower 490g
  • Ginger 1.75 tsp
  • Garam masala 3.25 tsp
  • Roasted mixed veg 250g
  • Tahini 35g
  • Curry paste 50g
  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Green beans 145g
  • Lemon 1
  • Frozen stir-fry veg 290g
  • Lemon dressing 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • 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.

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