Muscle building, at a higher daily calorie target. This 7-day plan targets 3,500 kcal/day and averages 232g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £100–165/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3499 kcal per person214g protein · 401g carbs per person
Breakfast602 kcal · 14g protein · 72g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks.
Recipe
Ingredients
80g quinoa
250ml light coconut milk
100g mango chunks
½ tsp cinnamon
1¼ tsp maple syrup
Method
Rinse the quinoa in a sieve, then put it in a small saucepan with the light coconut milk and cinnamon.
Bring to a gentle simmer and cook for 15-20 minutes, stirring often, until the quinoa is tender and creamy. Add a splash of water if it gets too thick.
Spoon into a bowl, top with the mango chunks and drizzle over the maple syrup.
Lunch659 kcal · 48g protein · 75g carbs · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes.
Recipe
Ingredients
1¼ standard tins of sardines, drained
100g wholemeal pasta (dry weight)
13 cherry tomatoes
2 generous handfuls baby spinach (about 50g)
1¼ tbsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. 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 and cool slightly.
Drain sardines.
Rinse baby spinach, then slice or chop cherry tomatoes.
Arrange sardines, the cooked wholemeal pasta, cherry tomatoes and baby spinach in a bowl and finish with lemon juice.
Dinner988 kcal · 84g protein · 140g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes.
Recipe
Ingredients
275g chicken thighs
100g wholemeal couscous (dry weight)
250g tomatoes
½ of a standard tin of chickpeas, drained
1¼ onions
2½ 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 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 tomatoes, 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.
Snack560 kcal · 19g protein · 67g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey.
Recipe
Ingredients
60g rolled oats
2 tbsp plus 1 tsp peanut butter
1¼ tbsp honey
1¼ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
Roll into even balls, roughly a heaped tablespoon each.
Chill in the fridge for at least 30 minutes to set without any baking.
Keep refrigerated in an airtight container and eat within 5 days.
Snack284 kcal · 5g protein · 22g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries.
Recipe
Ingredients
30g walnuts
30g dried blueberries
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 walnuts and dried blueberries in a bowl or lidded container.
Snack227 kcal · 25g protein · 8g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
Recipe
Ingredients
100g smoked salmon
1¼ cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Combine smoked salmon and cucumber in a bowl or lidded container.
Snack179 kcal · 19g protein · 17g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
175g 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.
Estimated cost: £100–165/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
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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 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 12 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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
Cook and portion five lunches of Sardine and Wholemeal Pasta Salad.
Batch cook Chicken Tagine with Wholemeal Couscous and Cod and Chickpea Stew as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: No-Bake Peanut Butter Oat Protein Balls, Walnuts and Dried Blueberries, Smoked Salmon on Cucumber Slices, Low-Fat Greek Yogurt with Berries, Cottage Cheese with Cucumber, Frozen Edamame Beans with Sea Salt, Almonds and Dried Cranberries, Reduced-Fat Cheddar on Oatcakes, Light Mozzarella and Tomato, Turkey Breast and Cream Cheese Roll-Up, Roasted Spiced Chickpeas, Carrot Sticks with Hummus, Apple with Walnuts, Oat Biscuits with Peanut Butter, Skyr High-Protein Yogurt, Tuna on Rye Crackers, Protein Yogurt with Low-Sugar Granola, Dark Chocolate and Almonds, Peanut Butter with Celery Sticks, and Frozen Greek Yogurt and Berry Bark.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £100–165 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 232g 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 3,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 3,500 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
