Tesco 3,500 Calorie Muscle Gain Plan — 3,500 kcal

Free printable UK muscle gain meal plan for Tesco: 7 days at ~3,500 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~3500 kcal/day
Weekly budget£50–70
Prep difficultyBatch cook (prep on Sunday)
Best forBuilding muscle with a calorie surplus
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~3500 kcal/day
Budget£50–70/week estimate
Prep styleBatch cook (prep on Sunday)
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 3,500 Calorie Muscle Gain Plan — 3,500 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: ~3500 kcal/dayBudget: £50–70Diet: All diets

7-day meal plan

Monday

3500 kcal - 199g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (594 kcal, 20g protein)
  • Lunch: King Prawn and Avocado Salad (628 kcal, 46g protein)
  • Dinner: Lamb Keema with Cauliflower Rice (875 kcal, 73g protein)
  • Snack: Dark Chocolate and Almonds (429 kcal, 10g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (330 kcal, 30g protein)
  • Snack: Carrot Sticks with Hummus (297 kcal, 12g protein)
  • Snack: Apple with Walnuts (347 kcal, 8g protein)

Tuesday

3500 kcal - 218g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (560 kcal, 19g protein)
  • Lunch: Black Bean Burrito Bowl (685 kcal, 31g protein)
  • Dinner: Chicken and Coconut Milk Curry with Brown Rice (825 kcal, 75g protein)
  • Snack: Apple and Peanut Butter (342 kcal, 9g protein)
  • Snack: Skyr High-Protein Yogurt (233 kcal, 31g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (451 kcal, 44g protein)
  • Snack: Dark Chocolate and Almonds (404 kcal, 9g protein)

Wednesday

3500 kcal - 257g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (568 kcal, 19g protein)
  • Lunch: Chicken and Wholemeal Pasta with Pesto (883 kcal, 73g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (930 kcal, 73g protein)
  • Snack: Cottage Cheese with Cucumber (205 kcal, 28g protein)
  • Snack: Apple with Walnuts (331 kcal, 8g protein)
  • Snack: Sliced Cooked Chicken Breast (236 kcal, 47g protein)
  • Snack: Apple and Peanut Butter (347 kcal, 9g protein)

Thursday

3500 kcal - 203g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (606 kcal, 20g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (639 kcal, 47g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (976 kcal, 71g protein)
  • Snack: Almonds and Dried Cranberries (387 kcal, 12g protein)
  • Snack: Dark Chocolate and Almonds (437 kcal, 10g protein)
  • Snack: Tzatziki with Vegetable Dippers (236 kcal, 13g protein)
  • Snack: Cottage Cheese with Cucumber (219 kcal, 30g protein)

Friday

3500 kcal - 136g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (573 kcal, 19g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (636 kcal, 29g protein)
  • Dinner: Tofu Pad Thai (764 kcal, 41g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (366 kcal, 13g protein)
  • Snack: Apple and Peanut Butter (350 kcal, 10g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (445 kcal, 13g protein)
  • Snack: Almonds and Dried Cranberries (366 kcal, 11g protein)

Saturday

3500 kcal - 283g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (627 kcal, 46g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (792 kcal, 69g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (892 kcal, 73g protein)
  • Snack: Carrot Sticks with Hummus (297 kcal, 12g protein)
  • Snack: Cottage Cheese with Cucumber (215 kcal, 30g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (297 kcal, 40g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (380 kcal, 13g protein)

Sunday

3500 kcal - 221g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (605 kcal, 45g protein)
  • Lunch: Cannellini Bean and Tomato Soup (509 kcal, 25g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (923 kcal, 76g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (461 kcal, 45g protein)
  • Snack: Almonds and Dried Cranberries (366 kcal, 11g protein)
  • Snack: Walnuts and Dried Blueberries (350 kcal, 8g protein)
  • Snack: Carrot Sticks with Hummus (286 kcal, 11g protein)

Weekly shopping list

Protein

  • King prawns 250g
  • Lean lamb mince 330g
  • Smoked salmon 100g
  • Black beans tinned 310g
  • Chicken breast 310g
  • Lean beef strips 320g
  • Chicken breast 190g cooked
  • Salmon fillet 300g
  • Red lentils 160g
  • Firm tofu 320g
  • Eggs 3
  • Cod fillet 300g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Turkey breast slices 130g
  • Turkey mince lean 320g

Carbs & Grains

  • Brown rice 125g dry
  • Low-sugar granola 45g
  • Wholemeal pasta 125g dry
  • Wholemeal pitta 2
  • Wholemeal roll 2
  • Rice noodles 125g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 13
  • Onion 2
  • Peas 130g
  • Carrot 3
  • Sweetcorn 95g
  • Tinned tomatoes 310g
  • Cucumber 3/4
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Baby spinach 170g
  • Cucumber half grated
  • Celery sticks 3
  • Celery 3 stalks
  • Spring onion 5
  • Peanuts 30g
  • Mushrooms 165g
  • Sweet potato 330g

Dairy & Eggs

  • Coconut milk light 330ml
  • Light cream cheese 50g
  • Peanut butter 1.5 tbsp
  • Skyr 235g
  • Low-fat Greek yogurt 235g
  • Cottage cheese 235g

Extras & Condiments

  • Quinoa 100g
  • Mango chunks 130g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Mixed leaves 130g
  • Lemon dressing 25g
  • Cauliflower 500g
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.25 tsp
  • Dark chocolate 70% 50g
  • Almonds 35g
  • Rye crackers 5
  • Hummus 100g
  • Apple 2
  • Walnuts 35g
  • Salsa 80g
  • Coriander fresh
  • Lime juice
  • Curry paste 45g
  • Honey 1.5 tsp
  • Green pesto 40g
  • Parmesan 15g
  • Frozen stir-fry veg 320g
  • Soy sauce 3.25 tbsp
  • Mixed herbs 1.75 tsp
  • Lemon juice
  • Olive oil 1.75 tbsp
  • Dried cranberries 35g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Vegetable stock 800ml
  • Beansprouts 160g
  • Tamari 3.25 tbsp
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Banana 2
  • Paprika 1.75 tsp
  • Lemon 2
  • Mustard 1.75 tsp
  • Cannellini beans tinned 320g
  • Basil
  • Dried blueberries 30g

Your 7-Day Meal Plan

Monday

3500 kcal199g protein
Breakfast594 kcal · 20g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 594 kcal, 20g protein.

Recipe
  1. Prepare the ingredients: Quinoa 100g, Coconut milk light 330ml, Mango chunks 130g, Cinnamon 0.75 tsp, Maple syrup 1.75 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch628 kcal · 46g protein · 10 min

King Prawn and Avocado Salad

Made with king prawns, avocado, mixed leaves. Ready in 10 min — 628 kcal, 46g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: King prawns 250g, Avocado 3/4, Mixed leaves 130g, Cherry tomatoes 13, Lemon dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner875 kcal · 73g protein · 25 min

Lamb Keema with Cauliflower Rice

Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 875 kcal, 73g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean lamb mince 330g, Cauliflower 500g, Onion 2, Garlic 5 cloves, Ginger 1.75 tsp, Garam masala 3.25 tsp, Peas 130g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack429 kcal · 10g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 429 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 50g, Almonds 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.
Snack330 kcal · 30g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 330 kcal, 30g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 100g, Light cream cheese 50g, Rye crackers 5.
  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.
Snack297 kcal · 12g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 297 kcal, 12g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 100g.
  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.
Snack347 kcal · 8g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 347 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 2, Walnuts 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: £50–70/week for one person from Tesco.

Protein

  • King prawns 250g
  • Lean lamb mince 330g
  • Smoked salmon 100g
  • Black beans tinned 310g
  • Chicken breast 310g
  • Lean beef strips 320g
  • Chicken breast 190g cooked
  • Salmon fillet 300g
  • Red lentils 160g
  • Firm tofu 320g
  • Eggs 3
  • Cod fillet 300g
  • Lean stewing beef 330g
  • Beef stock 500ml
  • Turkey breast slices 130g
  • Turkey mince lean 320g

Carbs & Grains

  • Brown rice 125g dry
  • Low-sugar granola 45g
  • Wholemeal pasta 125g dry
  • Wholemeal pitta 2
  • Wholemeal roll 2
  • Rice noodles 125g dry
  • Rice cakes 3
  • Wholemeal bread 3 slices

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 13
  • Onion 2
  • Peas 130g
  • Carrot 3
  • Sweetcorn 95g
  • Tinned tomatoes 310g
  • Cucumber 3/4
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Baby spinach 170g
  • Cucumber half grated
  • Celery sticks 3
  • Celery 3 stalks
  • Spring onion 5
  • Peanuts 30g
  • Mushrooms 165g
  • Sweet potato 330g

Dairy & Eggs

  • Coconut milk light 330ml
  • Light cream cheese 50g
  • Peanut butter 1.5 tbsp
  • Skyr 235g
  • Low-fat Greek yogurt 235g
  • Cottage cheese 235g

Extras & Condiments

  • Quinoa 100g
  • Mango chunks 130g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.75 tsp
  • Mixed leaves 130g
  • Lemon dressing 25g
  • Cauliflower 500g
  • Garlic 5 cloves
  • Ginger 1.75 tsp
  • Garam masala 3.25 tsp
  • Dark chocolate 70% 50g
  • Almonds 35g
  • Rye crackers 5
  • Hummus 100g
  • Apple 2
  • Walnuts 35g
  • Salsa 80g
  • Coriander fresh
  • Lime juice
  • Curry paste 45g
  • Honey 1.5 tsp
  • Green pesto 40g
  • Parmesan 15g
  • Frozen stir-fry veg 320g
  • Soy sauce 3.25 tbsp
  • Mixed herbs 1.75 tsp
  • Lemon juice
  • Olive oil 1.75 tbsp
  • Dried cranberries 35g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Vegetable stock 800ml
  • Beansprouts 160g
  • Tamari 3.25 tbsp
  • Pumpkin seeds 50g
  • Dark chocolate chips 25g
  • Banana 2
  • Paprika 1.75 tsp
  • Lemon 2
  • Mustard 1.75 tsp
  • Cannellini beans tinned 320g
  • Basil
  • Dried blueberries 30g

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 £50–70 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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?

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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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