Tesco Budget Bulk 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 difficultyStandard (20–30 min/day)
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 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 Budget Bulk 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 - 274g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (679 kcal, 61g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (612 kcal, 41g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (985 kcal, 71g protein)
  • Snack: Tzatziki with Vegetable Dippers (238 kcal, 14g protein)
  • Snack: Carrot Sticks with Hummus (306 kcal, 12g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (425 kcal, 24g protein)
  • Snack: Sliced Cooked Chicken Breast (255 kcal, 51g protein)

Tuesday

3500 kcal - 237g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (611 kcal, 55g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (795 kcal, 64g protein)
  • Dinner: Tofu Pad Thai (734 kcal, 40g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (428 kcal, 12g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (443 kcal, 43g protein)
  • Snack: Peanut Butter with Celery Sticks (275 kcal, 11g protein)
  • Snack: Tzatziki with Vegetable Dippers (214 kcal, 12g protein)

Wednesday

3500 kcal - 288g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (639 kcal, 58g protein)
  • Lunch: Baked Falafel and Salad Pitta (719 kcal, 26g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (863 kcal, 70g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (288 kcal, 38g protein)
  • Snack: Sliced Cooked Chicken Breast (240 kcal, 48g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (304 kcal, 35g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (447 kcal, 13g protein)

Thursday

3500 kcal - 283g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (636 kcal, 57g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (764 kcal, 35g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (923 kcal, 76g protein)
  • Snack: Walnuts and Dried Blueberries (350 kcal, 8g protein)
  • Snack: Tzatziki with Vegetable Dippers (223 kcal, 13g protein)
  • Snack: Chocolate Protein Shake (318 kcal, 56g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (286 kcal, 38g protein)

Friday

3500 kcal - 201g protein
  • Breakfast: Smoked Mackerel Scrambled Eggs on Toast (625 kcal, 56g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (594 kcal, 22g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (750 kcal, 59g protein)
  • Snack: Banana and Almonds (391 kcal, 9g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (437 kcal, 13g protein)
  • Snack: Mini Protein Overnight Oats (359 kcal, 34g protein)
  • Snack: Walnuts and Dried Blueberries (344 kcal, 8g protein)

Saturday

3500 kcal - 260g protein
  • Breakfast: Banana and Oat Smoothie (498 kcal, 16g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (803 kcal, 64g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (899 kcal, 77g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (401 kcal, 22g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (289 kcal, 39g protein)
  • Snack: Lean Beef Jerky (209 kcal, 32g protein)
  • Snack: Banana and Almonds (401 kcal, 10g protein)

Sunday

3500 kcal - 236g protein
  • Breakfast: Banana and Oat Smoothie (544 kcal, 18g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (667 kcal, 63g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (877 kcal, 88g protein)
  • Snack: Peanut Butter with Celery Sticks (316 kcal, 12g protein)
  • Snack: Walnuts and Dried Blueberries (386 kcal, 9g protein)
  • Snack: Hard-Boiled Eggs (272 kcal, 21g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (438 kcal, 25g protein)

Weekly shopping list

Protein

  • Smoked mackerel fillet 135g
  • Eggs 3
  • Salmon fillet 310g
  • Chicken breast 205g cooked
  • Firm tofu 310g
  • Lean stewing beef 320g
  • Beef stock 480ml
  • Turkey breast slices 130g
  • Turkey mince lean 320g
  • King prawns 310g
  • Lean beef strips 260g
  • Chicken breast 290g
  • Lean beef jerky 65g
  • Lean beef mince 320g
  • Tuna steak 350g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pasta 155g dry
  • Oatcakes 7
  • Rice noodles 120g dry
  • Rice cakes 3
  • Low-sugar granola 45g
  • Wholemeal pitta 2
  • Brown rice 140g dry
  • Rolled oats 65g

Vegetables

  • Courgette 2
  • Red pepper 2
  • Onion 3/4
  • Baby spinach 170g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 75g
  • Spring onion 5
  • Peanuts 30g
  • Tomato 2
  • Sweet potato 400g
  • Tinned tomatoes 650g
  • Onion 2
  • Cucumber slices 6
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 45g
  • Frozen peas 125g
  • Red onion 3/4
  • Mushrooms 320g
  • Romaine lettuce leaves 7
  • Asparagus 260g

Dairy & Eggs

  • Butter 8g
  • Low-fat Greek yogurt 170g
  • Peanut butter 1.5 tbsp
  • Light cream cheese 50g
  • Halloumi 160g
  • Semi-skimmed milk 480ml
  • Skyr 155g
  • Oat milk 400ml

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Olive oil 1.75 tsp
  • Mixed leaves 100g
  • Garlic 3 cloves
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Hummus 100g
  • Reduced-fat cheddar 70g
  • Quinoa 120g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Beansprouts 155g
  • Tamari 3 tbsp
  • Lime juice
  • Banana 2
  • Honey 1.5 tsp
  • Falafel 6 baked
  • Rye crackers 6
  • Mustard 1.5 tsp
  • Balsamic glaze 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Walnuts 40g
  • Dried blueberries 30g
  • Whey protein powder 50g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Almonds 30g
  • Banana 3/4
  • Balsamic dressing 25g
  • Low-fat crème fraîche 80g
  • Thyme 1.5 tsp
  • Ginger 1.75 tsp

Your 7-Day Meal Plan

Monday

3500 kcal274g protein
Breakfast679 kcal · 61g protein · 10 min

Smoked Mackerel Scrambled Eggs on Toast

Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 679 kcal, 61g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Smoked mackerel fillet 135g, Eggs 3, Wholemeal bread 3 slices, Butter 8g, Lemon juice 1.75 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch612 kcal · 41g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 612 kcal, 41g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 5, Courgette 2, Red pepper 2, Onion 3/4, Olive oil 1.75 tsp, Mixed leaves 100g.
  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.
Dinner985 kcal · 71g protein · 20 min

Salmon and Wholemeal Pasta with Spinach

Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 985 kcal, 71g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 310g, Wholemeal pasta 155g dry, Baby spinach 170g, Lemon juice, Garlic 3 cloves, Olive oil 1.75 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack238 kcal · 14g protein · 5 min

Tzatziki with Vegetable Dippers

Made with low-fat greek yogurt, cucumber half grated, garlic clove. Ready in 5 min — 238 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Low-fat Greek yogurt 170g, Cucumber half grated, Garlic clove 3/4, Carrot 2, Celery sticks 3, Dill 1.75 tsp.
  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.
Snack306 kcal · 12g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 306 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.
Snack425 kcal · 24g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 425 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 70g, Oatcakes 7.
  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.
Snack255 kcal · 51g protein · 5 min

Sliced Cooked Chicken Breast

Made with chicken breast. Ready in 5 min — 255 kcal, 51g protein.

Recipe
  1. Lay out the ingredients: Chicken breast 205g cooked.
  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

  • Smoked mackerel fillet 135g
  • Eggs 3
  • Salmon fillet 310g
  • Chicken breast 205g cooked
  • Firm tofu 310g
  • Lean stewing beef 320g
  • Beef stock 480ml
  • Turkey breast slices 130g
  • Turkey mince lean 320g
  • King prawns 310g
  • Lean beef strips 260g
  • Chicken breast 290g
  • Lean beef jerky 65g
  • Lean beef mince 320g
  • Tuna steak 350g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pasta 155g dry
  • Oatcakes 7
  • Rice noodles 120g dry
  • Rice cakes 3
  • Low-sugar granola 45g
  • Wholemeal pitta 2
  • Brown rice 140g dry
  • Rolled oats 65g

Vegetables

  • Courgette 2
  • Red pepper 2
  • Onion 3/4
  • Baby spinach 170g
  • Cucumber half grated
  • Carrot 2
  • Celery sticks 3
  • Cucumber 75g
  • Spring onion 5
  • Peanuts 30g
  • Tomato 2
  • Sweet potato 400g
  • Tinned tomatoes 650g
  • Onion 2
  • Cucumber slices 6
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Spinach 45g
  • Frozen peas 125g
  • Red onion 3/4
  • Mushrooms 320g
  • Romaine lettuce leaves 7
  • Asparagus 260g

Dairy & Eggs

  • Butter 8g
  • Low-fat Greek yogurt 170g
  • Peanut butter 1.5 tbsp
  • Light cream cheese 50g
  • Halloumi 160g
  • Semi-skimmed milk 480ml
  • Skyr 155g
  • Oat milk 400ml

Extras & Condiments

  • Lemon juice 1.75 tsp
  • Olive oil 1.75 tsp
  • Mixed leaves 100g
  • Garlic 3 cloves
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Hummus 100g
  • Reduced-fat cheddar 70g
  • Quinoa 120g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Beansprouts 155g
  • Tamari 3 tbsp
  • Lime juice
  • Banana 2
  • Honey 1.5 tsp
  • Falafel 6 baked
  • Rye crackers 6
  • Mustard 1.5 tsp
  • Balsamic glaze 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Walnuts 40g
  • Dried blueberries 30g
  • Whey protein powder 50g
  • Soy sauce 3.25 tbsp
  • Sesame oil 1.5 tsp
  • Almonds 30g
  • Banana 3/4
  • Balsamic dressing 25g
  • Low-fat crème fraîche 80g
  • Thyme 1.5 tsp
  • Ginger 1.75 tsp

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?

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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