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A Tesco muscle gain plan at 3,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Higher-Protein Weekly 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.
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Current selection: Tesco Higher-Protein Weekly Muscle Gain Plan — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person264g protein · 335g carbs per person
Breakfast578 kcal · 37g protein · 55g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 578 kcal, 37g protein, 55g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Baby spinach 70g, Mushrooms 135g, Wholemeal bread 3 slices, Olive oil 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch558 kcal · 31g protein · 51g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 558 kcal, 31g protein, 51g carbs.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 3 slices, Watercress 40g, Mustard 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner1077 kcal · 108g protein · 128g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 1077 kcal, 108g protein, 128g carbs.
Recipe
- Prep the listed ingredients: Chicken thighs 300g, Green lentils 135g, Tinned tomatoes 550g, Onion 1, Garlic 4 cloves, Paprika 2.75 tsp, Spinach 135g.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack225 kcal · 26g protein · 11g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 225 kcal, 26g protein, 11g carbs.
Recipe
- Lay out the ingredients: Cottage cheese 205g, Cucumber 3/4.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack305 kcal · 29g protein · 42g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 305 kcal, 29g protein, 42g carbs.
Recipe
- Lay out the ingredients: Turkey breast slices 110g, Rye crackers 5, Mustard 1.25 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack354 kcal · 23g protein · 33g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 354 kcal, 23g protein, 33g carbs.
Recipe
- Lay out the ingredients: Smoked salmon 80g, Light cream cheese 40g, Rye crackers 4.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack403 kcal · 10g protein · 15g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 403 kcal, 10g protein, 15g carbs.
Recipe
- Lay out the ingredients: Dark chocolate 70% 40g, Almonds 25g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–70/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Eggs 17
- Eggs 2 hard-boiled
- Chicken thighs 625g
- Green lentils 135g
- Turkey breast slices 210g
- Smoked salmon 230g
- King prawns 220g
- Tinned chickpeas 350g
- Beef tomato 3
- Chicken breast 950g
- Lean stewing beef 245g
- Beef stock 370ml
- Firm tofu 260g
- Red lentils 130g
- Tinned tuna in spring water 360g
Carbs & Grains
- Wholemeal bread 17 slices
- Wholemeal couscous 120g dry
- Rice cakes 4
- Brown rice 550g dry
- Wholemeal roll 1
- Rolled oats 205g
- Wholewheat noodles 115g dry
- Oat biscuits 5
- White potatoes 310g
Vegetables
- Baby spinach 340g
- Mushrooms 925g
- Watercress 40g
- Tinned tomatoes 1350g
- Onion 5
- Spinach 215g
- Cucumber 3
- Avocado 3/4
- Mixed leaves 120g
- Cherry tomatoes 12
- Basil leaves x3
- Broccoli 875g
- Sweet potato 310g
- Carrot 6
- Mixed peppers 195g
- Spring onion 5
- Celery 3 stalks
- Frozen peas 130g
- Pea protein powder 80g
- Red onion 3/4
- Peanut butter 1.25 tbsp
- Edamame beans 100g
- Carrot 185g
- Cucumber slices 5
Dairy & Eggs
- Cottage cheese 775g
- Light cream cheese 150g
- Light mozzarella 400g
- Semi-skimmed milk 875ml
- Parmesan 25g
- Oat milk 650ml
Fruit
- Raisins 55g
- Banana 3 1/2
Herbs & Spices
- Garlic 23 cloves
- Paprika 2.75 tsp
Condiments & Oils
- Olive oil 7.75 tsp
- Light mayo 25g
- Mustard 2.5 tsp
- Lemon dressing 40g
- Soy sauce 5 tbsp
- Olive oil 2.5 tbsp
- Teriyaki sauce 55g
- Vegetable stock 1425ml
- Hummus 80g
- Honey 2.5 tsp
- Sesame oil 2.5 tsp
Extras
- Rye crackers 17
- Dark chocolate 70% 75g
- Almonds 50g
- Ras el hanout 3 tsp
- Lemon 1
- Balsamic glaze 4 tsp
- Mixed nuts 80g
- Pumpkin seeds 115g
- Dark chocolate chips 60g
- Whey protein powder 35g
- Sesame seeds 1.25 tsp
- Walnuts 100g
- Dried blueberries 75g
SupermarketTesco
Cooking for1 person
Cook amount1 portions
Calorie target~3500 kcal/day per person
Weekly budget£50–70 total
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 3,500 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £50–70/week estimate | Flexible-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Higher-Protein Weekly Muscle Gain Plan — 3,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
3500 kcal - 264g protein, 335g carbs, 122g fat, 73g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (578 kcal, 37g protein, 55g carbs, 25g fat, 10g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (558 kcal, 31g protein, 51g carbs, 25g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (1077 kcal, 108g protein, 128g carbs, 16g fat, 33g fibre per person)
- Snack: Cottage Cheese with Cucumber (225 kcal, 26g protein, 11g carbs, 10g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (305 kcal, 29g protein, 42g carbs, 3g fat, 8g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (354 kcal, 23g protein, 33g carbs, 12g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (403 kcal, 10g protein, 15g carbs, 31g fat, 7g fibre per person)
Tuesday
3500 kcal - 281g protein, 329g carbs, 126g fat, 51g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (626 kcal, 40g protein, 59g carbs, 27g fat, 10g fibre per person)
- Lunch: King Prawn and Avocado Salad (373 kcal, 46g protein, 13g carbs, 18g fat, 10g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (1177 kcal, 99g protein, 167g carbs, 21g fat, 24g fibre per person)
- Snack: Light Mozzarella and Tomato (425 kcal, 37g protein, 13g carbs, 18g fat, 1g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (299 kcal, 21g protein, 37g carbs, 7g fat, 1g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (356 kcal, 10g protein, 28g carbs, 25g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (244 kcal, 28g protein, 12g carbs, 10g fat, 1g fibre per person)
Wednesday
3500 kcal - 261g protein, 327g carbs, 127g fat, 51g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (517 kcal, 33g protein, 49g carbs, 22g fat, 9g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (772 kcal, 66g protein, 95g carbs, 13g fat, 9g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (894 kcal, 68g protein, 122g carbs, 18g fat, 21g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (293 kcal, 12g protein, 16g carbs, 22g fat, 4g fibre per person)
- Snack: Dark Chocolate and Almonds (361 kcal, 9g protein, 13g carbs, 28g fat, 6g fibre per person)
- Snack: Chocolate Protein Shake (312 kcal, 42g protein, 21g carbs, 9g fat, 1g fibre per person)
- Snack: Light Mozzarella and Tomato (351 kcal, 31g protein, 11g carbs, 15g fat, 1g fibre per person)
Thursday
3500 kcal - 223g protein, 328g carbs, 147g fat, 38g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (556 kcal, 36g protein, 53g carbs, 24g fat, 9g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (895 kcal, 63g protein, 96g carbs, 26g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (997 kcal, 61g protein, 126g carbs, 29g fat, 13g fibre per person)
- Snack: Walnuts and Dried Blueberries (301 kcal, 5g protein, 24g carbs, 21g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (217 kcal, 25g protein, 11g carbs, 9g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (218 kcal, 20g protein, 1g carbs, 14g fat, 0g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (316 kcal, 13g protein, 17g carbs, 24g fat, 4g fibre per person)
Friday
3500 kcal - 200g protein, 450g carbs, 94g fat, 68g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (555 kcal, 35g protein, 52g carbs, 24g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (810 kcal, 45g protein, 140g carbs, 5g fat, 25g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (884 kcal, 39g protein, 151g carbs, 12g fat, 13g fibre per person)
- Snack: Pea Protein Green Smoothie (378 kcal, 35g protein, 43g carbs, 8g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (377 kcal, 33g protein, 12g carbs, 16g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (196 kcal, 8g protein, 28g carbs, 8g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (300 kcal, 5g protein, 24g carbs, 21g fat, 4g fibre per person)
Saturday
3500 kcal - 244g protein, 407g carbs, 102g fat, 56g fibre- Breakfast: Overnight Oats with Banana (668 kcal, 24g protein, 116g carbs, 12g fat, 14g fibre per person)
- Lunch: Chickpea and Tuna Salad (516 kcal, 66g protein, 46g carbs, 8g fat, 12g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (822 kcal, 74g protein, 101g carbs, 15g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (333 kcal, 22g protein, 31g carbs, 12g fat, 6g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (308 kcal, 13g protein, 17g carbs, 23g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (483 kcal, 10g protein, 54g carbs, 24g fat, 4g fibre per person)
- Snack: Pea Protein Green Smoothie (370 kcal, 35g protein, 42g carbs, 8g fat, 6g fibre per person)
Sunday
3500 kcal - 229g protein, 402g carbs, 107g fat, 62g fibre- Breakfast: Overnight Oats with Banana (636 kcal, 23g protein, 110g carbs, 11g fat, 13g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (750 kcal, 66g protein, 88g carbs, 13g fat, 9g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (889 kcal, 73g protein, 95g carbs, 24g fat, 16g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (293 kcal, 9g protein, 23g carbs, 21g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (280 kcal, 5g protein, 22g carbs, 20g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (335 kcal, 32g protein, 35g carbs, 7g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (317 kcal, 21g protein, 29g carbs, 11g fat, 6g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Eggs 2 hard-boiled
- Chicken thighs 625g
- Green lentils 135g
- Turkey breast slices 210g
- Smoked salmon 230g
- King prawns 220g
- Tinned chickpeas 350g
- Beef tomato 3
- Chicken breast 950g
- Lean stewing beef 245g
- Beef stock 370ml
- Firm tofu 260g
- Red lentils 130g
- Tinned tuna in spring water 360g
Carbs & Grains
- Wholemeal bread 17 slices
- Wholemeal couscous 120g dry
- Rice cakes 4
- Brown rice 550g dry
- Wholemeal roll 1
- Rolled oats 205g
- Wholewheat noodles 115g dry
- Oat biscuits 5
- White potatoes 310g
Vegetables
- Baby spinach 340g
- Mushrooms 925g
- Watercress 40g
- Tinned tomatoes 1350g
- Onion 5
- Spinach 215g
- Cucumber 3
- Avocado 3/4
- Mixed leaves 120g
- Cherry tomatoes 12
- Basil leaves x3
- Broccoli 875g
- Sweet potato 310g
- Carrot 6
- Mixed peppers 195g
- Spring onion 5
- Celery 3 stalks
- Frozen peas 130g
- Pea protein powder 80g
- Red onion 3/4
- Peanut butter 1.25 tbsp
- Edamame beans 100g
- Carrot 185g
- Cucumber slices 5
Dairy & Eggs
- Cottage cheese 775g
- Light cream cheese 150g
- Light mozzarella 400g
- Semi-skimmed milk 875ml
- Parmesan 25g
- Oat milk 650ml
Fruit
- Raisins 55g
- Banana 3 1/2
Herbs & Spices
- Garlic 23 cloves
- Paprika 2.75 tsp
Condiments & Oils
- Olive oil 7.75 tsp
- Light mayo 25g
- Mustard 2.5 tsp
- Lemon dressing 40g
- Soy sauce 5 tbsp
- Olive oil 2.5 tbsp
- Teriyaki sauce 55g
- Vegetable stock 1425ml
- Hummus 80g
- Honey 2.5 tsp
- Sesame oil 2.5 tsp
Extras
- Rye crackers 17
- Dark chocolate 70% 75g
- Almonds 50g
- Ras el hanout 3 tsp
- Lemon 1
- Balsamic glaze 4 tsp
- Mixed nuts 80g
- Pumpkin seeds 115g
- Dark chocolate chips 60g
- Whey protein powder 35g
- Sesame seeds 1.25 tsp
- Walnuts 100g
- Dried blueberries 75g
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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Each week, subscribers would receive:
- A personalised 7-day meal plan
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