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 Quick Shop 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 calories, protein totals and the weekly shopping list.
Supermarket: TescoCalories: ~3500 kcal/dayBudget: £50–70Diet: All diets
7-day meal plan
Monday
3500 kcal - 203g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (581 kcal, 43g protein)
Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (779 kcal, 73g protein)
Dinner: Chickpea and Sweet Potato Stew (642 kcal, 24g protein)
Snack: Banana and Almonds (382 kcal, 9g protein)
Snack: Banana and Peanut Butter on Rice Cakes (428 kcal, 12g protein)
Snack: Mini Protein Overnight Oats (352 kcal, 34g protein)
Snack: Walnuts and Dried Blueberries (336 kcal, 8g protein)
Tuesday
3500 kcal - 275g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (607 kcal, 45g protein)
Lunch: King Prawn and Avocado Salad (607 kcal, 45g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (991 kcal, 83g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (400 kcal, 22g protein)
Snack: Turkey Breast Slices with Rye Crackers (288 kcal, 38g protein)
Snack: Lean Beef Jerky (208 kcal, 32g protein)
Snack: Banana and Almonds (399 kcal, 10g protein)
Wednesday
3500 kcal - 202g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (638 kcal, 47g protein)
Lunch: Black Bean Burrito Bowl (739 kcal, 34g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (772 kcal, 57g protein)
Snack: Peanut Butter with Celery Sticks (302 kcal, 12g protein)
Snack: Walnuts and Dried Blueberries (369 kcal, 8g protein)
Snack: Hard-Boiled Eggs (260 kcal, 20g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (420 kcal, 24g protein)
Thursday
3500 kcal - 228g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (616 kcal, 45g protein)
Lunch: Chicken and Wholemeal Pasta with Pesto (907 kcal, 75g protein)
Dinner: Red Lentil Dahl with Brown Rice (729 kcal, 32g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (308 kcal, 36g protein)
Snack: Banana and Almonds (405 kcal, 10g protein)
Snack: Frozen Edamame Beans with Sea Salt (243 kcal, 19g protein)
Snack: Peanut Butter with Celery Sticks (292 kcal, 11g protein)
Friday
3500 kcal - 280g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (655 kcal, 48g protein)
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch779 kcal · 73g protein · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 779 kcal, 73g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 280g, Broccoli 310g, Brown rice 120g dry, Garlic 3 cloves, Soy sauce 1.5 tbsp, Olive oil 1.5 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner642 kcal · 24g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 642 kcal, 24g protein.
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?
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.
