Waitrose Budget Bulk Muscle Gain Plan — 2,500 kcal
Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 159g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £75–115/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2499 kcal per person190g protein · 313g carbs per person
Breakfast473 kcal · 18g protein · 92g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana.
Recipe
Ingredients
3 Weetabix
275ml semi-skimmed milk
1 banana
1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Put Weetabix and semi-skimmed milk in a bowl.
Top with banana and honey.
Eat straight away, or cover and chill for later the same day.
Lunch761 kcal · 58g protein · 97g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans.
Recipe
Ingredients
1½ standard tins of tuna, drained
100g brown rice (dry weight)
100g edamame beans
1¼ tbsp soy sauce
1¼ tsp sesame oil
3 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain tuna.
Slice or chop spring onions. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange tuna, the cooked brown rice, edamame beans and spring onions in a bowl and finish with soy sauce and sesame oil.
Dinner602 kcal · 59g protein · 75g carbs · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans.
Recipe
Ingredients
275g cod fillet
325g new potatoes
200g green beans
1¼ lemons
1¼ tsp olive oil
parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan). Boil the new potatoes in lightly salted water for 15-20 minutes, until tender.
Meanwhile, put the cod fillet in a small baking dish, drizzle with the olive oil and a squeeze of lemon, and bake for 12-15 minutes, until it flakes easily.
Cook the green beans in boiling water for 4-5 minutes, then drain.
Serve with the parsley scattered over and the rest of the lemon in wedges.
Snack321 kcal · 9g protein · 26g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins.
Recipe
Ingredients
40g mixed nuts
30g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine mixed nuts and raisins in a bowl or lidded container.
Snack342 kcal · 46g protein · 23g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk.
Recipe
Ingredients
40g whey protein powder
400ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Pour the semi-skimmed milk into a shaker, add the whey protein powder and shake hard for 20-30 seconds until smooth.
Estimated cost: £75–115/week for 1 person from Waitrose. 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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 Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
Value rangeWaitrose Essential (700+ lines; introduced 2009, relaunched 2020)
Loyalty pricingmyWaitrose
What Waitrose is good for here
Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
High produce and meat quality, which matters when food is cooked ahead and reheated later.
Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
Straying outside Essential raises the weekly cost quickly.
Fewer stores nationally, and a smaller convenience footprint than the big four.
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 Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) 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 Waitrose'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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 Waitrose and is estimated at £75–115 per week for one person at typical UK prices, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 159g 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 2,500 kcal target — the difference here is that both protein and carbs are set high together, rather than trading one off against the other.
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 2,500 kcal/day, the Waitrose shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
