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If your goal is weight gain and muscle growth, you’ll need to eat in a calorie surplus while focusing on nutrient-rich foods that support recovery and performance. Planning meals or tracking intake helps ensure you’re eating enough to build muscle without adding unnecessary fat.

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Start with a calorie surplus of 300–500 calories above maintenance, then adjust as your body adapts. Focus on eating enough protein, complex carbs, and healthy fats to fuel workouts and maximize growth.

Follow these principles to stay on track:

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  • Include plenty of vegetables, but prioritise calorie-dense options: Vegetables are essential, but varieties like peas, olives, and artichokes can help increase calories without making you overly full.

  • Eat sufficient protein: Aim for 0.8–1.5g of lean protein per pound of bodyweight. If eating 4–5 meals, include a portion slightly larger than your palm at each.

  • Focus on complex carbs: Whole grains, oats, quinoa, and rice provide the energy your body needs. A fist-sized portion per meal (or more if required) is a good guide.

  • Use healthy fats to boost calories: Add calorie-dense fats such as nuts, seeds, avocado, and olive oil. Don’t hesitate to include a little extra to hit your calorie target.

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Combined with progressive strength training, this approach will support lean muscle gain and minimize excess fat storage.

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Ingredients​

Day 1
Day 1

Day 1

Breakfast: High-Calorie Protein Oats
Ingredients

  • 60g oats

  • 250ml whole milk

  • 1 scoop (30g) protein powder

  • 1 tbsp peanut butter

  • ½ banana, sliced

  • 1 tbsp honey

Instructions

  1. Cook oats in milk until creamy.

  2. Stir in protein powder once cooked.

  3. Top with banana, peanut butter, and honey.

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Snack 1: Smoothie
Ingredients

  • 250ml whole milk

  • 1 scoop protein powder

  • 1 banana

  • 1 tbsp peanut butter

  • 30g oats

Instructions

  1. Blend all ingredients until smooth.

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Lunch: Chicken, Rice & Avocado Bowl
Ingredients

  • 200g chicken breast

  • 150g rice (uncooked)

  • ½ avocado, sliced

  • 50g broccoli

  • 50g peppers

  • 1 tsp olive oil

Instructions

  1. Cook rice.

  2. Grill chicken until fully cooked.

  3. Steam or sauté veg in olive oil.

  4. Assemble bowl with chicken, rice, avocado, and veg.

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Snack 2: Greek Yogurt & Granola
Ingredients

  • 200g Greek yogurt (full fat)

  • 40g granola

  • 1 tbsp honey

  • 20g walnuts

Instructions

  1. Mix yogurt, granola, honey, and walnuts.

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Dinner: Beef Stir-Fry with Noodles
Ingredients

  • 200g lean beef strips

  • 150g egg noodles

  • 1 red pepper, sliced

  • ½ onion, sliced

  • 1 tbsp soy sauce

  • 1 tsp sesame oil

Instructions

  1. Cook noodles.

  2. Stir-fry beef in sesame oil.

  3. Add veg and cook until tender.

  4. Mix with noodles and soy sauce.

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Evening Snack: Cottage Cheese & Rice Cakes
Ingredients

  • 200g cottage cheese

  • 2 rice cakes

  • 1 tsp peanut butter

Instructions

  1. Spread peanut butter on rice cakes.

  2. Eat with cottage cheese.

Day2

Day 2

Breakfast: Scrambled Eggs on Toast with Avocado
Ingredients

  • 3 whole eggs + 2 egg whites

  • 2 slices wholemeal bread

  • ½ avocado

  • 1 tsp butter

Instructions

  1. Scramble eggs in butter.

  2. Toast bread and spread with avocado.

  3. Serve with eggs on top.

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Snack 1: Protein Shake & Almonds
Ingredients

  • 300ml milk

  • 1 scoop protein powder

  • 25g almonds

Instructions

  1. Blend protein shake.

  2. Eat with almonds.

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Lunch: Turkey, Sweet Potato & Greens
Ingredients

  • 200g turkey breast

  • 250g sweet potato

  • 100g spinach

  • 1 tsp olive oil

Instructions

  1. Bake or boil sweet potato.

  2. Grill or pan-fry turkey.

  3. Wilt spinach in olive oil.

  4. Plate together.

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Snack 2: Tuna & Crackers
Ingredients

  • 1 tin tuna in spring water (drained)

  • 1 tbsp light mayo or Greek yogurt

  • 6 wholegrain crackers

Instructions

  1. Mix tuna with mayo or yogurt.

  2. Spread onto crackers.

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Dinner: Salmon, Quinoa & Roasted Veg
Ingredients

  • 200g salmon fillet

  • 100g quinoa (uncooked)

  • 150g courgette & peppers

  • 1 tsp olive oil

  • Lemon juice

Instructions

  1. Cook quinoa.

  2. Roast salmon and veg in olive oil at 200°C for 20 mins.

  3. Drizzle with lemon juice.

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Evening Snack: Greek Yogurt & Berries
Ingredients

  • 200g Greek yogurt (full fat)

  • 100g mixed berries

  • 1 tbsp honey

Instructions

  1. Mix yogurt, berries, and honey.

Day 3

Day 3

Breakfast: Protein Pancakes
Ingredients

  • 2 scoops protein powder

  • 1 banana

  • 2 eggs

  • 50g oats

  • 1 tsp coconut oil

Instructions

  1. Blend oats, banana, eggs, and protein powder.

  2. Fry pancakes in coconut oil.

  3. Serve with honey or berries.

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Snack 1: Trail Mix & Shake
Ingredients

  • 40g mixed nuts & dried fruit

  • 1 scoop protein powder with 300ml milk

Instructions

  1. Drink shake.

  2. Eat trail mix alongside.

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Lunch: Beef & Rice Bowl
Ingredients

  • 200g lean beef mince

  • 150g rice (uncooked)

  • 50g peas

  • 50g sweetcorn

  • 1 tbsp soy sauce

Instructions

  1. Cook rice.

  2. Fry beef mince until browned.

  3. Add peas, sweetcorn, and soy sauce.

  4. Serve over rice.

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Snack 2: Cottage Cheese & Pineapple
Ingredients

  • 200g cottage cheese

  • 100g pineapple chunks

Instructions

  1. Mix pineapple with cottage cheese.

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Dinner: Chicken Pesto Pasta
Ingredients

  • 200g chicken breast

  • 150g wholemeal pasta (uncooked)

  • 2 tbsp pesto

  • 50g cherry tomatoes

Instructions

  1. Cook pasta.

  2. Grill chicken and slice.

  3. Toss pasta with pesto and cherry tomatoes.

  4. Top with chicken.

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Evening Snack: Rice Cakes & Nut Butter
Ingredients

  • 2 rice cakes

  • 1 tbsp almond butter

Instructions

  1. Spread nut butter on rice cakes.

Day 4

Day 4

Breakfast: Overnight Oats
Ingredients

  • 60g oats

  • 250ml milk

  • 1 scoop protein powder

  • 1 tbsp chia seeds

  • 100g mixed berries

Instructions

  1. Mix oats, milk, protein, and chia seeds in a jar.

  2. Leave overnight.

  3. Top with berries in the morning.

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Snack 1: Protein Shake & Banana
Ingredients

  • 1 scoop protein powder

  • 300ml milk

  • 1 banana

Instructions

  1. Blend into shake.

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Lunch: Chicken Wraps
Ingredients

  • 200g chicken breast

  • 2 wholemeal wraps

  • 50g lettuce

  • 30g cheese

  • 1 tbsp light mayo

Instructions

  1. Cook chicken and slice.

  2. Fill wraps with chicken, lettuce, cheese, and mayo.

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Snack 2: Greek Yogurt & Granola
Ingredients

  • 200g Greek yogurt

  • 40g granola

  • 1 tbsp honey

Instructions

  1. Mix together in a bowl.

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Dinner: Cod with Potatoes & Veg
Ingredients

  • 200g cod fillet

  • 250g baby potatoes

  • 100g broccoli

  • 1 tsp olive oil

Instructions

  1. Roast potatoes in olive oil.

  2. Bake cod with seasoning.

  3. Steam broccoli.

  4. Plate together.

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Evening Snack: Cottage Cheese & Crackers
Ingredients

  • 200g cottage cheese

  • 5 wholegrain crackers

Instructions

  1. Serve cottage cheese with crackers.

Day 5

Day 5

Breakfast: Egg & Salmon Bagel
Ingredients

  • 1 wholemeal bagel

  • 2 scrambled eggs

  • 75g smoked salmon

  • 1 tsp cream cheese

Instructions

  1. Toast bagel.

  2. Scramble eggs.

  3. Fill with eggs, salmon, and cream cheese.

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Snack 1: Smoothie
Ingredients

  • 300ml milk

  • 1 scoop protein powder

  • 1 tbsp peanut butter

  • ½ banana

  • 30g oats

Instructions

  1. Blend all ingredients.

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Lunch: Turkey Burger & Sweet Potato Fries
Ingredients

  • 200g turkey mince (formed into burger patty)

  • 1 wholemeal bun

  • 150g sweet potato (cut into fries)

  • Lettuce, tomato, onion

Instructions

  1. Bake sweet potato fries at 200°C for 25 mins.

  2. Grill turkey burger until cooked.

  3. Build burger with toppings.

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Snack 2: Nuts & Yogurt
Ingredients

  • 30g mixed nuts

  • 200g Greek yogurt

Instructions

  1. Eat together as a snack.

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Dinner: Steak & Rice
Ingredients

  • 200g sirloin steak

  • 150g rice (uncooked)

  • 100g green beans

  • 1 tsp olive oil

Instructions

  1. Cook rice.

  2. Pan-fry steak to preferred doneness.

  3. Steam green beans.

  4. Serve together.

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Evening Snack: Rice Cakes & Peanut Butter
Ingredients

  • 2 rice cakes

  • 1 tbsp peanut butter

Instructions

  1. Spread peanut butter on rice cakes.

Day 6

Day 6

Breakfast: Protein French Toast
Ingredients

  • 2 slices wholemeal bread

  • 2 eggs

  • 50ml milk

  • 1 scoop protein powder

  • 1 tsp honey

Instructions

  1. Whisk eggs, milk, and protein powder.

  2. Dip bread slices and fry in pan.

  3. Serve with honey.

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Snack 1: Trail Mix & Shake
Ingredients

  • 40g trail mix (nuts & dried fruit)

  • 1 scoop protein powder with 300ml milk

Instructions

  1. Drink shake.

  2. Eat trail mix.

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Lunch: BBQ Chicken Rice Bowl
Ingredients

  • 200g chicken breast

  • 150g rice (uncooked)

  • 1 tbsp BBQ sauce

  • 50g peas

  • 50g carrots

Instructions

  1. Cook rice.

  2. Grill chicken, slice, and coat in BBQ sauce.

  3. Steam peas and carrots.

  4. Serve in a bowl.

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Snack 2: Cottage Cheese & Crackers
Ingredients

  • 200g cottage cheese

  • 5 wholegrain crackers

Instructions

  1. Eat together.

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Dinner: Salmon Pasta
Ingredients

  • 200g salmon fillet

  • 150g wholemeal pasta

  • 2 tbsp light crème fraîche

  • 50g spinach

Instructions

  1. Cook pasta.

  2. Bake salmon, flake into pieces.

  3. Mix pasta with crème fraîche and spinach.

  4. Add salmon on top.

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Evening Snack: Yogurt & Granola
Ingredients

  • 200g Greek yogurt

  • 30g granola

  • 1 tbsp honey

Instructions

  1. Mix together.

Day 7

Day 7

Breakfast: Full Protein English
Ingredients

  • 2 eggs

  • 2 turkey sausages

  • 2 rashers turkey bacon

  • 1 slice wholemeal toast

  • 100g baked beans

Instructions

  1. Cook sausages and bacon.

  2. Fry eggs or scramble.

  3. Serve with toast and baked beans.

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Snack 1: Smoothie Bowl
Ingredients

  • 250ml milk

  • 1 scoop protein powder

  • 1 banana

  • 100g frozen berries

  • 20g granola

Instructions

  1. Blend milk, protein, banana, and berries.

  2. Pour into bowl and top with granola.

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Lunch: Tuna Pasta Salad
Ingredients

  • 1 tin tuna (in spring water)

  • 150g pasta (uncooked)

  • 50g sweetcorn

  • 50g peas

  • 1 tbsp light mayo

Instructions

  1. Cook pasta.

  2. Mix with tuna, peas, sweetcorn, and mayo.

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Snack 2: Rice Cakes with Peanut Butter & Banana
Ingredients

  • 2 rice cakes

  • 1 tbsp peanut butter

  • ½ banana, sliced

Instructions

  1. Spread peanut butter on rice cakes.

  2. Top with banana slices.

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Dinner: Roast Chicken with Potatoes & Veg
Ingredients

  • 200g roast chicken breast

  • 250g roasted potatoes

  • 100g carrots

  • 1 tsp olive oil

Instructions

  1. Roast potatoes and carrots in olive oil.

  2. Slice cooked chicken.

  3. Serve together.

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Evening Snack: Cottage Cheese & Walnuts
Ingredients

  • 200g cottage cheese

  • 20g walnuts

Instructions

  1. Mix walnuts into cottage cheese.

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