1800 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 1800 calorie meal plan to gain muscle/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1775cal, 126g protein, 108g net carbs, 83g fat, 25g fiber per day) cannot be customized.
Day 1
1675cal, 136g protein, 133g net carbs, 57g fat, 22g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
8 oz (375cal, 45p, 0c, 22f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
6 oz (222cal, 38p, 1c, 7f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 2
1775cal, 113g protein, 152g net carbs, 66g fat, 34g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 serving(s) (482cal, 18p, 40c, 25f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
6 oz (222cal, 38p, 1c, 7f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 3
1800cal, 127g protein, 100g net carbs, 89g fat, 25g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
3 stick(s) (248cal, 20p, 5c, 17f)
8 oz (461cal, 51p, 5c, 26f)
2 serving(s) (215cal, 9p, 21c, 7f)
Day 4
1850cal, 129g protein, 99g net carbs, 97g fat, 20g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
3 stick(s) (248cal, 20p, 5c, 17f)
8 oz (461cal, 51p, 5c, 26f)
2 serving(s) (215cal, 9p, 21c, 7f)
Day 5
1800cal, 119g protein, 50g net carbs, 112g fat, 28g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 oz (404cal, 35p, 1c, 29f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 6
1775cal, 136g protein, 85g net carbs, 87g fat, 25g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
6 oz (404cal, 35p, 1c, 29f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 7
1750cal, 122g protein, 138g net carbs, 70g fat, 22g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 serving(s) (421cal, 26p, 51c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Grocery List (47 items)
Fruits and Fruit Juices
Nectarine
6 medium (2-1/2" dia) (852g)
Apples
2 medium (3" dia) (364g)
Strawberries
2 cup, whole (288g)
Lime juice
2 tsp (10mL)
Avocados
1 avocado(s) (201g)
Dried cranberries
1/2 cup (80g)
Vegetables and Vegetable Products
Onion
1 1/4 small (88g)
Bell pepper
3 large (521g)
Lima beans, frozen
1 1/2 package (10 oz) (391g)
Cucumber
1 cucumber (8-1/4") (301g)
Collard greens
1 lbs (454g)
Garlic
3 clove(s) (9g)
Tomatoes
22 cherry tomatoes (374g)
Dairy and Egg Products
Eggs
14 large (700g)
Butter
1/6 stick (21g)
String cheese
6 stick (168g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Fats and Oils
Oil
2 oz (62mL)
Olive oil
4 tsp (21mL)
Ranch dressing
1/2 cup (120mL)
Salad dressing
3 tbsp (45mL)
Spices and Herbs
Salt
11 1/2 g (11g)
Lemon pepper
3/4 tbsp (5g)
Black pepper
1/8 oz (2g)
Cinnamon
3 dash (1g)
Fresh basil
2 2/3 tbsp, chopped (7g)
Beverages
Water
7 cup(s) (1699mL)
Legumes and Legume Products
Lentils, raw
2 cup (352g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1083g)
Ground turkey, raw
2/3 lbs (312g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Uncooked dry pasta
2 oz (57g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (120mL)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Almonds
1 1/2 oz (47g)
Almond butter
1 1/2 tbsp (24g)
Other
Curry paste
2 tsp (10g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Italian seasoning
1/4 tbsp (2g)
Mixed greens
3 cup (90g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Salmon
2 fillet/s (6 oz each) (340g)
Baked Products
Bread
4 slice (128g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Soups, Sauces, and Gravies
Pesto sauce
1/3 cup (75g)
Pasta sauce
1/6 jar (24 oz) (126g)
breakfast prep - 3 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 1 days
1. Basic ground turkey
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. White rice
165 cals, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (0g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Buttered lima beans
165 cals, 7p, 16c, 6f (per meal)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
1/2 tbsp (7g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Olive oil drizzled lima beans
215 cals, 9p, 21c, 7f (per meal)
2 dash, ground (1g)
4 dash (3g)
1 package (10 oz) (284g)
1 tbsp (15mL)
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 2 days
1. Cucumbers and ranch
160 cals, 2p, 7c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
4 slice (128g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Baked pesto salmon
405 cals, 35p, 1c, 29f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
dinner prep - 2 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/4 tbsp (2g)
2 2/3 tbsp (43g)
1/2 tbsp (7mL)
4 cherry tomatoes (68g)
2 2/3 tbsp, chopped (7g)
2 2/3 oz (76g)
2/3 lbs (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Pasta with meat sauce
420 cals, 26p, 51c, 11f (per meal)
2 oz (57g)
1 dash (1g)
1 dash, ground (0g)
3/8 tsp (2mL)
1/6 jar (24 oz) (126g)
3 oz (85g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.