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 (1775cals, 128g protein, 123g net carbs, 77g fat 21g fiber per day) cannot be customized.
Day 1
1800cals, 161g protein, 95g net carbs, 79g fat 20g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (133cal, 4p, 17c, 5f)
12 oz (476cal, 76p, 0c, 19f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 2
1800cals, 128g protein, 109g net carbs, 83g fat 24g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 burger(s) (399cal, 37p, 28c, 15f)
2 serving(s) (220cal, 9p, 21c, 8f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (330cal, 44p, 0c, 17f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 3
1825cals, 115g protein, 87g net carbs, 104g fat 21g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
20 slices (86cal, 11p, 1c, 4f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
1/2 serving(s) (412cal, 30p, 12c, 26f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 4
1775cals, 120g protein, 85g net carbs, 98g fat 20g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
20 slices (86cal, 11p, 1c, 4f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
1/2 serving(s) (412cal, 30p, 12c, 26f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 5
1775cals, 139g protein, 150g net carbs, 60g fat 21g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 sandwich(es) (505cal, 40p, 50c, 13f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
Day 6
1750cals, 117g protein, 167g net carbs, 58g fat 22g fiber per day
1 serving(s) (120cal, 7p, 1c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 container (139cal, 20p, 8c, 3f)
3 meatballs (344cal, 26p, 17c, 19f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 serving(s) (287cal, 22p, 22c, 12f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
Day 7
1750cals, 117g protein, 167g net carbs, 58g fat 22g fiber per day
1 serving(s) (120cal, 7p, 1c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 container (139cal, 20p, 8c, 3f)
3 meatballs (344cal, 26p, 17c, 19f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 serving(s) (287cal, 22p, 22c, 12f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
Grocery List (65 items)
Sweets
Jelly
1 tbsp (21g)
Maple syrup
2 tsp (10mL)
Dairy and Egg Products
Butter
5 tsp (23g)
Eggs
10 large (500g)
Whole milk
5 1/2 cup(s) (1320mL)
Goat cheese
2 tbsp (28g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Feta cheese
3 tbsp (28g)
Fresh mozzarella cheese
1 oz (28g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Baked Products
Bread
2/3 lbs (320g)
Hamburger buns
1 bun(s) (51g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Spices and Herbs
Salt
1/3 oz (10g)
Black pepper
2 g (2g)
Garlic powder
1/2 tsp (2g)
Apple cider vinegar
1/2 tbsp (7g)
Fresh basil
1/2 tbsp, chopped (1g)
Dijon mustard
1/2 tbsp (8g)
Paprika
1/4 tbsp (2g)
Crushed red pepper
4 dash (1g)
Vegetables and Vegetable Products
Kale leaves
1 1/2 cup, chopped (60g)
Onion
1 medium (2-1/2" dia) (109g)
Bell pepper
1 large (164g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Cucumber
1/2 cucumber (8-1/4") (141g)
Tomatoes
3 medium whole (2-3/5" dia) (363g)
Brussels sprouts
1 1/2 cup (132g)
Raw celery
1 stalk, small (5" long) (17g)
Carrots
12 medium (732g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Shallots
1/2 shallot (57g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Garlic
1/2 clove (2g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
2 1/2 tbsp (38mL)
Mayonnaise
3 tbsp (45mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Snacks
Beef jerky
3 oz (85g)
Fruits and Fruit Juices
Applesauce
2 to-go container (~4 oz) (244g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lime juice
1 1/4 fl oz (39mL)
Avocados
1 1/2 avocado(s) (327g)
Apples
1/3 small (2-3/4" dia) (50g)
Grapes
2 1/2 cup (230g)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Walnuts
1 2/3 oz (47g)
Sunflower kernels
1 1/2 oz (43g)
Finfish and Shellfish Products
Canned tuna
2 2/3 can (456g)
Poultry Products
Boneless skinless chicken breast, raw
1 3/4 lbs (790g)
Ground turkey, raw
6 oz (170g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Other
Teriyaki sauce
3 tbsp (45mL)
Mixed greens
10 tbsp (19g)
Protein greek yogurt, flavored
2 container (300g)
Orange marmalade
1 1/2 tbsp (30g)
Beef Products
Ground beef (93% lean)
14 oz (397g)
Top round roast beef
1/4 roast (190g)
Sausages and Luncheon Meats
Turkey pepperoni
40 slices (71g)
Turkey cold cuts
1/4 lbs (128g)
Beverages
Water
1/4 gallon (845mL)
Soups, Sauces, and Gravies
Condensed cream of mushroom soup
1/4 11oz can (78g)
Chicken bouillon
1/4 cube (1g)
Cereal Grains and Pasta
Dry egg noodles
2 oz (57g)
Legumes and Legume Products
Lentils, raw
13 1/4 tbsp (160g)
breakfast prep - 3 days

1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.

2. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
snack prep - 2 days

2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)

3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days

1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
lunch prep - 1 days

1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days

1. Teriyaki burgers
399cal, 37p, 28c, 15f (per meal)
1/4 tsp (1mL)
1 bun(s) (51g)
1 tbsp (15mL)
4 slices (28g)
6 oz (170g)
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.

2. Buttered lima beans
220cal, 9p, 21c, 8f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. 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 - 1 days

1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.

2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days

1. Brussels sprout, chicken & apple salad
412cal, 30p, 12c, 26f (per meal)
1/2 lbs (227g)
2 tbsp (30mL)
2 tsp (10mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
snack prep - 2 days

1. Turkey pepperoni
86cal, 11p, 1c, 4f (per meal)
40 slices (71g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days

1. Tuna salad sandwich
495cal, 39p, 24c, 25f (per meal)
1/2 stalk, small (5" long) (9g)
5 oz (142g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
2 slice (64g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.

2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days

1. Goat cheese & tomato mini egg muffin
122cal, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.

2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days

1. Mediterranean turkey sandwich
505cal, 40p, 50c, 13f (per meal)
3 tbsp (28g)
1/4 lbs (128g)
3 slice(s), thick/large (1/2" thick) (81g)
6 slices, thin (54g)
3/8 cucumber (8-1/4") (113g)
6 tbsp (11g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build sandwich by layering all ingredients inside of the bread. Serve.

2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
snack prep - 3 days

2. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days

1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
breakfast prep - 2 days

1. Egg in an eggplant
120cal, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.

2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.

3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days

1. Easy ground turkey stroganoff
287cal, 22p, 22c, 12f (per meal)
1/4 tbsp (2g)
1/4 11oz can (78g)
6 oz (170g)
1/4 cube (1g)
2 oz (57g)
2 dash (2g)
1/8 cup(s) (30mL)
1/4 tbsp minced (4g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of lightly salted water to a boil. Place the egg noodles in the pot, cook 6 to 8 minutes, until al dente, and drain.
2
Heat the oil in a skillet over medium heat. Place the turkey and onion in the skillet and cook until turkey is evenly brown and onion is tender. Mix in the bouillon.
3
Stir the cream of mushroom soup and water into the skillet. Cook and stir until heated through. Season with paprika and salt. Serve over the cooked egg noodles.
lunch prep - 2 days

1. Spicy orange meatballs
344cal, 26p, 17c, 19f (per meal)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
1/2 shallot (57g)
4 dash (1g)
1 1/2 tbsp (30g)
1 inch (2.5cm) cube (5g)
1/2 clove (2g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a large bowl mix together the ground beef, shallot, and a pinch of salt/pepper. Form into meatballs (into the number of meatballs listed in the recipes serving details). Place on a baking sheet and bake in the oven for about 15-20 minutes until fully cooked. Set aside.
3
In a large skillet over medium-low heat, add the oil, ginger, and garlic. Cook for 2 minutes until fragrant and softened.
4
Add the marmalade, teriyaki, and the crushed red pepper. Stir and cook for about 3 minutes until the sauce is warmed.
5
Add meatballs into the sauce and stir until fully coated. Serve.

2. Lentils
289cal, 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.