1900 calorie meal plan to gain muscle/weight

Table of Contents

• Day 1
• Day 2
• Day 3
• Day 4
• Day 5
• Day 6
• Day 7
• Grocery List
• Recipes

Overview

This 1900-calorie meal plan to gain muscle is a practical weekly nutrition plan designed to help you add mass while eating balanced, protein-forward meals. Use it as a diet plan for steady weight gain, a nutrition plan to support strength training, or a weekly plan to simplify meal prep. The page offers two ways to use the plan: generate a customizable plan where you can swap and randomize meals, or follow a pre-made 7-day PDF with fixed macros and recipes.

The sample weekly plan features daily menus built around high-protein choices—tuna, chicken, lean turkey, Greek yogurt, cottage cheese, nuts and legumes—along with sandwiches, salads and easy snacks. Each day averages roughly 1,850–1,925 calories with protein commonly in the 120–180 g range depending on the day; the downloadable PDF shows an example at ~1,875 calories with ~141 g protein. Every format includes an organized grocery list, clear recipes, and simple prep notes so you can use this diet plan as-is or tailor your own meal plan using the generator.

Followed consistently and paired with regular resistance training and progressive overload, this nutrition plan supports muscle hypertrophy, faster recovery, increased strength and gradual weight gain while helping you feel more energized and satiated between meals. Because you can either customize meals or stick to the pre-made weekly plan, it’s easy to match your taste preferences and schedule while prioritizing lean mass gains and sustainable, balanced eating.