1900 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 1900 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 (1875cals, 141g protein, 108g net carbs, 87g fat 27g fiber per day) cannot be customized.
Day 1
1850cals, 128g protein, 88g net carbs, 96g fat 32g fiber per day
1 sandwich(es) (454cal, 39p, 25c, 20f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
Day 2
1900cals, 122g protein, 99g net carbs, 104g fat 23g fiber per day
1 sandwich(es) (454cal, 39p, 25c, 20f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
8 oz (558cal, 52p, 9c, 35f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 3
1850cals, 178g protein, 108g net carbs, 68g fat 21g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 can(s) (247cal, 18p, 23c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
9 oz (449cal, 60p, 6c, 19f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
Day 4
1875cals, 174g protein, 118g net carbs, 69g fat 22g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 can(s) (247cal, 18p, 23c, 7f)
1 slice(s) (133cal, 4p, 17c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
9 oz (449cal, 60p, 6c, 19f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
Day 5
1925cals, 123g protein, 126g net carbs, 85g fat 39g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 sandwich(es) (387cal, 36p, 44c, 5f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 slice(s) (133cal, 4p, 17c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 6
1925cals, 129g protein, 131g net carbs, 87g fat 27g fiber per day
1 1/2 sandwich(es) (387cal, 36p, 44c, 5f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 oz (524cal, 57p, 34c, 17f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 7
1850cals, 130g protein, 86g net carbs, 100g fat 22g fiber per day
6 2/3 oz (313cal, 37p, 0c, 18f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 oz (524cal, 57p, 34c, 17f)
3 serving(s) (203cal, 4p, 13c, 14f)
Grocery List (56 items)
Spices and Herbs
Dijon mustard
3 tbsp (45g)
Black pepper
1/4 oz (7g)
Salt
2/3 oz (23g)
Thyme, dried
1/8 oz (2g)
Brown deli mustard
3/4 tbsp (11g)
Fresh basil
18 leaves (9g)
Chili powder
1 tbsp (8g)
Garlic powder
1 tsp (3g)
Balsamic vinegar
1/2 tbsp (8mL)
Dry mustard powder
1 tsp (2g)
Ground ginger
1 tsp (2g)
Dried tarragon
1 tsp, ground (2g)
Oregano, dried
1/3 tsp, leaves (0g)
Vegetables and Vegetable Products
Pickles
8 slices (56g)
Onion
1 medium (2-1/2" dia) (106g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (797g)
Bell pepper
1 large (164g)
Fresh parsley
1 1/2 sprigs (2g)
Dairy and Egg Products
Sliced cheese
4 slice (2/3 oz ea) (76g)
Butter
2 tbsp (27g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Egg whites
3/4 cup (182g)
Eggs
2 1/2 medium (115g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Whole milk
1/8 cup(s) (19mL)
Sausages and Luncheon Meats
Roast beef cold cuts
1/2 lbs (227g)
Chicken cold cuts
3/4 lbs (340g)
Baked Products
Bread
14 2/3 oz (416g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Legumes and Legume Products
Roasted peanuts
1 1/4 cup (183g)
Lentils, raw
1/3 cup (64g)
Chickpeas, canned
1/2 can (224g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Lime juice
2 fl oz (58mL)
Avocados
2 3/4 avocado(s) (553g)
Green olives
18 large (79g)
Apples
2 medium (3" dia) (364g)
Snacks
High-protein granola bar
3 bar (120g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Other
Mixed greens
14 cup (420g)
Coleslaw mix
1 cup (90g)
Poultry Products
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
3 lbs (1412g)
Ground turkey, raw
6 2/3 oz (189g)
Sweets
Honey
1 oz (25g)
Jelly
2 tsp (14g)
Fats and Oils
Salad dressing
3/4 cup (180mL)
Oil
2 oz (59mL)
Olive oil
2/3 oz (26mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Barbecue sauce
6 tbsp (102g)
Apple cider vinegar
1/2 tbsp (0mL)
Beverages
Water
1 1/3 cup(s) (315mL)
Nut and Seed Products
Roasted cashews
4 tbsp (34g)
Sunflower kernels
2 1/2 oz (71g)
Cereal Grains and Pasta
All-purpose flour
2/3 cup(s) (83g)
lunch prep - 2 days
1. Roast beef & pickle sandwich
454cal, 39p, 25c, 20f (per meal)
1 tbsp (15g)
4 slices (28g)
2 slice (2/3 oz ea) (38g)
4 oz (113g)
2 slice(s) (64g)
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
breakfast prep - 2 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
snack prep - 3 days
dinner prep - 1 days
1. Avocado tuna salad
655cal, 61p, 9c, 36f (per meal)
3/8 small (26g)
6 tbsp, chopped (68g)
1 1/2 can (258g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
558cal, 52p, 9c, 35f (per meal)
1/2 lbs (227g)
1 dash (1g)
4 dash, ground (1g)
1/2 tbsp (11g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
18 leaves (9g)
18 oz (510g)
1 tbsp (8g)
1/4 tbsp (1g)
18 large (79g)
1/4 tbsp (5g)
1 tbsp (15mL)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
snack prep - 2 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
lunch prep - 2 days
1. Bbq deli chicken sandwich
387cal, 36p, 44c, 5f (per meal)
1/2 cup (45g)
3 tbsp (51g)
6 oz (170g)
1 1/2 slice(s) (48g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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 - 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.
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1/2 can (224g)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
snack prep - 2 days
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Tender breaded chicken breast
524cal, 57p, 34c, 17f (per meal)
1 tsp, leaves (1g)
1 tsp (2g)
2 tsp, ground (5g)
1 tsp (2g)
1 tsp, ground (2g)
2 tsp (12g)
16 oz (448g)
1/8 cup(s) (20mL)
1/3 medium (15g)
1/3 tsp, leaves (0g)
2/3 cup(s) (83g)
2 2/3 tbsp (40mL)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Stir together flour, tarragon, salt, ginger, pepper, mustard powder, thyme, garlic powder, and oregano in a shallow bowl until well blended. Beat the egg together with the milk until smooth in a bowl. Dredge the chicken breasts in the flour mixture, shake off excess, then dip in egg, and again in flour. Set breasts aside to rest for 10 minutes.
2
Preheat oven to 350 degrees F (175 degrees C).
3
Heat the oil in a skillet over medium-high heat. Dredge the chicken breasts in flour again, and shake off excess. Brown the chicken in the hot oil until golden brown on both sides. Place onto a baking sheet, and bake in preheated oven until the chicken is no longer pink in the center, 20 to 30 minutes.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Basic ground turkey
313cal, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.42x. 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. Tomato and avocado salad
235cal, 3p, 7c, 18f (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.