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 (1875cal, 135g protein, 142g net carbs, 70g fat, 34g fiber per day) cannot be customized.
Day 1
1900cal, 141g protein, 126g net carbs, 82g fat, 27g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 serving(s) (554cal, 55p, 32c, 20f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
8 oz (317cal, 50p, 0c, 13f)
1 1/3 serving(s) (245cal, 10p, 49c, 1f)
Day 2
1900cal, 141g protein, 126g net carbs, 82g fat, 27g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 serving(s) (554cal, 55p, 32c, 20f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
8 oz (317cal, 50p, 0c, 13f)
1 1/3 serving(s) (245cal, 10p, 49c, 1f)
Day 3
1875cal, 135g protein, 105g net carbs, 90g fat, 29g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
Day 4
1875cal, 146g protein, 108g net carbs, 76g fat, 42g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
12 oz (444cal, 76p, 2c, 14f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 5
1850cal, 126g protein, 180g net carbs, 50g fat, 45g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (369cal, 34p, 35c, 5f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
8 oz (347cal, 54p, 15c, 8f)
1 cup(s) (97cal, 4p, 13c, 1f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 6
1825cal, 126g protein, 184g net carbs, 50g fat, 35g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 can(s) (364cal, 12p, 25c, 22f)
1 cup(s) (249cal, 28p, 29c, 2f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 carrot(s) (108cal, 2p, 16c, 0f)
8 oz (347cal, 54p, 15c, 8f)
1 cup(s) (97cal, 4p, 13c, 1f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 7
1900cal, 131g protein, 165g net carbs, 63g fat, 34g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 can(s) (364cal, 12p, 25c, 22f)
1 cup(s) (249cal, 28p, 29c, 2f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 carrot(s) (108cal, 2p, 16c, 0f)
10 oz (353cal, 63p, 2c, 11f)
1 1/4 serving(s) (263cal, 3p, 31c, 12f)
Grocery List (55 items)
Fats and Oils
Oil
2 1/4 oz (67mL)
Olive oil
1 1/4 oz (39mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
5 tbsp (74mL)
Dairy and Egg Products
Eggs
14 medium (614g)
Cheese
4 tbsp, shredded (28g)
Butter
2 tsp (9g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Plain lowfat yogurt
1 cup (245g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Vegetables and Vegetable Products
Carrots
21 1/2 medium (1305g)
Tomatoes
1 medium whole (2-3/5" dia) (117g)
Beets, precooked (canned or refrigerated)
1/3 lbs (151g)
Onion
3 1/3 medium (2-1/2" dia) (366g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen corn kernels
2 3/4 tbsp (23g)
Frozen mixed veggies
2 cup (270g)
Habanero peppers
2/3 pepper (9g)
Garlic
2 clove(s) (6g)
Sweet potatoes
5/6 sweetpotato, 5" long (175g)
Fruits and Fruit Juices
Grapefruit
4 1/2 large (approx 4-1/2" dia) (1494g)
Avocados
3 avocado(s) (603g)
Lemon juice
1/4 fl oz (9mL)
Grapes
2 cup (184g)
Lime juice
3/8 fl oz (13mL)
Raspberries
4 1/3 cup (533g)
Nectarine
2 medium (2-1/2" dia) (284g)
Sweets
Chocolate, dark, 70-85%
12 square(s) (120g)
Honey
1/4 lbs (124g)
Brown sugar
2 tbsp (24g)
Other
Chicken bone broth
1 1/3 cup(s) (mL)
Mixed greens
7 cup (210g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Brown rice
1/2 cup (84g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2270g)
Spices and Herbs
Dijon mustard
3 tbsp (50g)
Thyme, dried
1/2 tbsp, leaves (2g)
Black pepper
2 g (2g)
Salt
5 1/2 g (5g)
Lemon pepper
3/4 tbsp (5g)
Red wine vinegar
1 1/2 oz (43mL)
Dried dill weed
4 dash (1g)
Chili powder
1/3 tsp (1g)
Allspice
1/3 tsp (1g)
Rosemary, dried
1 1/4 tsp (1g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Canned clam chowder
2 can (18.5 oz) (1038g)
Beverages
Water
1 1/6 cup(s) (277mL)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Shrimp, raw
4 oz (113g)
Baked Products
Bread
11 slice (352g)
Legumes and Legume Products
Black beans
1/3 can(s) (146g)
Soy sauce
2 2/3 tbsp (40mL)
Snacks
Tortilla chips
1 1/2 oz (43g)
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
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. Bone both rice
245 cals, 10p, 49c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
lunch prep - 2 days
1. Honey mustard chicken salad
555 cals, 55p, 32c, 20f (per meal)
1/2 avocado(s) (101g)
1/2 cup, sliced (90g)
4 cup (120g)
1 lbs (454g)
2 1/2 tsp (12mL)
3 tbsp (68g)
3 tbsp (50g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
600 cals, 70p, 15c, 27f (per meal)
2/3 lbs (299g)
2/3 tsp (0mL)
1/3 tsp, leaves (0g)
4 tsp (20mL)
2/3 medium (41g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
breakfast prep - 2 days
1. Herb & onion frittata
305 cals, 18p, 14c, 19f (per meal)
1 cup, chopped (160g)
4 dash, leaves (1g)
2 tbsp, shredded (14g)
1 dash (0g)
1 dash (0g)
2 large (100g)
1 tsp (5mL)
1/4 cup(s) (59mL)
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
6 slice (192g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (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.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (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. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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)
lunch prep - 1 days
1. Southwest shrimp & black bean bowl
370 cals, 34p, 35c, 5f (per meal)
1/3 roma tomato (27g)
4 oz (113g)
1/3 can(s) (146g)
2 2/3 tbsp (23g)
1 3/4 tbsp (21g)
1/3 tsp (1g)
1/4 tbsp (3mL)
1 tsp (5mL)
2/3 tbsp (0mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Jerk-y chicken
345 cals, 54p, 15c, 8f (per meal)
1/3 tsp, leaves (0g)
2 2/3 tbsp (40mL)
16 oz (453g)
2/3 pepper (9g)
2 tbsp chopped (20g)
2 tbsp (24g)
1/4 tbsp (3mL)
2 2/3 tbsp (40mL)
2 clove(s) (6g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine the onion, brown sugar, soy sauce, red wine vinegar, thyme, oil, garlic, allspice, and habanero pepper (use less of the pepper if you'd like the dish to be less spicy) in a food processor or blender. Blend until smooth. Place the chicken in a bowl, pour about half of the sauce over it, and rub the sauce evenly over the chicken. (Optional: cover and marinate in the fridge for at least an hour.)
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 5-6 minutes per side until it’s no longer pink inside.
3
In a small pan, heat the remaining sauce for a couple of minutes until it slightly thickens. Pour over the chicken when serving.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Clam chowder
365 cals, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roasted rosemary sweet potatoes
265 cals, 3p, 31c, 12f (per meal)
5/6 sweetpotato, 5" long (175g)
1 1/4 tsp (1g)
2 1/2 tsp (13mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.