2000 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2000 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 (2000cals, 146g protein, 124g net carbs, 91g fat 27g fiber per day) cannot be customized.
Day 1
2050cals, 133g protein, 139g net carbs, 94g fat 30g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
2 egg(s) (159cal, 13p, 1c, 12f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
2 taco(s) (438cal, 28p, 30c, 19f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (139cal, 20p, 8c, 3f)
Day 2
2050cals, 135g protein, 119g net carbs, 104g fat 24g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
2 egg(s) (159cal, 13p, 1c, 12f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
6 2/3 oz (383cal, 46p, 2c, 22f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 3
1975cals, 142g protein, 134g net carbs, 86g fat 25g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
8 oz (317cal, 50p, 0c, 13f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 1/2 serving(s) (179cal, 5p, 32c, 1f)
6 2/3 oz (383cal, 46p, 2c, 22f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 4
2050cals, 155g protein, 106g net carbs, 100g fat 26g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 serving(s) (436cal, 41p, 6c, 24f)
2 container (261cal, 28p, 26c, 5f)
13 1/3 oz (550cal, 49p, 0c, 38f)
1 serving(s) (106cal, 3p, 16c, 2f)
Day 5
2000cals, 141g protein, 122g net carbs, 94g fat 25g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sandwich(es) (453cal, 37p, 28c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
13 1/3 oz (550cal, 49p, 0c, 38f)
1 serving(s) (106cal, 3p, 16c, 2f)
Day 6
1975cals, 158g protein, 124g net carbs, 81g fat 28g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
13 1/3 oz (495cal, 67p, 0c, 25f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
Day 7
1975cals, 158g protein, 124g net carbs, 81g fat 28g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
13 1/3 oz (495cal, 67p, 0c, 25f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
Grocery List (53 items)
Fruits and Fruit Juices
Avocados
3/4 avocado(s) (151g)
Apples
1 medium (3" dia) (182g)
Pears
6 medium (1068g)
Peach
5 medium (2-2/3" dia) (750g)
Lime juice
1 tsp (5mL)
Poultry Products
Ground turkey, raw
4 oz (113g)
Boneless skinless chicken breast, raw
2 1/2 lbs (1056g)
Chicken wings, with skin, raw
1 2/3 lbs (757g)
Other
Mixed greens
1 3/4 cup (53g)
Protein greek yogurt, flavored
1 container (150g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Cottage cheese & fruit cup
3 container (510g)
Guacamole, store-bought
6 tbsp (93g)
Soups, Sauces, and Gravies
Salsa
4 tbsp (65g)
Frank's red hot sauce
1/4 cup (53mL)
Pesto sauce
1/2 tbsp (8g)
Baked Products
Corn tortillas
2 tortilla, medium (approx 6" dia) (52g)
Bread
3/4 lbs (352g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Fats and Oils
Oil
2 3/4 oz (85mL)
Caesar salad dressing
1/4 cup (49g)
Olive oil
2 oz (60mL)
Spices and Herbs
Taco seasoning mix
1/4 packet (9g)
Salt
2/3 oz (20g)
Black pepper
1/8 oz (2g)
Cinnamon
2 tsp (5g)
Curry powder
2 1/2 tbsp (16g)
Dijon mustard
3/4 oz (20g)
Vegetables and Vegetable Products
Garlic
2 clove(s) (6g)
Collard greens
2/3 lbs (303g)
Potatoes
2 1/4 lbs (1008g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (165g)
Romaine lettuce
1 leaf inner (6g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Frozen green beans
2 cup (242g)
Kale leaves
2/3 bunch (113g)
Dairy and Egg Products
Eggs
10 large (500g)
Plain lowfat yogurt
2 cup (490g)
Parmesan cheese
1/4 cup (22g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
3 cup(s) (751mL)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Butter
2 tbsp (27g)
Beverages
Water
1 1/2 cup(s) (356mL)
Sweets
Sugar
2 tbsp (26g)
Breakfast Cereals
Quick oats
1 cup (80g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Hummus
1/2 cup (113g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Cod, raw
1 2/3 lbs (756g)
Sausages and Luncheon Meats
Turkey cold cuts
4 oz (113g)
dinner prep - 1 days
1. Classic turkey tacos
438cal, 28p, 30c, 19f (per meal)
1/4 avocado(s) (50g)
4 oz (113g)
4 tbsp (8g)
4 tbsp (65g)
2 tortilla, medium (approx 6" dia) (52g)
3/8 tsp (2mL)
1/4 packet (9g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add the turkey and break it apart. Cook until browned.
2
Add taco seasoning and a splash of water. Mix until well-combined. Cook for a couple more minutes and remove from heat.
3
Create tacos by layering tortilla, greens, turkey, salsa, and avocado. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
1/4 cup (53mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
106cal, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
217cal, 6p, 37c, 3f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 2 days
dinner prep - 2 days
1. Caesar chicken breasts
383cal, 46p, 2c, 22f (per meal)
1/4 cup (17g)
1/4 cup (49g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. 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. Homemade mashed potatoes
179cal, 5p, 32c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
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.
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Indian chicken wings
550cal, 49p, 0c, 38f (per meal)
2 1/2 tbsp (16g)
1/2 tbsp (10g)
1 2/3 lbs (757g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Parmesan & pesto roasted potatoes
106cal, 3p, 16c, 2f (per meal)
1/2 lbs (227g)
1 tbsp (5g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8g)
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, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
lunch prep - 1 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
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.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Turkey sandwich with mustard
453cal, 37p, 28c, 19f (per meal)
1 tsp (5g)
1 leaf inner (6g)
2 slice(s), thin/small (30g)
2 slice (64g)
2 slice (3/4 oz ea) (42g)
4 oz (113g)
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Egg & guac sandwich
381cal, 22p, 25c, 19f (per meal)
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and 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.
dinner prep - 2 days
1. Simple roasted cod
495cal, 67p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered green beans
147cal, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
1. Kale chips
69cal, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve