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 (2025cal, 148g protein, 150g net carbs, 82g fat, 23g fiber per day) cannot be customized.
Day 1
2050cal, 140g protein, 162g net carbs, 86g fat, 20g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (37cal, 5p, 3c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 2/3 serving(s) (490cal, 49p, 51c, 8f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 2
2050cal, 135g protein, 193g net carbs, 70g fat, 25g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/2 serving(s) (37cal, 5p, 3c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 2/3 serving(s) (490cal, 49p, 51c, 8f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 3
1975cal, 149g protein, 149g net carbs, 77g fat, 23g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 square(s) (60cal, 1p, 4c, 4f)
1 kiwi (47cal, 1p, 8c, 0f)
10 oz (353cal, 63p, 2c, 11f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
Day 4
2000cal, 132g protein, 95g net carbs, 110g fat, 23g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (469cal, 32p, 11c, 32f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 square(s) (60cal, 1p, 4c, 4f)
1 kiwi (47cal, 1p, 8c, 0f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 5
2025cal, 143g protein, 149g net carbs, 84g fat, 24g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (469cal, 32p, 11c, 32f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 square(s) (60cal, 1p, 4c, 4f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 2/3 serving(s) (307cal, 13p, 61c, 1f)
Day 6
2000cal, 146g protein, 179g net carbs, 67g fat, 23g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 2/3 serving(s) (307cal, 13p, 61c, 1f)
Day 7
2025cal, 188g protein, 122g net carbs, 77g fat, 25g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
16 oz (724cal, 106p, 11c, 26f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (49 items)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Kiwi
3 fruit (207g)
Lemon juice
1 tsp (5mL)
Lime juice
1/2 tbsp (8mL)
Dairy and Egg Products
Eggs
16 1/2 medium (726g)
Whole milk
3 cup (720mL)
Butter
1/4 stick (28g)
Sliced cheese
2 slice (1 oz ea) (56g)
Low fat cottage cheese (1% milkfat)
3 1/4 cup (735g)
Lowfat greek yogurt
2 1/2 cup (700g)
Provolone cheese
1 1/2 slice(s) (42g)
Cheese
2 tbsp, shredded (14g)
Baked Products
Bread
22 1/2 oz (640g)
Snacks
Beef jerky
1 oz (28g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
3 g (3g)
Cinnamon
4 dash (1g)
Thyme, dried
4 dash, leaves (1g)
Taco seasoning mix
1 tbsp (9g)
Finfish and Shellfish Products
Shrimp, raw
13 1/4 oz (378g)
Canned tuna
1 1/2 can (258g)
Vegetables and Vegetable Products
Frozen broccoli
5/6 package (237g)
Tomatoes
14 tbsp cherry tomatoes (130g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Onion
1 medium (2-1/2" dia) (109g)
Bell pepper
2 large (349g)
Romaine lettuce
3 leaf inner (18g)
Beets, precooked (canned or refrigerated)
3/4 lbs (327g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/6 pouch (~5.6 oz) (132g)
Fats and Oils
Olive oil
2 1/2 tsp (12mL)
Salad dressing
1 cup (251mL)
Cooking spray
2 spray(s) , about 1/3 second each (1g)
Marinade sauce
5 tbsp (74mL)
Oil
2 1/2 oz (76mL)
Other
Mixed greens
15 3/4 cup (473g)
Cottage cheese & fruit cup
2 container (340g)
Italian seasoning
3 dash (1g)
Chicken bone broth
1 2/3 cup(s) (mL)
Sweets
Honey
1/4 cup (91g)
Chocolate, dark, 70-85%
3 square(s) (30g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1176g)
Beef Products
Sirloin steak, raw
1 lbs (454g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tsp (0mL)
Cereal Grains and Pasta
Long-grain white rice
13 1/4 tbsp (154g)
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.
snack prep - 2 days
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. 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)
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
490 cals, 49p, 51c, 8f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
13 1/3 oz (378g)
5/6 package (237g)
5/6 pouch (~5.6 oz) (132g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Cottage cheese & fruit cup
260 cals, 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 - 2 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. 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. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
670 cals, 47p, 11c, 47f (per meal)
1 tbsp (15mL)
3 dash (1g)
1 1/2 slice(s) (42g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 small (111g)
6 oz (170g)
3 leaf inner (18g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Steak and beet salad
470 cals, 32p, 11c, 32f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
4 tbsp (60mL)
1 cup chopped (91g)
3 cup (90g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. 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 - 2 days
1. Chicken beet & carrot salad bowl
450 cals, 53p, 11c, 20f (per meal)
1 lbs (448g)
1 tsp (0mL)
4 dash, leaves (1g)
2 tbsp (30mL)
1 medium (61g)
1/2 lbs (227g)
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.
2. Bone both rice
305 cals, 13p, 61c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
snack prep - 2 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
2. Grapefruit
60 cals, 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)
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.
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. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Southwest chicken
725 cals, 106p, 11c, 26f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.