2100 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2100 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 (2100cals, 148g protein, 129g net carbs, 98g fat 27g fiber per day) cannot be customized.
Day 1
2100cals, 139g protein, 107g net carbs, 112g fat 25g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
2 egg(s) (159cal, 13p, 1c, 12f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
4 stick(s) (331cal, 27p, 6c, 22f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 burrito(s) (668cal, 45p, 61c, 24f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 2
2125cals, 132g protein, 114g net carbs, 114g fat 28g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
2 egg(s) (159cal, 13p, 1c, 12f)
5 1/3 oz steak (403cal, 32p, 5c, 28f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 burrito(s) (668cal, 45p, 61c, 24f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 3
2125cals, 155g protein, 149g net carbs, 87g fat 29g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 burrito(s) (625cal, 42p, 41c, 31f)
2 serving(s) (141cal, 3p, 15c, 6f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 container (139cal, 20p, 8c, 3f)
Day 4
2075cals, 149g protein, 157g net carbs, 82g fat 30g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 burrito(s) (625cal, 42p, 41c, 31f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 container (139cal, 20p, 8c, 3f)
Day 5
2075cals, 164g protein, 110g net carbs, 95g fat 28g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
3 can(s) (427cal, 21p, 46c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 oz (370cal, 64p, 2c, 12f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
Day 6
2075cals, 150g protein, 109g net carbs, 105g fat 24g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (414cal, 21p, 46c, 11f)
2 cup(s) (298cal, 15p, 23c, 16f)
10 oz (370cal, 64p, 2c, 12f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
Day 7
2100cals, 149g protein, 156g net carbs, 87g fat 24g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (414cal, 21p, 46c, 11f)
2 cup(s) (298cal, 15p, 23c, 16f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (287cal, 8p, 58c, 1f)
Grocery List (59 items)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (664g)
Green onions
1 tbsp chopped (6g)
Romaine lettuce
1 head (562g)
Carrots
1/2 medium (31g)
Zucchini
2 large (646g)
Frozen broccoli
2 1/2 cup (228g)
Shallots
1/3 shallot (38g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Garlic
2 1/2 clove(s) (8g)
Kale leaves
7 3/4 cup, chopped (310g)
Red onion
1 small (70g)
Cucumber
1 cucumber (8-1/4") (301g)
Brussels sprouts
14 oz (401g)
Spices and Herbs
Fresh basil
13 leaves (7g)
Taco seasoning mix
6 tbsp (51g)
Salt
1/6 oz (6g)
Black pepper
1/8 oz (1g)
Ground cumin
1 1/4 tsp (3g)
Crushed red pepper
1 1/4 tsp (2g)
Lemon pepper
1 1/4 tbsp (9g)
Apple cider vinegar
2 tsp (10g)
Chili powder
1/2 tbsp (4g)
Fats and Oils
Olive oil
2 1/2 oz (74mL)
Oil
4 oz (120mL)
Salad dressing
1/3 lbs (161mL)
Dairy and Egg Products
Cheddar cheese
1/2 cup, shredded (64g)
Eggs
10 large (500g)
Whole milk
7 cup(s) (1680mL)
Nonfat greek yogurt, plain
2/3 cup (193g)
String cheese
4 stick (112g)
Goat cheese
2 oz (57g)
Butter
1 tsp (5g)
Sour cream
2 tbsp (24g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Water
10 cup(s) (2370mL)
Legumes and Legume Products
Roasted peanuts
1 cup (155g)
Lentils, raw
1 1/2 cup (264g)
Beef Products
Ground beef (93% lean)
10 oz (284g)
Sirloin steak, raw
1/3 lbs (151g)
Baked Products
Flour tortillas
7 3/4 tortilla (approx 7-8" dia) (378g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
Vegetable broth
1/8 cup(s) (mL)
Condensed canned chicken noodle soup
3 can (10.5 oz) (894g)
Nut and Seed Products
Almonds
3 oz (88g)
Walnuts
1/3 cup, chopped (37g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Blueberries
2 cup (296g)
Strawberries
3 cup, whole (432g)
Apples
1/2 small (2-3/4" dia) (66g)
Green olives
9 large (40g)
Other
Protein greek yogurt, flavored
2 container (300g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Mixed greens
2 1/4 cup (68g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Maple syrup
1 tbsp (13mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1099g)
Snacks
Beef jerky
4 oz (113g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
breakfast prep - 2 days
1. Tomato and basil omelet
152cal, 8p, 2c, 13f (per meal)
1/2 plum tomato (31g)
2 leaves (1g)
1/2 tbsp (8mL)
1/2 tbsp chopped (3g)
1/2 tbsp, shredded (4g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tomato, cheese, basil, onion, half of the oil, and some salt and pepper together.
2
Heat remaining oil in a small frying pan and pour in an even layer of the eggs. Once cooked, spoon tomato mixture over half of the omelette, and fold the other half of the omelette over it.
3
Keep on the heat for another 30 seconds or so and then remove and plate.
2. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Beef burrito
668cal, 45p, 61c, 24f (per meal)
10 oz (284g)
3 tbsp (26g)
2/3 cup shredded (31g)
1/2 roma tomato (40g)
2 tbsp (35g)
4 tbsp, shredded (28g)
2 tortilla (approx 12" dia) (234g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium-high heat. Add the ground beef and cook, breaking it apart with a spoon, until browned, about 8-10 minutes.
2
Stir in the taco seasoning and a small splash of water, mixing until well combined. Turn off the heat.
3
To assemble the burrito, place the ground beef in the center of the tortilla and top with romaine lettuce, tomatoes, Greek yogurt, and shredded cheddar cheese. Wrap the burrito tightly and serve.
4
Meal prep note: To prep in advance, cook the ground beef and store it in an airtight container in the fridge for up to 3 days. When you're ready to assemble, simply reheat the beef and add your fresh toppings before wrapping.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
384cal, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
lunch prep - 1 days
1. Steak with shallot sauce
404cal, 32p, 5c, 28f (per meal)
1 tsp (5mL)
1 tsp (5g)
1/8 cup(s) (mL)
1/3 shallot (38g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (per meal)
1/2 tbsp (8mL)
2/3 sweetpotato, 5" long (140g)
1 1/3 dash, ground (0g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
2 1/2 tsp (13mL)
2 1/2 cup (228g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Lentil kale salad
487cal, 19p, 41c, 23f (per meal)
2 1/2 clove(s) (8g)
1 1/4 tsp (3g)
2 1/2 cup(s) (593mL)
1 1/4 tsp (2g)
3 3/4 cup, chopped (150g)
2 1/2 tbsp (38mL)
2 1/2 tbsp, slivered (17g)
2 1/2 tbsp (38mL)
10 tbsp (120g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
breakfast prep - 3 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 2 days
1. Chicken burrito
625cal, 42p, 41c, 31f (per meal)
2 tbsp (30mL)
2 tbsp (24g)
10 oz (284g)
3 tbsp (26g)
2 tortilla (approx 10" dia) (144g)
2/3 cup shredded (31g)
1/2 roma tomato (40g)
4 tbsp, shredded (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add the cubed chicken and cook 7-10 minutes until it's no longer pink inside.
2
Stir in the taco seasoning and a small splash of water, if needed, mixing until well combined. Turn off the heat.
3
To assemble the burrito, place the chicken in the center of the tortilla and top with lettuce, tomatoes, sour cream, and shredded cheddar cheese. Wrap the burrito tightly and serve.
4
Meal prep note: To prep in advance, cook the chicken and store it in an airtight container in the fridge for up to 3 days. When you're ready to assemble, simply reheat the chicken and add your fresh toppings before wrapping.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack 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. Chicken noodle soup
427cal, 21p, 46c, 14f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
370cal, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Brussels sprout, apple & walnut side salad
338cal, 6p, 16c, 26f (per meal)
2 tbsp (30mL)
2 tsp (10g)
1/3 cup, chopped (37g)
1/2 small (2-3/4" dia) (66g)
2 cup (176g)
1 tbsp (13mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
snack prep - 2 days
breakfast prep - 2 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
3. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Warm brussels sprout & lentil salad
415cal, 21p, 46c, 11f (per meal)
3/4 cup (144g)
3 tbsp (45mL)
3 cup(s) (711mL)
4 1/2 cup, shredded (225g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
9 leaves (5g)
1/2 lbs (255g)
1/2 tbsp (4g)
3 dash (0g)
9 large (40g)
3 dash (2g)
1/2 tbsp (8mL)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. 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. Flavored rice mix
287cal, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.