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 (2025cal, 150g protein, 136g net carbs, 85g fat, 30g fiber per day) cannot be customized.
Day 1
2125cal, 142g protein, 174g net carbs, 79g fat, 37g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 container (131cal, 14p, 13c, 3f)
6 oz (212cal, 38p, 1c, 6f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
4 link (508cal, 56p, 8c, 28f)
1 sweet potato(s) (216cal, 3p, 36c, 4f)
Day 2
2100cal, 156g protein, 109g net carbs, 96g fat, 41g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 container (131cal, 14p, 13c, 3f)
8 oz (401cal, 47p, 16c, 16f)
2 serving(s) (319cal, 14p, 9c, 17f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 oz (565cal, 54p, 21c, 27f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
Day 3
2150cal, 150g protein, 130g net carbs, 98g fat, 35g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 container (131cal, 14p, 13c, 3f)
8 oz (401cal, 47p, 16c, 16f)
2 serving(s) (319cal, 14p, 9c, 17f)
9 oz (383cal, 48p, 0c, 21f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 4
2150cal, 151g protein, 107g net carbs, 113g fat, 21g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container (131cal, 14p, 13c, 3f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
9 1/3 oz (438cal, 52p, 0c, 25f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
9 oz (383cal, 48p, 0c, 21f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 5
1825cal, 163g protein, 134g net carbs, 62g fat, 20g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container (131cal, 14p, 13c, 3f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
8 oz (365cal, 53p, 11c, 12f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 square(s) (60cal, 1p, 4c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
8 oz (380cal, 55p, 11c, 13f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 6
1775cal, 154g protein, 145g net carbs, 56g fat, 20g fiber
1/2 serving(s) (124cal, 9p, 2c, 9f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (365cal, 53p, 11c, 12f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 square(s) (60cal, 1p, 4c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
8 oz (380cal, 55p, 11c, 13f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 7
2100cal, 131g protein, 152g net carbs, 94g fat, 34g fiber
1/2 serving(s) (124cal, 9p, 2c, 9f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 square(s) (60cal, 1p, 4c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Grocery List (54 items)
Vegetables and Vegetable Products
Sweet potatoes
6 sweetpotato, 5" long (1290g)
Brussels sprouts
6 oz (170g)
Lima beans, frozen
7/8 package (10 oz) (249g)
Collard greens
2 2/3 lbs (1210g)
Garlic
13 3/4 clove(s) (41g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Fresh spinach
12 cup(s) (360g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (158g)
Onion
1/4 small (18g)
Romaine lettuce
1/8 head (48g)
Dairy and Egg Products
Eggs
5 1/2 large (275g)
Butter
3/8 stick (47g)
Whole milk
3 1/3 cup (799mL)
Plain lowfat yogurt
3 cup (735g)
Parmesan cheese
2 tbsp (10g)
Sliced cheese
1 1/2 slice (1 oz ea) (42g)
Fats and Oils
Olive oil
2 1/2 oz (81mL)
Marinade sauce
3 tbsp (46mL)
Oil
1/4 lbs (115mL)
Ranch dressing
2 tsp (10mL)
Spices and Herbs
Salt
1 oz (26g)
Black pepper
1/6 oz (6g)
Oregano, dried
1/2 dash, ground (0g)
Balsamic vinegar
1/2 tbsp (8mL)
Mustard
1/2 tbsp (8g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Fruit juice
8 fl oz (240mL)
Grapes
2 2/3 cup (245g)
Apples
3 medium (3" dia) (546g)
Nectarine
2 medium (2-1/2" dia) (284g)
Lemon juice
1/2 tsp (3mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1329g)
Boneless skinless chicken thighs
18 oz (510g)
Ground turkey, raw
9 1/3 oz (265g)
Other
Cottage cheese & fruit cup
5 container (850g)
Teriyaki sauce
1/2 cup (120mL)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Roast beef cold cuts
6 oz (170g)
Legumes and Legume Products
Roasted peanuts
1/3 cup (49g)
Chickpeas, canned
1/2 can (224g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (672g)
Nut and Seed Products
Almonds
1/3 cup, slivered (36g)
Sunflower kernels
1 1/2 oz (43g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (69g)
Long-grain white rice
1/2 cup (82g)
Snacks
Small granola bar
4 bar (100g)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Baked Products
Bread crumbs
1/3 cup (36g)
Hamburger buns
1 bun(s) (51g)
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Beverages
Water
1 cup(s) (211mL)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Barbecue sauce
2 tbsp (34g)
breakfast prep - 3 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
3/4 cup, cubes (100g)
1 1/2 large (75g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3/4 avocado(s) (151g)
1/2 cup, chopped, cooked (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. 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. Marinaded chicken breast
210 cals, 38p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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 brussels sprouts
175 cals, 5p, 9c, 10f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Baked sweet potatoes
215 cals, 3p, 36c, 4f (per meal)
1/4 tbsp (4mL)
1/2 dash, ground (0g)
1 sweetpotato, 5" long (210g)
1/2 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
snack prep - 2 days
dinner prep - 1 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
1/2 lbs (224g)
1/3 cup, slivered (36g)
1/4 cup(s) (28g)
1 1/3 dash (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Olive oil drizzled lima beans
160 cals, 7p, 16c, 5f (per meal)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/8 package (10 oz) (107g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Pan seared breaded tilapia
400 cals, 47p, 16c, 16f (per meal)
4 tsp (19g)
1/3 cup(s) (42g)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. 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.
snack prep - 2 days
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (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. Basic ground turkey
440 cals, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. 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. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
1 1/4 clove (4g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
10 cup(s) (300g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
lunch prep - 2 days
1. Easy garlic chicken
365 cals, 53p, 11c, 12f (per meal)
16 oz (453g)
4 tsp (19g)
1/3 cup (36g)
4 clove(s) (12g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/2 package (10 oz) (142g)
2 dash (2g)
2 tsp (9g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
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!
3. White rice
145 cals, 3p, 32c, 0f (per meal)
1/2 cup (82g)
7/8 cup(s) (211mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
125 cals, 9p, 2c, 9f (per meal)
1 large (50g)
1/2 tsp (3mL)
1 cup(s) (30g)
1 tbsp (5g)
2 tbsp cherry tomatoes (19g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
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.
dinner prep - 1 days
1. Shredded bbq & ranch chicken sandwich
455 cals, 39p, 39c, 16f (per meal)
2 tbsp (34g)
2 tsp (10mL)
1 leaf inner (6g)
1 bun(s) (51g)
1 tsp (5mL)
6 oz (170g)
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Garlic collard greens
210 cals, 10p, 6c, 11f (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.
lunch prep - 1 days
1. Roast beef wrap
605 cals, 49p, 38c, 27f (per meal)
1 1/2 slice (1 oz ea) (42g)
1 1/2 tortilla (approx 7-8" dia) (74g)
6 oz (170g)
1/2 tbsp (8g)
1 1/2 leaf outer (42g)
3/4 plum tomato (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. 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.