2200 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2200 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 (2175cals, 159g protein, 164g net carbs, 86g fat 30g fiber per day) cannot be customized.
Day 1
2150cals, 176g protein, 91g net carbs, 110g fat 24g fiber per day
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (478cal, 45p, 5c, 31f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
2200cals, 149g protein, 139g net carbs, 104g fat 24g fiber per day
1 1/2 sandwich(es) (570cal, 25p, 42c, 30f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (531cal, 48p, 8c, 33f)
2 slice(s) (229cal, 8p, 24c, 10f)
Day 3
2175cals, 166g protein, 200g net carbs, 66g fat 28g fiber per day
1 1/2 sandwich(es) (570cal, 25p, 42c, 30f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
Day 4
2250cals, 162g protein, 248g net carbs, 56g fat 25g fiber per day
2 sandwich(es) (696cal, 40p, 103c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
Day 5
2200cals, 146g protein, 209g net carbs, 72g fat 31g fiber per day
1 sandwich(es) (456cal, 39p, 39c, 16f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (474cal, 51p, 43c, 10f)
2 cup(s) (229cal, 3p, 51c, 1f)
Day 6
2175cals, 139g protein, 173g net carbs, 86g fat 38g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (474cal, 51p, 43c, 10f)
2 cup(s) (229cal, 3p, 51c, 1f)
Day 7
2150cals, 175g protein, 88g net carbs, 106g fat 38g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
14 oz (555cal, 88p, 0c, 23f)
2 serving(s) (136cal, 3p, 8c, 9f)
Grocery List (58 items)
Dairy and Egg Products
Eggs
8 large (400g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
2 2/3 tbsp (36g)
Whole milk
1 1/3 cup(s) (319mL)
Beef Products
Ground beef (93% lean)
1/2 lbs (227g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Grapes
2 cup (184g)
Lime juice
1/2 fl oz (15mL)
Pears
2 medium (356g)
Lemon juice
1/2 tbsp (8mL)
Avocados
3 1/4 avocado(s) (653g)
Fruit juice
32 fl oz (960mL)
Snacks
High-protein granola bar
2 bar (80g)
Spices and Herbs
Ground cumin
1/4 oz (8g)
Chili powder
2 tsp (5g)
Garlic powder
2 g (2g)
Salt
3 g (3g)
Crushed red pepper
1 1/4 tsp (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Fresh basil
4 leaves (2g)
Black pepper
1/4 tbsp (1g)
Soups, Sauces, and Gravies
Beef broth
2 tbsp (31mL)
Pesto sauce
1/4 cup (72g)
Barbecue sauce
8 fl oz (279g)
Apple cider vinegar
3/4 tbsp (1mL)
Other
Chuck roast, boneless, beef, raw
1/2 lbs (227g)
Mixed greens
10 1/2 cup (315g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
3 container (510g)
Coleslaw mix
1/2 cup (45g)
Vegetables and Vegetable Products
Onion
3/4 medium (2-1/2" dia) (80g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (402g)
Fresh spinach
2 1/2 cup(s) (75g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Sweet pickles
8 chips (60g)
Romaine lettuce
1 1/4 head (756g)
Fresh parsley
2 1/4 sprigs (2g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Beverages
Water
1 1/3 cup(s) (315mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Firm tofu
1/2 lbs (255g)
Chickpeas, canned
3/4 can (336g)
Fats and Oils
Oil
1 1/3 oz (41mL)
Salad dressing
1/3 lbs (163mL)
Olive oil
1 tsp (5mL)
Ranch dressing
2 tsp (10mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/4 lbs (1900g)
Sweets
Honey
3 oz (84g)
Baked Products
Bread
22 1/2 oz (640g)
Hamburger buns
5 bun(s) (255g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Canned tuna
1 1/2 can (258g)
Pork Products
Bacon
9 slice(s) (90g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (227g)
breakfast prep - 2 days
1. Paleo beef & egg bowl
236cal, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
snack prep - 2 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 1 days
1. Slow cooker Mexican beef
478cal, 45p, 5c, 31f (per meal)
1/2 tbsp (8mL)
1/4 tbsp (2g)
4 dash (1g)
2 tbsp (30mL)
1/2 lbs (227g)
1/4 medium (2-1/2" dia) (28g)
4 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix the spices plus some salt in a small bowl and rub the spice mixture over the entire roast.
2
Place the sliced onion on the bottom of the crock pot and place the roast on top. Drizzle the lime juice over the roast and pour in the beef broth.
3
Cover and cook on low for 8-10 hours until beef is tender.
4
Shred the beef with two forks and stir to combine with onions and juices. Serve.
2. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
380cal, 50p, 5c, 17f (per meal)
2 tbsp (28mL)
1 1/4 tsp (6mL)
1/2 lbs (213g)
2 1/2 cup(s) (75g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
570cal, 25p, 42c, 30f (per meal)
1/2 lbs (255g)
1/4 tbsp (1g)
1 1/2 cup (45g)
1/2 tbsp (4g)
1 tbsp (6g)
1 tbsp (15mL)
1/4 cup (72g)
6 slice(s) (192g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Simple sardine salad
531cal, 48p, 8c, 33f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
2. Simple garlic bread
229cal, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
779cal, 81p, 83c, 10f (per meal)
1 1/2 lbs (672g)
1/2 cup (143g)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
snack prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Bacon
152cal, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Toast with butter
227cal, 8p, 24c, 10f (per meal)
lunch prep - 1 days
1. Bbq chipped ham sandwich
696cal, 40p, 103c, 12f (per meal)
8 chips (60g)
6 tbsp (102g)
1/2 lbs (227g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl mix together the ham and barbecue sauce until ham is fully coated.
2
Optional: heat ham & barbecue together in a skillet, stirring occasionally, for a few minutes until warmed through.
3
Place ham in between bun and top with pickles. Serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (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.
lunch prep - 1 days
1. Shredded bbq & ranch chicken sandwich
456cal, 39p, 39c, 16f (per meal)
6 oz (170g)
1 tsp (5mL)
1 leaf inner (6g)
2 tsp (10mL)
1 bun(s) (51g)
2 tbsp (34g)
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. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 3 days
1. Avocado
176cal, 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.
2. Cottage cheese & fruit cup
131cal, 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.
dinner prep - 2 days
1. Hot honey chicken sandwich
474cal, 51p, 43c, 10f (per meal)
1/2 tsp (3mL)
4 tbsp (23g)
2 dash (0g)
1 tbsp (21g)
1 bun(s) (51g)
1/2 lbs (227g)
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 leaves (1g)
2 dash (0g)
1/2 avocado(s) (101g)
2 large (100g)
2 dash (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
3/8 small (26g)
6 slice (192g)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
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. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Basic chicken breast
555cal, 88p, 0c, 23f (per meal)
Recipe has been scaled from original by 0.88x. 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. Simple mixed greens salad
136cal, 3p, 8c, 9f (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.