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 (2225cal, 160g protein, 135g net carbs, 101g fat, 31g fiber per day) cannot be customized.
Day 1
2225cal, 155g protein, 170g net carbs, 88g fat, 34g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1/2 serving(s) (271cal, 13p, 31c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 3/4 serving(s) (368cal, 4p, 43c, 16f)
Day 2
2200cal, 140g protein, 85g net carbs, 129g fat, 34g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (584cal, 44p, 12c, 38f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 serving(s) (421cal, 33p, 20c, 19f)
2 serving(s) (361cal, 17p, 5c, 28f)
Day 3
2200cal, 167g protein, 85g net carbs, 121g fat, 25g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (584cal, 44p, 12c, 38f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
Day 4
2250cal, 165g protein, 149g net carbs, 97g fat, 33g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1 serving(s) (171cal, 9p, 12c, 7f)
12 crisps (122cal, 2p, 21c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
Day 5
2150cal, 149g protein, 142g net carbs, 98g fat, 29g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
6 oz (61cal, 2p, 13c, 0f)
1 serving(s) (61cal, 1p, 3c, 5f)
12 crisps (122cal, 2p, 21c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
Day 6
2225cal, 175g protein, 146g net carbs, 90g fat, 35g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
6 oz (61cal, 2p, 13c, 0f)
1 serving(s) (61cal, 1p, 3c, 5f)
3/4 serving(s) (198cal, 23p, 16c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (498cal, 44p, 6c, 33f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Day 7
2250cal, 170g protein, 169g net carbs, 86g fat, 28g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
6 oz (61cal, 2p, 13c, 0f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 sandwich(es) (739cal, 61p, 85c, 15f)
3/4 serving(s) (198cal, 23p, 16c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (498cal, 44p, 6c, 33f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Grocery List (64 items)
Fats and Oils
Oil
2 1/3 oz (71mL)
Olive oil
1 3/4 oz (55mL)
Balsamic vinaigrette
5 2/3 oz (165mL)
Mayonnaise
1 tbsp (15mL)
Dairy and Egg Products
Eggs
22 1/2 medium (994g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
2 cup (480mL)
Blue cheese
3/4 cup, crumbled, not packed (101g)
Butter
1/2 tbsp (7g)
Lowfat greek yogurt
1 1/2 cup (420g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Vegetables and Vegetable Products
Garlic
1 1/4 clove(s) (4g)
Fresh spinach
8 cup(s) (242g)
Onion
2 medium (2-1/2" dia) (211g)
Carrots
9 1/2 medium (585g)
Raw celery
1/4 stalk, medium (7-1/2" - 8" long) (10g)
Canned crushed tomatoes
1/8 can (51g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (311g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (704g)
Artichokes, canned
2/3 cup hearts (112g)
Romaine lettuce
9 cup shredded (423g)
Beets, precooked (canned or refrigerated)
14 oz (402g)
Edamame, frozen, shelled
1/2 cup (59g)
Kale leaves
6 cup, chopped (240g)
Fresh parsley
1 3/4 bunch (35g)
Frozen mixed veggies
1 3/4 cup (236g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Spices and Herbs
Black pepper
2 1/2 g (3g)
Salt
1/3 oz (9g)
Lemon pepper
2 tsp (4g)
Oregano, dried
1 dash, leaves (0g)
Basil, dried
1 dash, leaves (0g)
Rosemary, dried
3 g (3g)
Thyme, dried
1/4 tbsp, leaves (1g)
Balsamic vinegar
2 1/2 fluid ounce (67mL)
Cinnamon
1 tsp (3g)
Paprika
1 tsp (2g)
Ground cumin
1 tbsp (6g)
Cajun seasoning
2 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (937g)
Beverages
Water
6 1/2 cup (1574mL)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Roasted peanuts
1/2 cup (73g)
Chickpeas, canned
1 1/2 can (672g)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Avocados
1/2 avocado(s) (101g)
Watermelon
18 oz (510g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (56g)
Sunflower kernels
2 oz (57g)
Mixed nuts
1/3 cup (45g)
Other
Mixed greens
5 cup (150g)
Cottage cheese & fruit cup
2 container (340g)
Baked chips, any flavor
24 crips (56g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Chuck roast, boneless, beef, raw
1 lbs (454g)
Sub roll(s)
2 roll(s) (170g)
Finfish and Shellfish Products
Canned salmon
6 oz (170g)
Shrimp, cooked
6 oz (170g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (255g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
Frank's red hot sauce
1 3/4 tbsp (26mL)
Baked Products
Pita bread
2 pita, large (6-1/2" dia) (128g)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
lunch prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Lentil Soup
270 cals, 13p, 31c, 8f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (15g)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1/4 clove(s) (1g)
1 dash, leaves (0g)
1/8 can (51g)
4 tbsp (48g)
1 cup(s) (237mL)
1/8 cup(s) (2g)
1 dash (1g)
1/2 dash, ground (0g)
1/2 tbsp (8mL)
1 dash, leaves (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Roasted rosemary sweet potatoes
370 cals, 4p, 43c, 16f (per meal)
1 1/6 sweetpotato, 5" long (245g)
1 3/4 tsp (2g)
3 1/2 tsp (18mL)
1/2 tsp (4g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. 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)
dinner prep - 1 days
1. Salmon & artichoke salad
420 cals, 33p, 20c, 19f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 2 days
1. Simple cobb salad
585 cals, 44p, 12c, 38f (per meal)
1/2 lbs (255g)
3 medium (132g)
9 cup shredded (423g)
3/4 cup, crumbled, not packed (101g)
3/4 cup cherry tomatoes (112g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
600 cals, 70p, 15c, 27f (per meal)
1 1/3 lbs (597g)
1 1/3 tsp (0mL)
1/4 tbsp, leaves (1g)
2 2/3 tbsp (40mL)
1 1/3 medium (81g)
2/3 lbs (302g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/2 avocado(s) (101g)
1/3 cup, chopped, cooked (60g)
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.
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. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 days
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 - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (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.
3. Watermelon
60 cals, 2p, 13c, 0f (per meal)
18 oz (510g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Lebanese beef pitas
555 cals, 55p, 37c, 18f (per meal)
4 dash (1g)
4 dash (1g)
1/2 tbsp (3g)
4 tbsp chopped (15g)
1/2 small (35g)
1 pita, large (6-1/2" dia) (64g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 360°F (180°C).
2
In a large bowl, mix together the ground beef, onion, parsley, spices, and a pinch of salt.
3
Slice each pita in half down the middle like a hamburger bun so that there is a top and bottom "bun".
4
Place pita bottoms on an oven tray and top with an even amount of the beef mixture. Press pita tops on top and slice down the middle to cut everything in half.
5
Bake for about 20 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. 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. Mixed vegetables
170 cals, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Balsamic pot roast
500 cals, 44p, 6c, 33f (per meal)
1 lbs (454g)
1/2 tbsp (7g)
1 cup(s) (237mL)
2 tbsp (30mL)
1/2 large (75g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
2
Season chuck roast with salt/pepper to taste.
3
Heat a skillet over high heat and add half of the butter.
4
Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.
5
Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
6
Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
7
Add in the water and onion; mix.
8
Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.
9
If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
10
Serve meat with onion sauce.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
1. Yogurt and cucumber
200 cals, 23p, 16c, 4f (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.
lunch prep - 1 days
1. Cajun shrimp sandwich
740 cals, 61p, 85c, 15f (per meal)
2 dash (1g)
2 tbsp (35g)
1 cup (30g)
1 tbsp (15mL)
6 oz (170g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, mix the mayonnaise, greek yogurt, cajun seasoning, and some salt and pepper.
2
Spread about 1/3 of the sauce inside the roll. Add the shrimp to the bowl and toss to coat with remaining sauce.
3
Stuff rolls with greens and shrimp. Serve.