2300 calorie meal plan to gain muscle/weight
Build muscle with this 2300 calorie meal plan. The plan is high-protein and suitable for a number of goals including bodybuilding and possibly weight loss, depending on your individual caloric needs. If you need help figuring out how many calories your diet plan needs to have for you to gain muscle or lose weight, check out Strongr Fastr's meal planner which will calculate all that for you. To follow this plan pick option 1 (generate your own customizable version) or 2 (sample plan) both of which will give you the daily recipes and grocery list you need to stay on track.
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 (2275cal, 167g protein, 138g net carbs, 104g fat, 31g fiber per day) cannot be customized.
Day 1
2275cal, 160g protein, 143g net carbs, 107g fat, 27g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (657cal, 36p, 29c, 39f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
2250cal, 178g protein, 135g net carbs, 96g fat, 36g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 sandwich(es) (740cal, 55p, 51c, 29f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 3
2300cal, 158g protein, 100g net carbs, 122g fat, 40g fiber
2 sandwich(es) (740cal, 55p, 51c, 29f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 cup (54cal, 4p, 6c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
10 2/3 oz (744cal, 69p, 12c, 46f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
2325cal, 162g protein, 115g net carbs, 123g fat, 27g fiber
1 sandwich(es) (724cal, 47p, 65c, 28f)
1 container (131cal, 14p, 13c, 3f)
2 cup (54cal, 4p, 6c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
10 2/3 oz (744cal, 69p, 12c, 46f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 5
2350cal, 182g protein, 174g net carbs, 91g fat, 29g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 sandwich(es) (724cal, 47p, 65c, 28f)
1 container (131cal, 14p, 13c, 3f)
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (550cal, 41p, 13c, 33f)
1 cup(s) (249cal, 28p, 29c, 2f)
Day 6
2225cal, 166g protein, 152g net carbs, 94g fat, 29g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 thigh (452cal, 41p, 1c, 32f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 beets (48cal, 2p, 8c, 0f)
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1 serving(s) (82cal, 3p, 7c, 3f)
7 1/2 oz (502cal, 44p, 12c, 31f)
1 serving(s) (63cal, 1p, 5c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 7
2225cal, 166g protein, 152g net carbs, 94g fat, 29g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 thigh (452cal, 41p, 1c, 32f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 beets (48cal, 2p, 8c, 0f)
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1 serving(s) (82cal, 3p, 7c, 3f)
7 1/2 oz (502cal, 44p, 12c, 31f)
1 serving(s) (63cal, 1p, 5c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Grocery List (53 items)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (69g)
Flax seeds
2 tbsp (20g)
Sunflower kernels
1 oz (28g)
Almonds
7 1/2 almond (9g)
Fruits and Fruit Juices
Blackberries
1 1/2 cup (216g)
Avocados
3 avocado(s) (603g)
Fruit juice
13 1/3 fl oz (400mL)
Lime juice
1 tbsp (15mL)
Lemon juice
1 tsp (5mL)
Dried cranberries
2/3 cup (107g)
Apples
2 medium (3" dia) (364g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Dairy and Egg Products
Lowfat greek yogurt
2 cup (595g)
Eggs
16 large (800g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Whole milk
2 1/4 cup (540mL)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Blue cheese
1 oz (28g)
Breakfast Cereals
Granola
1/2 cup (45g)
Spices and Herbs
Salt
1/3 oz (9g)
Garlic powder
1 1/4 tsp (4g)
Thyme, dried
3 g (3g)
Black pepper
1 g (1g)
Brown deli mustard
2 tbsp (30g)
Cinnamon
3 dash (1g)
Paprika
2 dash (1g)
Dijon mustard
2 1/2 tbsp (38g)
Pork Products
Bacon
2 slice(s) (20g)
Baked Products
Bread
14 slice (448g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1070g)
Chicken thighs, with bone and skin, raw
2 lbs (945g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/4 tsp (0mL)
Fats and Oils
Oil
2 1/4 oz (69mL)
Mayonnaise
4 tbsp (60mL)
Olive oil
1 oz (31mL)
Vegetables and Vegetable Products
Carrots
14 3/4 medium (900g)
Beets, precooked (canned or refrigerated)
1 lbs (484g)
Tomatoes
4 medium whole (2-3/5" dia) (477g)
Onion
5/6 medium (2-1/2" dia) (90g)
Sugar snap peas
4 cup, whole (252g)
Baby carrots
24 medium (240g)
Raw celery
2 tbsp chopped (13g)
Bell pepper
1 large (164g)
Garlic
1 1/4 clove (4g)
Beverages
Water
6 2/3 cup(s) (1581mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Hummus
6 tbsp (90g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Salmon
2 1/2 fillet/s (6 oz each) (425g)
Sweets
Honey
3 oz (82g)
Other
Cottage cheese & fruit cup
2 container (340g)
Beef Products
Ground beef (93% lean)
3/4 lbs (341g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
breakfast prep - 2 days
1. Blackberry & granola parfait
230 cals, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 1 days
1. Avocado and bacon egg salad sandwich
655 cals, 36p, 29c, 39f (per meal)
3 large (150g)
2 dash (2g)
1 tsp (3g)
2 slice(s) (20g)
1/2 avocado(s) (101g)
2 slice (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
1 1/4 medium (76g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. 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.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.25x. 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
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.
snack prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
740 cals, 55p, 51c, 29f (per meal)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
8 slice (256g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
745 cals, 69p, 12c, 46f (per meal)
2 tbsp (30g)
4 tsp (28g)
1/2 tbsp, ground (2g)
1/3 tsp (2g)
1 1/3 lbs (605g)
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
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Flax jacks
310 cals, 21p, 9c, 20f (per meal)
2 tsp (10mL)
1 (5.3 oz ea) container(s) (150g)
4 large (200g)
2 tbsp (20g)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
3. 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.
lunch prep - 2 days
1. Simple chicken salad sandwich
725 cals, 47p, 65c, 28f (per meal)
4 tbsp (60mL)
2/3 cup (107g)
4 slice (128g)
3/4 lbs (340g)
1
Place raw chicken 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
In a bowl combine completely cooked chicken, mayo and cranberries.
4
Keep in refrigerator until ready to serve.
5
Serve in between two slices of bread.
2. 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.
breakfast prep - 3 days
1. Paleo beef & egg bowl
235 cals, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.75x. 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.
3. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
7 1/2 medium (458g)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Apple cinnamon breakfast smoothie
245 cals, 14p, 30c, 6f (per meal)
1/2 medium (3" dia) (91g)
1/2 medium (7" to 7-7/8" long) (59g)
1 dash (0g)
4 tbsp (60mL)
2 1/2 almond (3g)
6 tbsp (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add ingredients to blender (depending on the blender you may have to chop apples/almonds into smaller pieces before blending).
2
Blend on medium-high for 30 seconds or until desired consistency.
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Avocado, apple, chicken salad
550 cals, 41p, 13c, 33f (per meal)
1/2 avocado(s) (101g)
1/2 medium (3" dia) (91g)
2 tbsp chopped (13g)
1 tbsp (15mL)
2 dash (1g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Cottage cheese & honey
250 cals, 28p, 29c, 2f (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.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Beets
50 cals, 2p, 8c, 0f (per meal)
4 beets (2" dia, sphere) (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
3. Lentils
345 cals, 24p, 51c, 1f (per meal)
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 - 2 days
1. Honey dijon salmon
500 cals, 44p, 12c, 31f (per meal)
2 1/2 fillet/s (6 oz each) (425g)
2 1/2 tbsp (38g)
1 1/4 tbsp (26g)
1 1/4 clove (4g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.