2400 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2400 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 (2400cal, 167g protein, 145g net carbs, 112g fat, 37g fiber per day) cannot be customized.
Day 1
2425cal, 157g protein, 104g net carbs, 141g fat, 27g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (181cal, 8p, 32c, 2f)
2 link (514cal, 28p, 6c, 42f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
2375cal, 192g protein, 79g net carbs, 130g fat, 28g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (181cal, 8p, 32c, 2f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 3
2375cal, 167g protein, 172g net carbs, 100g fat, 32g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 can(s) (211cal, 4p, 42c, 1f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
2 serving(s) (98cal, 9p, 7c, 0f)
Day 4
2450cal, 149g protein, 198g net carbs, 103g fat, 33g fiber
1/2 serving(s) (101cal, 7p, 3c, 6f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 can(s) (211cal, 4p, 42c, 1f)
1 2/3 serving(s) (613cal, 72p, 2c, 35f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
Day 5
2375cal, 163g protein, 148g net carbs, 110g fat, 35g fiber
1/2 serving(s) (101cal, 7p, 3c, 6f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (367cal, 42p, 32c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cup (275cal, 3p, 62c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 6
2400cal, 176g protein, 156g net carbs, 96g fat, 50g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sandwich(es) (698cal, 59p, 61c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
2425cal, 161g protein, 159g net carbs, 103g fat, 54g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sandwich(es) (698cal, 59p, 61c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (188cal, 7p, 6c, 14f)
Grocery List (57 items)
Dairy and Egg Products
Whole milk
9 3/4 cup (2340mL)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Blue cheese
1 1/2 oz (43g)
Cheese
1 1/2 cup, shredded (170g)
Butter
1 tbsp (14g)
Eggs
4 large (200g)
Beverages
Protein powder
5 1/2 scoop (1/3 cup ea) (171g)
Water
3 tbsp (45mL)
Vegetables and Vegetable Products
Tomatoes
11 3/4 medium whole (2-3/5" dia) (1449g)
Bell pepper
2 1/4 large (365g)
Red potatoes
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
Frozen broccoli
1 2/3 lbs (750g)
Garlic
5 clove(s) (15g)
Collard greens
1 3/4 lbs (775g)
Mushrooms
1/4 lbs (128g)
Kale leaves
1 cup, chopped (40g)
Frozen peas
1/8 package (36g)
Onion
1/2 medium (2-1/2" dia) (56g)
Other
Guacamole, store-bought
4 tbsp (62g)
Italian pork sausage, raw
2 link (215g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Mixed greens
3 1/2 cup (105g)
Spices and Herbs
Onion powder
1/2 tsp (1g)
Black pepper
4 1/4 g (4g)
Garlic powder
1 tsp (3g)
Salt
2/3 oz (19g)
Paprika
3 dash (1g)
Thyme, dried
1 g (1g)
Rosemary, dried
1 tsp (1g)
Balsamic vinegar
1 tsp (5mL)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Fats and Oils
Oil
2 oz (63mL)
Olive oil
1 1/2 oz (46mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Boneless skinless chicken thighs
5/6 lb (378g)
Boneless skinless chicken breast, raw
1 1/2 lbs (680g)
Breakfast Cereals
Breakfast cereal
4 1/2 serving (135g)
Fruits and Fruit Juices
Pears
4 medium (712g)
Lime juice
2 fl oz (63mL)
Raisins
1/2 cup, packed (83g)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1/2 tbsp (8mL)
Green olives
24 large (106g)
Nectarine
4 medium (2-1/2" dia) (568g)
Baked Products
Bread
19 oz (544g)
Pita bread
1 1/2 pita, small (4" dia) (42g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Almonds
6 tbsp, whole (54g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Pork Products
Pork tenderloin, raw
6 oz (170g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Sausages and Luncheon Meats
Turkey cold cuts
1 lbs (454g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
breakfast prep - 3 days
1. Protein shake (milk)
385 cals, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Pepper strips and guacamole
75 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
dinner prep - 1 days
1. Italian sausage
515 cals, 28p, 6c, 42f (per meal)
2 link (215g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Roast potatoes
180 cals, 3p, 23c, 7f (per meal)
1/4 dash (0g)
1/4 dash, ground (0g)
1/2 dash (0g)
1 1/2 dash (1g)
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.
lunch prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. 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. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. 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. Blue cheese stuffed chicken thighs
680 cals, 62p, 1c, 47f (per meal)
3 dash (1g)
1 tsp (6mL)
1/2 tsp, ground (1g)
1 1/2 oz (43g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 0.75x. 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. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
snack prep - 2 days
1. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
100 cals, 7p, 3c, 6f (per meal)
1/2 cup, chopped (20g)
1 large (50g)
4 tbsp, chopped (45g)
1 dash (0g)
1/2 tsp (3mL)
1 1/2 tbsp (23mL)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 1 days
1. Thyme & lime chicken thighs
615 cals, 72p, 2c, 35f (per meal)
2 1/2 tsp (13mL)
5 tsp (25mL)
1/2 tsp, leaves (0g)
5/6 lb (378g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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. Pork-peas-rice bowl
365 cals, 42p, 32c, 7f (per meal)
1/2 tsp (3mL)
1/8 package (36g)
1/4 pouch (~5.6 oz) (40g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the pork with some salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and peas according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, peas, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
snack prep - 3 days
1. 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
3. Boiled eggs
70 cals, 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.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
700 cals, 59p, 61c, 18f (per meal)
1/2 tsp (3mL)
1 cup (30g)
4 slice(s), thick/large (1/2" thick) (108g)
4 tbsp (60g)
4 slice(s) (128g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)