2400 calorie meal plan to gain muscle/weight
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 (2375cals, 182g protein, 172g net carbs, 93g fat 32g fiber per day) cannot be customized.
Table of Contents
Overview
This 2400 calorie meal plan is a practical, high-protein weekly plan designed for people who want to gain muscle and increase body weight in a controlled, healthy way. The sample diet plan provides seven days of meals with clear macros, recipes and a 62-item grocery list so you can shop and prep easily. Whether you call it a meal plan, weekly plan or nutrition plan, the focus here is on steady calorie surplus, ample protein and balanced carbs and fats to support muscle protein synthesis and recovery.
There are two possible ways to use the plan: Option 1 lets you generate and customize your own plan by swapping recipes and randomizing meals until it fits your tastes and schedule, creating a bespoke nutrition plan for the week. Option 2 is a pre-made PDF (about 2,375 kcal/day with ~182 g protein, ~172 g net carbs, ~93 g fat and ~32 g fiber) that you can download and follow exactly; this PDF cannot be customized but is ready to use as a complete weekly plan. Both approaches include easy-to-follow recipes and meal prep tips to help you stay consistent.
Followed consistently and paired with regular resistance training, this nutrition plan can help you expectable gains in lean mass, improved recovery between workouts, increased strength and more sustained daily energy. You may also notice better appetite control and recovery from heavy sessions due to the plan's protein-forward meals and balanced macros. Track your weight and strength over several weeks and adjust calories or macros as needed to keep progress steady while minimizing unwanted fat gain.
Day 1
2350cals, 219g protein, 79g net carbs, 118g fat 23g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
18 oz (714cal, 113p, 0c, 29f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 2
2375cals, 173g protein, 100g net carbs, 129g fat 33g fiber per day
2 chicken thigh(s) (607cal, 48p, 12c, 38f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 3
2400cals, 184g protein, 210g net carbs, 79g fat 30g fiber per day
1 1/2 sandwich(es) (680cal, 58p, 38c, 30f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 1/2 can(s) (356cal, 18p, 39c, 12f)
Day 4
2375cals, 163g protein, 199g net carbs, 87g fat 33g fiber per day
1 1/2 sandwich(es) (680cal, 58p, 38c, 30f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 cup(s) (229cal, 3p, 51c, 1f)
Day 5
2375cals, 181g protein, 184g net carbs, 86g fat 38g fiber per day
10 2/3 oz (395cal, 68p, 2c, 13f)
1 serving(s) (138cal, 2p, 12c, 7f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
1 serving(s) (796cal, 58p, 53c, 33f)
3/4 cup(s) (100cal, 2p, 1c, 9f)
Day 6
2400cals, 178g protein, 217g net carbs, 76g fat 34g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
3 cup(s) (209cal, 8p, 6c, 14f)
1 serving(s) (554cal, 55p, 32c, 20f)
4 peach(es) (264cal, 6p, 48c, 2f)
Day 7
2400cals, 178g protein, 217g net carbs, 76g fat 34g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 sandwich(es) (683cal, 58p, 58c, 23f)
3 cup(s) (209cal, 8p, 6c, 14f)
1 serving(s) (554cal, 55p, 32c, 20f)
4 peach(es) (264cal, 6p, 48c, 2f)
Grocery List (62 items)
Fruits and Fruit Juices
Strawberries
3 1/3 cup, whole (480g)
Avocados
1 1/2 avocado(s) (276g)
Lime juice
1 3/4 tsp (9mL)
Peach
11 medium (2-2/3" dia) (1650g)
Fruit juice
16 fl oz (480mL)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Apples
2 1/4 medium (3" dia) (410g)
Dairy and Egg Products
Eggs
12 large (600g)
String cheese
4 stick (112g)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Lowfat flavored greek yogurt
8 (5.3 oz ea) container(s) (1200g)
Sliced cheese
6 slice (2/3 oz ea) (114g)
Butter
3/4 tbsp (11g)
Fats and Oils
Oil
3 oz (95mL)
Salad dressing
3/4 tbsp (11mL)
Olive oil
2 1/3 oz (72mL)
Ranch dressing
2 tbsp (30mL)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Chia seeds
4 tsp (19g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2273g)
Boneless chicken thighs, with skin
2 thigh (190g)
Vegetables and Vegetable Products
Romaine lettuce
3/8 head (268g)
Carrots
4 1/4 medium (259g)
Tomatoes
2 medium whole (2-3/5" dia) (253g)
Onion
1 medium (2-1/2" dia) (123g)
Brussels sprouts
5 oz (142g)
Garlic
2 1/4 clove(s) (7g)
Collard greens
3/4 lbs (340g)
Beets, precooked (canned or refrigerated)
5 oz (142g)
Pickles
12 slices (84g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Frozen broccoli
6 3/4 cup (614g)
Kale leaves
1 cup, chopped (40g)
Sweets
Honey
4 oz (117g)
Baked Products
Bread
9 oz (256g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Hamburger buns
3 bun(s) (153g)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
2 1/4 g (2g)
Thyme, dried
1/3 tsp, leaves (0g)
Dijon mustard
1/4 lbs (102g)
Rosemary, dried
2 1/4 g (2g)
Lemon pepper
2 tsp (5g)
Garlic powder
1 dash (0g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (73g)
White beans, canned
1/2 can(s) (220g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Quinoa, uncooked
4 tbsp (43g)
Beverages
Water
2/3 cup(s) (159mL)
Soups, Sauces, and Gravies
Vegetable broth
3/4 cup(s) (mL)
Apple cider vinegar
5/8 tsp (0mL)
Condensed canned chicken noodle soup
2 1/2 can (10.5 oz) (745g)
Worcestershire sauce
1/4 tbsp (4mL)
Barbecue sauce
6 tbsp (102g)
Other
Mixed greens
5 1/2 cup (165g)
Diced tomatoes
1/4 can(s) (105g)
Italian seasoning
4 dash (2g)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Beef jerky
6 oz (170g)
Sausages and Luncheon Meats
Roast beef cold cuts
3/4 lbs (340g)
Pork Products
Pork shoulder
1/2 lbs (227g)
breakfast prep - 2 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
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.
snack prep - 2 days
dinner prep - 1 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.13x. 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 salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. 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.
3. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Chicken thigh & brussels sprout skillet
607cal, 48p, 12c, 38f (per meal)
2 tsp (10mL)
3/8 cup(s) (mL)
5 oz (142g)
1/2 medium (2-1/2" dia) (55g)
2 thigh (190g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (175°C) and season the chicken thighs with some salt and pepper.
2
Heat the oil in an ovenproof skillet over medium-high heat. Place the chicken skin-side down and sear for 3-5 minutes until the skin is golden brown. Flip the chicken and reduce the heat to low.
3
Scatter the onion and brussels sprouts around the chicken. Pour in the vegetable broth and bring to a simmer, then turn off the heat.
4
Transfer the skillet to the oven and bake for about 20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). Enjoy.
2. Brown rice
229cal, 5p, 46c, 2f (per meal)
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.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
562cal, 66p, 14c, 25f (per meal)
10 oz (280g)
5/8 tsp (0mL)
1/3 tsp, leaves (0g)
1 1/4 tbsp (19mL)
5/8 medium (38g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. 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. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
1 1/2 dash (1g)
2 1/4 clove(s) (7g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Chicken noodle soup
356cal, 18p, 39c, 12f (per meal)
2 1/2 can (10.5 oz) (745g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
4 tbsp (43g)
4 tsp (19g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
breakfast prep - 3 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Roast beef & pickle sandwich
680cal, 58p, 38c, 30f (per meal)
1 1/2 tbsp (23g)
6 slices (42g)
3 slice (2/3 oz ea) (57g)
6 oz (170g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
dinner prep - 1 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
5 tbsp, chopped (56g)
1 1/4 can (215g)
1/3 small (22g)
1 1/4 cup (38g)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 1/4 tsp (6mL)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
395cal, 68p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.67x. 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. Roasted rosemary sweet potatoes
315cal, 4p, 37c, 14f (per meal)
1/2 tbsp (2g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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.
3. Carrot fries
138cal, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
snack prep - 3 days
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. 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. Pork & bean casserole
796cal, 58p, 53c, 33f (per meal)
1 tsp (5mL)
1/2 lbs (227g)
1/4 large (38g)
1/2 large (36g)
1 dash (0g)
1/4 medium (3" dia) (46g)
1/4 can(s) (105g)
1/2 can(s) (220g)
3/8 cup(s) (mL)
1/4 tbsp (4mL)
4 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350° (180°C).
2
Heat oil in an oven-safe pot over medium heat. Add pork and cook until seared, 5-8 minutes.
3
Add onion, carrots, and apple to the pot. Cook, stirring, for 2 minutes.
4
Add tomatoes, beans, worcestershire sauce, broth, italian seasoning, garlic powder, and some salt and pepper. Stir to mix and bring to a simmer. Once simmering, put the lid on, transfer the pot to the oven and cook for 90 minutes or until vegetables are soft and pork is cooked through.
5
Serve.
2. Buttered broccoli
100cal, 2p, 1c, 9f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (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.
dinner prep - 2 days
1. Honey mustard chicken salad
554cal, 55p, 32c, 20f (per meal)
1/2 avocado(s) (101g)
1/2 cup, sliced (90g)
4 cup (120g)
1 lbs (454g)
2 1/2 tsp (12mL)
3 tbsp (68g)
3 tbsp (50g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
lunch prep - 2 days
1. Shredded bbq & ranch chicken sandwich
683cal, 58p, 58c, 23f (per meal)
18 oz (510g)
1 tbsp (15mL)
3 leaf inner (18g)
2 tbsp (30mL)
3 bun(s) (153g)
6 tbsp (102g)
Recipe has been scaled from original by 3x. 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.
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. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.