2500 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 (2500cals, 175g protein, 166g net carbs, 111g fat 33g fiber per day) cannot be customized.
Table of Contents
Overview
This 2500 calorie meal plan is designed to support healthy weight gain and muscle building by providing a calorie surplus with ample protein and balanced fats and carbs. The weekly nutrition plan includes a full meal calendar, realistic grocery list and step-by-step recipes so you can follow a consistent diet plan that supports progressive strength work. Whether you call it a meal plan, diet plan or nutrition plan, the goal is the same: supply the calories and amino acids your muscles need to grow.
There are two ways to use the plan: generate your own customizable plan using the planner (swap or randomize meals, pick recipes you like and tailor macros) or download the pre-made PDF (2500 kcal/day, about 175 g protein, 166 g net carbs, 111 g fat and ~33 g fiber) for a ready-to-follow weekly plan. Sample meals in the weekly plan include high-fiber cereal with milk, scrambled eggs, tofu or chicken bowls, cottage cheese snacks, nuts, and hearty dinners like ranch chicken, gyro skillet or sausage with gnocchi. Following this nutrition plan while performing regular resistance training can lead to gradual weight gain, increased lean muscle mass, improved recovery and higher day-to-day energy and strength over several weeks.
Practical tips: use the customizable generator if you need to accommodate food preferences, allergies or timing, or use the premade PDF for a fast, structured weekly plan with shopping lists and prep guides. Track body weight and strength, adjust calories up or down depending on progress, prioritize protein at each meal, and pair the plan with a progressive resistance program for best results. If you have special health conditions or specific medical needs, consult a registered dietitian or healthcare provider before starting any new diet plan.
Day 1
2500cals, 180g protein, 121g net carbs, 128g fat 34g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 serving(s) (393cal, 20p, 8c, 29f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
Day 2
2500cals, 180g protein, 121g net carbs, 128g fat 34g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 serving(s) (393cal, 20p, 8c, 29f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
Day 3
2425cals, 198g protein, 94g net carbs, 126g fat 34g fiber per day
1 patties (107cal, 4p, 14c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
13 1/3 oz (529cal, 84p, 0c, 22f)
3 serving(s) (322cal, 8p, 12c, 23f)
Day 4
2550cals, 174g protein, 172g net carbs, 116g fat 30g fiber per day
1 patties (107cal, 4p, 14c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (739cal, 58p, 66c, 26f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 roll(s) (77cal, 3p, 13c, 1f)
Day 5
2525cals, 156g protein, 235g net carbs, 93g fat 29g fiber per day
1 patties (107cal, 4p, 14c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (702cal, 56p, 61c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (193cal, 6p, 28c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (739cal, 58p, 66c, 26f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 roll(s) (77cal, 3p, 13c, 1f)
Day 6
2500cals, 172g protein, 208g net carbs, 95g fat 32g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 serving(s) (702cal, 56p, 61c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (193cal, 6p, 28c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 7
2475cals, 163g protein, 210g net carbs, 91g fat 40g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (193cal, 6p, 28c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
Grocery List (62 items)
Dairy and Egg Products
Whole milk
9 1/2 cup (2280mL)
Eggs
5 1/3 large (267g)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Butter
2 tbsp (27g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Parmesan cheese
1 1/2 tbsp (8g)
Kefir, flavored
2 cup (480mL)
Feta cheese
2 oz (57g)
Heavy cream
1/2 cup (120mL)
Other
High fiber cereal
1 1/3 cup (80g)
Ranch dressing mix
3/4 packet (1 oz) (21g)
Cottage cheese & fruit cup
4 container (680g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Gnocchi
3/4 lbs (340g)
Stir-fry sauce
1/3 cup (91g)
Mixed greens
4 1/2 cup (135g)
Fats and Oils
Oil
1/3 lbs (161mL)
Ranch dressing
6 tbsp (90mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1/4 cup (68mL)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Long-grain white rice
1/2 cup (93g)
Nut and Seed Products
Chia seeds
4 tsp (19g)
Sesame seeds
2 tsp (6g)
Almonds
1 cup, whole (161g)
Pistachios, shelled
1/2 cup (62g)
Roasted cashews
3/4 cup, halves and whole (103g)
Fruits and Fruit Juices
Fruit juice
24 fl oz (720mL)
Raspberries
5 cup (615g)
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1717g)
Vegetables and Vegetable Products
Garlic
2 clove (6g)
Fresh ginger
2 tsp (4g)
Broccoli
1 cup chopped (91g)
Frozen sugar snap peas
2 cup (288g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Brussels sprouts
1 1/2 cup, shredded (75g)
Carrots
1 1/2 medium (92g)
Beets, precooked (canned or refrigerated)
3/4 lbs (340g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (179g)
Fresh spinach
3/4 10oz package (213g)
Frozen mixed veggies
1 10oz package (284g)
Onion
1 medium (2-1/2" dia) (110g)
Bell pepper
1 large (164g)
Mushrooms
1/2 lbs (227g)
Legumes and Legume Products
Soy sauce
4 tbsp (60mL)
Firm tofu
10 oz (284g)
Lentils, raw
2/3 cup (128g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1 1/2 g (1g)
Thyme, dried
1/4 tbsp, leaves (1g)
Paprika
1 tsp (2g)
Fresh thyme
1 tsp (1g)
Oregano, dried
1 tsp, leaves (1g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tsp (0mL)
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
Sausages and Luncheon Meats
Italian turkey sausage, raw
18 oz (510g)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Beef Products
Flank steak, raw
1 lbs (452g)
Beverages
Water
3 2/3 cup(s) (870mL)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Pork Products
Pork tenderloin, raw
1 lbs (454g)
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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.
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.
dinner prep - 2 days
1. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
lunch prep - 2 days
1. Low carb asian tofu bowl
393cal, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. 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. Buttered sugar snap peas
322cal, 8p, 12c, 23f (per meal)
2 cup (288g)
2 tbsp (27g)
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
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
breakfast prep - 3 days
1. English bubble & squeak
107cal, 4p, 14c, 2f (per meal)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 tbsp (53g)
1/2 tbsp (8mL)
1 1/2 cup, shredded (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
3. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
674cal, 79p, 17c, 30f (per meal)
1 1/2 lbs (672g)
1 1/2 tsp (0mL)
1/4 tbsp, leaves (1g)
3 tbsp (45mL)
1 1/2 medium (92g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Sausage, spinach & gnocchi skillet
739cal, 58p, 66c, 26f (per meal)
18 oz (510g)
1/2 tbsp (8mL)
6 tbsp, chopped (68g)
1 1/2 tbsp (8g)
3/4 10oz package (213g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook gnocchi according to its package.
2
Slice sausage and cook in skillet with oil over medium heat until cooked through, around 10 minutes. Stir the sausage throughout.
3
Add in spinach and cook for about 3-4 minutes or until spinach is slightly wilted.
4
Mix in gnocchi, tomatoes, and parmesan cheese until heated through. Serve.
2. Dinner roll
77cal, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
lunch prep - 2 days
1. Beef stir fry with rice
702cal, 56p, 61c, 23f (per meal)
1 lbs (452g)
1/2 cup (93g)
1 cup(s) (237mL)
2 dash (2g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 10oz package (284g)
1/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return steak to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until steak is fully cooked.
7
Serve over rice.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Breakfast cereal
193cal, 6p, 28c, 5f (per meal)
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.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
3. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Gyro skillet
661cal, 58p, 12c, 40f (per meal)
1 tsp (2g)
1 tsp (1g)
1 tsp, leaves (1g)
2 oz (57g)
1/2 cup (120mL)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
1 large (164g)
1/2 lbs (227g)
1 lbs (454g)
1
Heat oil in a large skillet over medium heat. Add the pork strips and fry, stirring occasionally, for about 7 minutes until browned and fully cooked. Spoon out the meat onto a dish and set aside.
2
Add the onions, pepper, and mushroom to the skillet and saute for about 7-10 minutes until veggies are soft. Add the meat back in along with all of the spices, plus a pinch of salt/pepper, and stir, cooking until fragrant, about 1 minute.
3
Add in the heavy cream and feta. Once it's bubbling and the feta is melty, remove from the heat and serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Chunky canned soup (non-creamy)
618cal, 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.
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. 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)