2500 calorie meal plan to gain muscle/weight
For those looking to gain weight and build muscle, you will need a diet to support those goals. Strongr Fastr makes building healthy meal plans that meet 2500 calories with ample amounts of protein simple. You can either generate your own diet plan and choose from hundreds of simple and high protein meals or you can view an example plan. Both options include a weekly meal calendar, realistic grocery lists, and full recipes. Combined you can easily follow along and hit your nutrition so that you can gain weight and build muscle.
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 (2475cal, 166g protein, 137g net carbs, 126g fat, 32g fiber per day) cannot be customized.
Day 1
2375cal, 162g protein, 143g net carbs, 115g fat, 30g fiber
8 oz (380cal, 55p, 11c, 13f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
8 oz salmon (748cal, 53p, 23c, 46f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
Day 2
2400cal, 178g protein, 102g net carbs, 126g fat, 35g fiber
8 oz (380cal, 55p, 11c, 13f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 3
2475cal, 159g protein, 109g net carbs, 138g fat, 40g fiber
1 1/2 wrap(s) (605cal, 49p, 38c, 27f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 4
2475cal, 160g protein, 162g net carbs, 120g fat, 29g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 wrap(s) (605cal, 49p, 38c, 27f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
8 oz (572cal, 51p, 4c, 39f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 5
2525cal, 168g protein, 170g net carbs, 115g fat, 35g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
3 can(s) (741cal, 54p, 70c, 20f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (572cal, 51p, 4c, 39f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 6
2525cal, 164g protein, 149g net carbs, 129g fat, 31g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container(s) (181cal, 8p, 32c, 2f)
3 can(s) (741cal, 54p, 70c, 20f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 lettuce wrap(s) (890cal, 63p, 15c, 62f)
Day 7
2525cal, 170g protein, 122g net carbs, 141g fat, 25g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container(s) (181cal, 8p, 32c, 2f)
1 wrap(s) (639cal, 59p, 35c, 26f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 lettuce wrap(s) (890cal, 63p, 15c, 62f)
Grocery List (54 items)
Spices and Herbs
Salt
1/4 oz (7g)
Ground cumin
1 tsp (2g)
Dried dill weed
1 tsp (1g)
Black pepper
1/8 oz (2g)
Mustard
1 tbsp (15g)
Paprika
1/4 tbsp (2g)
Dairy and Egg Products
Eggs
18 large (900g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sliced cheese
3 slice (1 oz ea) (84g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Provolone cheese
4 slice(s) (112g)
Vegetables and Vegetable Products
Kale leaves
13 2/3 oz (388g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (559g)
Canned crushed tomatoes
1 cup (242g)
Onion
3 medium (2-1/2" dia) (343g)
Bell pepper
2 1/2 large (415g)
Romaine lettuce
1/4 head (132g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Fats and Oils
Oil
1/4 lbs (141mL)
Balsamic vinaigrette
3 tbsp (45mL)
Salad dressing
1/4 cup (68mL)
Olive oil
1 tsp (5mL)
Fruits and Fruit Juices
Avocados
4 avocado(s) (821g)
Lemon juice
1/2 tbsp (8mL)
Lemon
3/4 small (44g)
Lime juice
1 tbsp (15mL)
Orange
2 orange (308g)
Beverages
Water
5 cup(s) (1204mL)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Canned tuna
3 can (516g)
Cereal Grains and Pasta
Instant couscous, flavored
1/4 box (5.8 oz) (41g)
Brown rice
2/3 cup (127g)
Other
Teriyaki sauce
1/2 cup (120mL)
Mixed greens
10 1/2 cup (315g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Roasted chickpeas
3/4 cup (85g)
Cottage cheese & fruit cup
3 container (510g)
Italian seasoning
1 tsp (4g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (675g)
Boneless chicken thighs, with skin
1 lbs (454g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Roasted cashews
10 tbsp, halves and whole (86g)
Almonds
6 tbsp, whole (54g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Baked Products
Flour tortillas
4 1/2 tortilla (approx 7-8" dia) (219g)
Sausages and Luncheon Meats
Roast beef cold cuts
3/4 lbs (340g)
Snacks
Small granola bar
2 bar (50g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Hot sauce
2 3/4 tbsp (41mL)
Beef Products
Sirloin steak, raw
1 lbs (454g)
breakfast prep - 3 days
1. Kale & eggs
190 cals, 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.
2. 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.
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Salmon & veggie one pot
750 cals, 53p, 23c, 46f (per meal)
1 tsp (2g)
1/4 cup(s) (59mL)
1 tbsp (15mL)
1 tsp (1g)
1 cup (242g)
1 small (70g)
1 medium (119g)
1/2 lbs (227g)
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Couscous
150 cals, 5p, 30c, 0f (per meal)
1/4 box (5.8 oz) (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Brown rice
230 cals, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. 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. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Avocado tuna salad
655 cals, 61p, 9c, 36f (per meal)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 cup (90g)
3/4 small (53g)
3 can (516g)
3/4 cup, chopped (135g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
lunch prep - 2 days
1. Roast beef wrap
605 cals, 49p, 38c, 27f (per meal)
1 1/2 slice (1 oz ea) (42g)
1 1/2 tortilla (approx 7-8" dia) (74g)
6 oz (170g)
1/2 tbsp (8g)
1 1/2 leaf outer (42g)
3/4 plum tomato (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Serve.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. 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.
3. Sauteed Kale
150 cals, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
dinner prep - 2 days
1. Philly cheesesteak lettuce wrap
890 cals, 63p, 15c, 62f (per meal)
2 2/3 tbsp (40mL)
1 tsp (4g)
4 slice(s) (112g)
2 medium (2-1/2" dia) (220g)
4 small (296g)
1 lbs (454g)
8 leaf inner (48g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
lunch prep - 1 days
1. Buffalo chicken wrap
640 cals, 59p, 35c, 26f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 tsp (5mL)
1 tortilla (approx 10" dia) (72g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
2
Heat the olive oil in a skillet over medium heat.
3
Add chicken to skillet and cook 7-10 minutes until cooked through.
4
Assemble wrap by taking a tortilla, topping with chicken, tomatoes and avocado, and wrapping.
5
Serve.
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.