2700 calorie meal plan to gain muscle/weight
This 7-day meal plan has you eating 2700 calories of nutritious, high-protein food per day. For most people following a 2700 calorie diet plan will result in gaining weight and muscle. It can be useful for a variety of goals including bodybuilding and general muscle building (or even weight loss if you are someone who burns a lot of calories every day). But whether or not this diet is ideal for you depends on your individual caloric and fitness/nutrition goals. To follow the plan you can either generate your own customizable version or use the pre-made sample plan. If you're not sure how much you should be eating, check out our meal planner which will figure all that out for you and also create a plan that you can customize.
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 (2700cal, 208g protein, 227g net carbs, 92g fat, 37g fiber per day) cannot be customized.
Day 1
2700cal, 201g protein, 228g net carbs, 92g fat, 35g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
4 serving(s) (228cal, 1p, 50c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (716cal, 62p, 47c, 29f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 2
2700cal, 201g protein, 228g net carbs, 92g fat, 35g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
4 serving(s) (228cal, 1p, 50c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (716cal, 62p, 47c, 29f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 3
2675cal, 212g protein, 229g net carbs, 87g fat, 32g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/3 serving(s) (733cal, 74p, 71c, 14f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
5 lettuce wrap(s) (613cal, 67p, 11c, 32f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (181cal, 8p, 32c, 2f)
Day 4
2725cal, 177g protein, 275g net carbs, 79g fat, 53g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 1/3 serving(s) (733cal, 74p, 71c, 14f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 5
2750cal, 226g protein, 188g net carbs, 110g fat, 30g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
8 oz salmon (748cal, 53p, 23c, 46f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (131cal, 14p, 13c, 3f)
2 1/2 serving(s) (616cal, 106p, 17c, 12f)
2 serving(s) (326cal, 6p, 42c, 13f)
Day 6
2750cal, 209g protein, 246g net carbs, 86g fat, 39g fiber
3 waffle(s) (356cal, 18p, 44c, 12f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 slice(s) (115cal, 4p, 12c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (131cal, 14p, 13c, 3f)
2 1/2 serving(s) (616cal, 106p, 17c, 12f)
2 serving(s) (326cal, 6p, 42c, 13f)
Day 7
2675cal, 230g protein, 192g net carbs, 94g fat, 35g fiber
3 waffle(s) (356cal, 18p, 44c, 12f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 slice(s) (115cal, 4p, 12c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (131cal, 14p, 13c, 3f)
Grocery List (59 items)
Other
Cottage cheese & fruit cup
6 container (1020g)
Diced tomatoes with green chiles
3/4 can (~15 oz) (315g)
Lentil pasta
1/3 lbs (151g)
Coleslaw mix
5 cup (450g)
Sugar-free barbecue sauce
10 tbsp (150g)
Baked Products
Bread
13 1/2 oz (384g)
Naan bread
3 piece (270g)
Pita bread
1 pita, small (4" dia) (28g)
Frozen waffles
6 waffles (210g)
Dairy and Egg Products
Eggs
12 1/2 medium (544g)
Lowfat greek yogurt
1 1/2 cup (420g)
Nonfat greek yogurt, plain
2 3/4 container (473g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
2 1/3 tbsp (32g)
Whole milk
1/4 gallon (840mL)
Spices and Herbs
Cinnamon
1/4 tbsp (2g)
Salt
3/4 oz (18g)
Black pepper
3 1/2 g (3g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Garlic powder
5 g (5g)
Paprika
1 1/4 tsp (3g)
Dried dill weed
3/4 tbsp (2g)
Onion powder
1 tsp (2g)
Oregano, dried
1 tsp, leaves (1g)
Ground cumin
1 tbsp (7g)
Crushed red pepper
1/4 tbsp (1g)
Fruits and Fruit Juices
Orange
6 orange (924g)
Green olives
24 large (106g)
Lime juice
1 3/4 fl oz (55mL)
Avocados
2 avocado(s) (402g)
Applesauce
8 to-go container (~4 oz) (976g)
Lemon juice
3/8 fl oz (12mL)
Fruit juice
24 fl oz (720mL)
Vegetables and Vegetable Products
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1308g)
Onion
3 medium (2-1/2" dia) (318g)
Garlic
6 clove(s) (18g)
Romaine lettuce
5 leaf inner (30g)
Bell pepper
1 1/2 medium (193g)
Frozen broccoli
1 1/4 lbs (559g)
Canned crushed tomatoes
1 cup (242g)
Fats and Oils
Olive oil
1 1/4 oz (39mL)
Oil
3 oz (87mL)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2613g)
Ground turkey, raw
1 3/4 lbs (794g)
Soups, Sauces, and Gravies
Chicken broth
1 1/2 cup(s) (mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Salsa
1 cup (259g)
Cereal Grains and Pasta
Quinoa, uncooked
3/4 cup (128g)
Long-grain white rice
1/2 cup (92g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/2 pouch (~5.6 oz) (237g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Water
1 3/4 cup(s) (415mL)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Snacks
Tortilla chips
4 oz (113g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Kidney beans
1 1/2 can (672g)
breakfast prep - 3 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
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.
lunch 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.
dinner prep - 2 days
1. Turkey quinoa bowl
715 cals, 62p, 47c, 29f (per meal)
3/4 small (53g)
3/4 can (~15 oz) (315g)
1 1/2 cup(s) (mL)
3/4 cup (128g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
18 oz (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring chicken broth and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
2
Heat oil in a large skillet over medium-high heat. Saute onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Add ground turkey and break into small pieces while cooking until completely browned, 7 to 10 minutes.
3
Stir cooked quinoa and diced tomatoes into the turkey mixture; bring to a simmer and cook long enough for the flavors to meld, about 10 minutes more.
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.
snack prep - 2 days
1. Applesauce
230 cals, 1p, 50c, 0f (per meal)
4 to-go container (~4 oz) (488g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Spiced turkey meatball lettuce wrap
615 cals, 67p, 11c, 32f (per meal)
5 leaf inner (30g)
10 oz (284g)
5 tbsp (88g)
5/8 medium (74g)
1 1/4 tsp (3g)
1 1/4 tsp (1g)
2 tsp (9mL)
1 tsp (2g)
1 tsp (3g)
1 tsp, leaves (1g)
2 tsp (9mL)
1 tsp (6g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs.
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Meanwhile, make yogurt dressing by mixing together the yogurt, paprika, dill, lemon juice, and a pinch of salt. Set aside.
4
Assemble lettuce wrap by placing pepper strips and meatballs on the romaine lettuce leaves. Top with yogurt dressing. Serve.
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. Chicken-broccoli-rice bowl
735 cals, 74p, 71c, 14f (per meal)
18 2/3 oz (523g)
1 1/6 package (331g)
1 1/6 pouch (~5.6 oz) (184g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
3/4 tbsp (12mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
dinner prep - 1 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. 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.
lunch 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. Flavored rice mix
190 cals, 6p, 39c, 1f (per meal)
1/3 pouch (~5.6 oz) (53g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Bbq pulled chicken & lime yogurt slaw bowl
615 cals, 106p, 17c, 12f (per meal)
5 tsp (25mL)
30 oz (851g)
5 cup (450g)
10 tbsp (150g)
10 tbsp (175g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the greek yogurt and lime juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
2. Chips and salsa
325 cals, 6p, 42c, 13f (per meal)
1
Serve salsa with the tortilla chips.
lunch prep - 2 days
1. Spicy peanut & bean curry over rice
795 cals, 30p, 89c, 26f (per meal)
1 1/2 tbsp (23mL)
1/4 tbsp (1g)
1/2 cup (92g)
3 tbsp (48g)
1 1/2 cup(s) (356mL)
3/4 tbsp (5g)
4 1/2 clove(s) (14g)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Simple garlic bread
115 cals, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
3. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Waffles & Greek yogurt
355 cals, 18p, 44c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
dinner prep - 1 days
1. Basic chicken breast
795 cals, 126p, 0c, 32f (per meal)
Recipe has been scaled from original by 1.25x. 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. Broccoli
75 cals, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.