2800 calorie meal plan to gain muscle/weight
This high-protein, 2800 calorie per day meal plan will help you build muscle and achieve your bodybuilding goals. For most people, a 2800 calorie diet rich in protein is a good starting point for building lean muscle, though this will depend on your individual size and other factors. The diet plan will provide you with recipes and a full grocery list for the week so you know exactly what, when, and how to eat to nail your nutritional goals and reach your ideal physique. To get started, generate a customizable version of the plan with option 1 below or just give the sample plan a go for your first 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 (2750cal, 210g protein, 189g net carbs, 112g fat, 35g fiber per day) cannot be customized.
Day 1
2750cal, 215g protein, 152g net carbs, 125g fat, 39g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (154cal, 3p, 6c, 10f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
2 serving(s) (300cal, 16p, 49c, 4f)
Day 2
2800cal, 181g protein, 176g net carbs, 134g fat, 42g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 2/3 serving(s) (762cal, 47p, 20c, 48f)
2 slice(s) (229cal, 8p, 24c, 10f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
2 serving(s) (300cal, 16p, 49c, 4f)
Day 3
2775cal, 253g protein, 176g net carbs, 105g fat, 31g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
1 serving(s) (185cal, 4p, 38c, 2f)
1 1/3 serving(s) (200cal, 4p, 7c, 14f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 1/3 serving(s) (914cal, 70p, 75c, 31f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 4
2550cal, 203g protein, 161g net carbs, 103g fat, 41g fiber
10 oz (456cal, 67p, 14c, 15f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/3 serving(s) (200cal, 4p, 7c, 14f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 1/3 serving(s) (914cal, 70p, 75c, 31f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 5
2800cal, 196g protein, 276g net carbs, 86g fat, 32g fiber
1 serving(s) (705cal, 51p, 67c, 23f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 serving(s) (801cal, 85p, 63c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 6
2775cal, 212g protein, 229g net carbs, 100g fat, 30g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 wrap(s) (864cal, 66p, 78c, 28f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 serving(s) (801cal, 85p, 63c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 7
2750cal, 211g protein, 155g net carbs, 129g fat, 33g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 wrap(s) (864cal, 66p, 78c, 28f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/4 serving(s) (593cal, 75p, 9c, 27f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
Grocery List (65 items)
Fats and Oils
Oil
3 oz (93mL)
Olive oil
2 oz (59mL)
Mayonnaise
2 tbsp (28mL)
Other
Guacamole, store-bought
7 oz (196g)
Flavored quinoa mix
1 1/6 package (4.9 oz) (162g)
Protein bar (20g protein)
3 bar (150g)
Mixed greens
2 3/4 cup (83g)
Italian seasoning
4 tsp (14g)
Dairy and Egg Products
Eggs
12 large (600g)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Kefir, flavored
4 cup (960mL)
Butter
1/6 stick (23g)
Whole milk
1 cup (240mL)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Sour cream
2 oz (55g)
Nonfat greek yogurt, plain
1 container (158g)
Baked Products
Bread
6 3/4 oz (192g)
Bread crumbs
1/4 cup (23g)
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (771g)
Lemon juice
1 fl oz (27mL)
Green olives
12 large (53g)
Lemon
5/6 small (48g)
Apples
1 1/4 medium (3" dia) (228g)
Lime juice
2 tbsp (28mL)
Watermelon
16 oz (453g)
Fruit juice
16 fl oz (480mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Almonds
2 1/2 oz (68g)
Chia seeds
2 tbsp (28g)
Walnuts
6 tbsp, shelled (38g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (361g)
Kale leaves
5/6 bunch (142g)
Raw celery
1/8 bunch (53g)
Brussels sprouts
2/3 lbs (302g)
Frozen mixed veggies
1 1/6 package (16 oz ea) (529g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Bell pepper
2 1/2 large (391g)
Garlic
5 1/2 clove(s) (17g)
Onion
1 1/2 medium (2-1/2" dia) (175g)
Jalapeno pepper
1 1/2 pepper (21g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Spices and Herbs
Salt
1 3/4 tsp (10g)
Black pepper
3 g (3g)
Chili powder
2 tbsp (18g)
Fresh basil
12 leaves (6g)
Garlic powder
1/4 oz (7g)
Cajun seasoning
1/2 tbsp (3g)
Lemon pepper
1/3 tsp (1g)
Dijon mustard
1/2 tbsp (8g)
Ground cumin
1 tbsp (6g)
Poultry Products
Boneless skinless chicken breast, raw
7 lbs (3131g)
Ground turkey, raw
18 3/4 oz (529g)
Snacks
Beef jerky
6 oz (170g)
Pork Products
Bacon, raw
3 1/3 slice(s) (94g)
Bacon
1 1/2 slice(s) (15g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Quinoa, uncooked
6 tbsp (64g)
Uncooked dry pasta
3 oz (86g)
Beverages
Water
1 1/2 cup(s) (327mL)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Frank's red hot sauce
1/4 cup (56mL)
Sweets
Honey
1/4 cup (70g)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
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 - 1 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. 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. Simple kale & avocado salad
155 cals, 3p, 6c, 10f (per meal)
1/3 bunch (57g)
1/3 small (19g)
1/3 avocado(s) (67g)
Recipe has been scaled from original by 0.33x. 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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 2 days
1. Avocado, apple, chicken salad
685 cals, 51p, 17c, 41f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 medium (3" dia) (228g)
5 tbsp chopped (32g)
2 1/2 tbsp (38mL)
5 dash (2g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2 1/2 tsp (13mL)
15 oz (425g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 2 days
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
lunch prep - 1 days
1. Brussels sprouts skillet with bacon & almonds
760 cals, 47p, 20c, 48f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/2 tbsp (3g)
1/4 cup, sliced (20g)
2/3 lbs (302g)
3 1/3 slice(s) (94g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Fry bacon according to package.
2
Once the bacon is cooked, remove bacon from skillet and keep the grease in the pan. When the bacon is cool, chop into small pieces.
3
Add the almonds to the bacon grease and toast for a minute or so.
4
Add in the shredded Brussels sprouts and seasonings and cook for 7-10 minutes, stirring occasionally, until tender.
5
Mix in bacon.
6
Serve.
2. Simple garlic bread
230 cals, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Turkey-mixed veggies-quinoa bowl
915 cals, 70p, 75c, 31f (per meal)
3/4 tbsp (12mL)
18 2/3 oz (529g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1 1/6 package (4.9 oz) (162g)
1 1/6 package (16 oz ea) (529g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
lunch prep - 1 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 1.17x. 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. Buttery lemon rice
185 cals, 4p, 38c, 2f (per meal)
3 dash (2g)
1/3 tsp (1g)
1/2 tbsp (8mL)
4 tbsp (46g)
1/4 cup(s) (59mL)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.
breakfast prep - 3 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.
snack prep - 2 days
1. Pepper strips and guacamole
200 cals, 4p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.67x. 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. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Easy garlic chicken
455 cals, 67p, 14c, 15f (per meal)
10 oz (284g)
2 1/2 tsp (12g)
1/4 cup (23g)
2 1/2 clove(s) (8g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
1. Quinoa & chia yogurt parfait
280 cals, 17p, 29c, 8f (per meal)
6 tbsp (64g)
2 tbsp (28g)
3 (5.3 oz ea) container(s) (450g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Avocado chicken BLT pasta salad
705 cals, 51p, 67c, 23f (per meal)
5 oz (142g)
4 tsp (19g)
1/2 tbsp (8g)
3 oz (86g)
4 tbsp cherry tomatoes (37g)
1/4 small (18g)
1 tbsp (15mL)
1 1/2 slice(s) (15g)
1/4 avocado(s) (50g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package directions. Drain and set aside.
2
Meanwhile, cook bacon in a large skillet over medium heat. Once cooked and crispy, transfer to a paper towel and set aside.
3
Add chicken to the skillet and cook in the remaining bacon fat. Cook on both sides until browned and cooked through. Remove chicken from the skillet and set aside to cool.
4
In a small bowl, mix together the sour cream, lemon juice, and dijon mustard. Add some salt/pepper to taste.
5
Chop the cooked chicken into bite-sized pieces. Add it to a large bowl with the pasta, sour cream dressing, greens, tomatoes, onion, and avocado. Crumble bacon on top and serve.
2. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Spanish chicken & rice
800 cals, 85p, 63c, 21f (per meal)
1 cup(s) (267mL)
1 tbsp (15mL)
1/2 tbsp (5g)
1 tbsp (6g)
1 1/2 tbsp (12g)
1 1/2 lbs (680g)
3 tbsp (36g)
3/4 cup (139g)
1 tbsp (15mL)
1 1/2 pepper (21g)
3 clove (9g)
1 1/2 roma tomato (120g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, make the sauce by mixing together the sour cream, lime juice, half of the chopped jalapeno, and some salt. Add a splash water if necessary to thin it out so that it can be drizzled. Set aside.
2
Heat half of the oil in a pot over medium heat. Add garlic and half of the spices, stir, and cook until fragrant, about 1 minute.
3
Add rice and water to the pot with some salt. Bring to a simmer, cover, and reduce heat to low. Cook until rice is tender, about 15-20 minutes (check the rice package for what time they recommend). Set aside when done.
4
Season chicken on all sides with remaining spices and some salt.
5
Heat remaining oil in a skillet over medium heat. Add chicken and cook until browned and cooked through, about 3-5 minutes per side. Set aside to rest.
6
Stir tomatoes and remaining jalapeno into the rice.
7
Spoon rice onto a dish and top with chicken. Drizzle sour cream sauce on top and serve.
lunch prep - 2 days
1. Chicken & sweet potato wrap
865 cals, 66p, 78c, 28f (per meal)
2 tbsp (30mL)
4 tsp (14g)
4 tbsp (70g)
1 cup (30g)
8 slices, thin (72g)
1 lbs (454g)
2 sweetpotato, 5" long (420g)
4 tortilla (approx 7-8" dia) (196g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato with a fork a few times and microwave for 5-10 minutes, until soft. Set aside to cool a little.
2
Meanwhile, coat chicken strips in oil, italian seasoning, and a pinch of salt/pepper. Cook chicken in a skillet over medium heat until golden and fully cooked.
3
Scoop out sweet potato flesh with a spoon and transfer to a small bowl. Discard the skin. Mash the sweet potato flesh with a fork until it has a mashed potato consistency.
4
Assemble wrap by spreading a layer of mashed sweet potato onto the tortilla and top with chicken, greens, onion, and greek yogurt. Serve.
5
Meal prep tip: store mashed sweet potato and cooked chicken separately in airtight containers in the fridge. Assemble wrap the day-of.
2. Cottage cheese & honey
125 cals, 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.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
3. 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.
dinner prep - 1 days
1. Buffalo chicken salad
595 cals, 75p, 9c, 27f (per meal)
2 tbsp (28mL)
5 tbsp, chopped (50g)
1/4 cup (56mL)
5 tbsp (88g)
1 1/4 stalk, small (5" long) (21g)
10 oz (284g)
1 1/4 cup (38g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
