7-day meal plan with recipes and a grocery list
2800 calorie meal plan to gain muscle/weight
2775calories
211gprotein
185gnet carbs
115gfat
per day
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About this plan
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.
Day 1
2850cals, 186g protein, 187g net carbs, 132g fat 40g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Coriander and cumin rubbed pork chops
1 1/2 chop(s) · 642cal, 62p, 4c, 41f
Sweet potato wedges
1 serving(s) · 261cal, 3p, 36c, 9f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Day 2
2775cals, 252g protein, 106g net carbs, 134g fat 33g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Coriander and cumin rubbed pork chops
1 1/2 chop(s) · 642cal, 62p, 4c, 41f
Sweet potato wedges
1 serving(s) · 261cal, 3p, 36c, 9f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Day 3
2750cals, 256g protein, 200g net carbs, 91g fat 30g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Day 4
2800cals, 190g protein, 203g net carbs, 111g fat 55g fiber per day
Breakfast
Hardboiled egg and avocado bowl
1/2 serving(s) · 160cal, 7p, 2c, 12f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Day 5
2825cals, 212g protein, 179g net carbs, 125g fat 36g fiber per day
Breakfast
Hardboiled egg and avocado bowl
1/2 serving(s) · 160cal, 7p, 2c, 12f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Lunch
Baked chicken with tomatoes & olives
12 oz · 599cal, 80p, 8c, 25f
Baked fries
2 serving(s) · 386cal, 6p, 49c, 14f
Day 6
2750cals, 194g protein, 184g net carbs, 118g fat 46g fiber per day
Day 7
2750cals, 187g protein, 241g net carbs, 96g fat 44g fiber per day
Grocery List (50 items)
Dairy and Egg Products
Whole milk
8 3/4 cup(s)
Eggs
20 large
Butter
4 tsp
Fats and Oils
Oil
3 oz
Olive oil
3 1/4 oz
Salad dressing
1 tbsp
Baked Products
Bread
19 oz
Roll
2 pan, dinner, or small roll (2" square, 2" high)
Nut and Seed Products
Almond butter
3 tbsp
Flax seeds
3 dash
Roasted pumpkin seeds, unsalted
1/2 cup
Fruits and Fruit Juices
Raspberries
1 1/4 lbs
Lime juice
1 1/2 fl oz
Avocados
4 1/4 avocado(s)
Banana
4 1/2 medium (7" to 7-7/8" long)
Green olives
12 large
34 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 3 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
1 slice(s) (32g)
1 tbsp (16g)
1 dash (1g)
10 raspberries (19g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
643cal, 62p, 4c, 41f (per meal)
1/4 tbsp (5g)
1 1/2 tbsp (9g)
1 1/2 tbsp (8g)
3 chop (555g)
3 dash (0g)
4 1/2 clove(s) (14g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
1 tsp (6g)
4 dash, ground (1g)
2 sweetpotato, 5" long (420g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
1/2 clove (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Turkey mac and cheese
860cal, 70p, 77c, 29f (per meal)
1/2 lbs (255g)
1 cup(s) (30g)
3/4 cup(s) (183mL)
1/2 box (103g)
3/4 cup(s) (178mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook ground turkey in a large skillet over medium-high heat 6-8 minutes, breaking up and stirring.
2
Stir in hot water, milk, macaroni, and cheese powder. Bring to a boil.
3
Simmer about 7-9 minutes, stirring occasionally, until pasta is tender.
4
Stir in the spinach and cook for another 2 minutes until spinach has wilted. Serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 hearts (375g)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 2 days
1. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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. 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.
3. Toast with butter
227cal, 8p, 24c, 10f (per meal)
dinner prep - 2 days
1. Lemon pepper chicken breast
814cal, 140p, 4c, 26f (per meal)
2 3/4 lbs (1232g)
4 tsp (21mL)
2 3/4 tbsp (19g)
Recipe has been scaled from original by 2.75x. 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. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (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. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Couscous
402cal, 14p, 79c, 1f (per meal)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
snack prep - 2 days
1. Chocolate banana oatmeal
337cal, 6p, 52c, 9f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (8mL)
3/4 cup(s) (61g)
3 tbsp (42g)
1 1/2 medium (7" to 7-7/8" long) (177g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients, but only half of the banana slices and microwave for about 2 minutes. Top with remaining banana slices and serve.
2
Note: You can mix the oatmeal, chocolate chips and maple syrup and store in your refrigerator for up to 5 days. When ready to eat, add water, half the banana slices, and microwave. Top with remaining banana.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 tbsp chopped (10g)
1 tbsp, diced (9g)
1 dash (0g)
2 large (100g)
1 dash (0g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
1 1/2 can(s) (258g)
Recipe has been scaled from original by 1.5x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
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.
snack prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 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. Baked fries
386cal, 6p, 49c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 2 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
2 1/2 can(s) (430g)
10 tbsp, chopped (113g)
5/8 small (44g)
Recipe has been scaled from original by 2.5x. 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.
2. White rice
273cal, 6p, 61c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
925cal, 69p, 63c, 36f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
10 slice (320g)
2 1/2 can(s) (430g)
5/8 small (44g)
Recipe has been scaled from original by 2.5x. 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.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
384cal, 25p, 7c, 27f (per meal)
3 tbsp, chopped (30g)
1/2 tbsp (8mL)
3 large (150g)
3/4 cup, chopped (112g)
1 1/2 slice(s) (15g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. 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 - 1 days
1. Pasta with meat sauce
842cal, 52p, 101c, 21f (per meal)
4 oz (114g)
2 dash (2g)
2 dash, ground (1g)
1/4 tbsp (4mL)
3/8 jar (24 oz) (252g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
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