2900 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2900 calorie meal plan to gain muscle/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the 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 (2900cals, 225g protein, 198g net carbs, 117g fat 38g fiber per day) cannot be customized.
Day 1
2875cals, 221g protein, 201g net carbs, 114g fat 41g fiber per day
2 sandwich(es) (412cal, 28p, 56c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
16 oz (635cal, 101p, 0c, 26f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
Day 2
2850cals, 221g protein, 173g net carbs, 123g fat 43g fiber per day
2 sandwich(es) (412cal, 28p, 56c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
18 oz (899cal, 120p, 12c, 37f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 3
2900cals, 204g protein, 190g net carbs, 133g fat 35g fiber per day
4 slice(s) (533cal, 16p, 66c, 19f)
1 celery stalk (7cal, 0p, 1c, 0f)
2 1/2 can(s) (356cal, 18p, 39c, 12f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
18 oz (899cal, 120p, 12c, 37f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 4
2975cals, 174g protein, 186g net carbs, 155g fat 34g fiber per day
4 slice(s) (533cal, 16p, 66c, 19f)
1 celery stalk (7cal, 0p, 1c, 0f)
2 1/2 can(s) (356cal, 18p, 39c, 12f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 thigh (904cal, 83p, 1c, 63f)
3 serving(s) (123cal, 8p, 12c, 1f)
Day 5
2850cals, 279g protein, 142g net carbs, 117g fat 32g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 clementine(s) (78cal, 1p, 15c, 0f)
15 oz (468cal, 77p, 5c, 15f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 bar(s) (408cal, 20p, 24c, 24f)
2 thigh (904cal, 83p, 1c, 63f)
3 serving(s) (123cal, 8p, 12c, 1f)
Day 6
2900cals, 240g protein, 247g net carbs, 87g fat 41g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 bar(s) (408cal, 20p, 24c, 24f)
1 1/2 serving(s) (780cal, 85p, 66c, 12f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
Day 7
2900cals, 240g protein, 247g net carbs, 87g fat 41g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 bar(s) (408cal, 20p, 24c, 24f)
1 1/2 serving(s) (780cal, 85p, 66c, 12f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
Grocery List (52 items)
Sweets
Chocolate, dark, 70-85%
10 square(s) (100g)
Honey
1/4 cup (91g)
Jelly
2 2/3 tbsp (56g)
Cocoa powder
1 1/2 tbsp (8g)
Dairy and Egg Products
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
3 1/4 cup (735g)
Butter
2 2/3 tbsp (36g)
Blue cheese
2 oz (57g)
Nonfat greek yogurt, plain
1/2 cup (158g)
Whole milk
2 cup(s) (480mL)
Spices and Herbs
Salt
2 tsp (11g)
Black pepper
1 1/2 g (1g)
Dijon mustard
4 tsp (20g)
Fresh basil
36 leaves (18g)
Chili powder
2 tbsp (16g)
Paprika
4 dash (1g)
Thyme, dried
1/4 tbsp, ground (1g)
Cajun seasoning
5 tsp (11g)
Ground cumin
1/2 tbsp (3g)
Beverages
Water
8 cup(s) (1936mL)
Legumes and Legume Products
Lentils, raw
1 cup (176g)
Roasted peanuts
1 cup (158g)
Canned great northern beans
1 1/2 can (~15 oz) (638g)
Fats and Oils
Oil
1 oz (27mL)
Olive oil
1 1/2 oz (45mL)
Salad dressing
6 tbsp (90mL)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2433g)
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Vegetables and Vegetable Products
Garlic
1/3 clove(s) (1g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (906g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen sugar snap peas
4 cup (576g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Other
Italian seasoning
1/8 container (.75 oz) (2g)
Mixed greens
6 cup (180g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Condensed canned chicken noodle soup
5 can (10.5 oz) (1490g)
Salsa verde
1 1/2 cup (384g)
Chicken broth
4 1/2 cup(s) (mL)
Pesto sauce
1/2 cup (128g)
Fruits and Fruit Juices
Clementines
10 fruit (740g)
Green olives
36 large (158g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (227g)
Baked Products
English muffins
4 muffin(s) (228g)
Naan bread
2 piece(s) (180g)
Bread
8 slice (256g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Walnuts
1/2 cup, shelled (50g)
Snacks
High-protein granola bar
6 bar (240g)
Tortilla chips
3 1/3 oz (95g)
Finfish and Shellfish Products
Cod, raw
15 oz (425g)
snack prep - 2 days
dinner prep - 1 days
1. Basic chicken breast
635cal, 101p, 0c, 26f (per meal)
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. Sauteed garlic & herb tomatoes
85cal, 1p, 3c, 7f (per meal)
1/3 clove(s) (1g)
1 1/3 dash (1g)
4 dash (2g)
1/3 pint, cherry tomatoes (99g)
1/2 tbsp (8mL)
1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
3. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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 - 2 days
1. Chunky canned soup (non-creamy)
618cal, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Ham & tomato english muffin sandwich
412cal, 28p, 56c, 6f (per meal)
2 dash (0g)
2 tsp (10g)
4 slice(s), thin/small (60g)
4 oz (113g)
2 muffin(s) (114g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread dijon inside the english muffin. Stuff with ham, tomato slices, italian seasoning, and some salt and pepper.
2
Optional: Toast the sandwich(es) in a 400°F (200°C) oven or toaster oven for 5-8 minutes.
3
Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
36 leaves (18g)
2 1/4 lbs (1021g)
2 tbsp (16g)
1/2 tbsp (1g)
36 large (158g)
1/2 tbsp (9g)
2 tbsp (30mL)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. 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 mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Chicken noodle soup
356cal, 18p, 39c, 12f (per meal)
5 can (10.5 oz) (1490g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
2. Cottage cheese & honey
125cal, 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. Toast with butter and jelly
533cal, 16p, 66c, 19f (per meal)
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
904cal, 83p, 1c, 63f (per meal)
4 dash (1g)
1/2 tbsp (8mL)
1/4 tbsp, ground (1g)
2 oz (57g)
4 thigh (6 oz ea) (680g)
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
breakfast prep - 3 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
3. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Cajun cod
468cal, 77p, 5c, 15f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Lentils
347cal, 24p, 51c, 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. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. White chicken chili soup
780cal, 85p, 66c, 13f (per meal)
1 1/2 can (~15 oz) (638g)
18 oz (510g)
1 1/2 cup (384g)
1/2 tbsp (3g)
4 1/2 cup(s) (mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
lunch prep - 2 days
1. Pesto chicken sweet potatoes
862cal, 60p, 75c, 29f (per meal)
1/2 cup (128g)
1 lbs (454g)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
