3000 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 3000 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 (2975cal, 233g protein, 199g net carbs, 120g fat, 43g fiber per day) cannot be customized.
Day 1
3000cal, 238g protein, 158g net carbs, 141g fat, 35g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (815cal, 66p, 20c, 49f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 2
3050cal, 221g protein, 204g net carbs, 128g fat, 47g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 sandwich(es) (1047cal, 89p, 92c, 27f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (815cal, 66p, 20c, 49f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
2975cal, 254g protein, 219g net carbs, 100g fat, 47g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 sandwich(es) (1047cal, 89p, 92c, 27f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/4 serving(s) (1011cal, 118p, 25c, 45f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 4
2950cal, 199g protein, 207g net carbs, 129g fat, 42g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 thigh (904cal, 83p, 1c, 63f)
8 beets (193cal, 7p, 32c, 1f)
Day 5
2950cal, 280g protein, 226g net carbs, 84g fat, 45g fiber
1 1/2 serving(s) (344cal, 54p, 10c, 9f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
1 container (139cal, 20p, 8c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
18 oz (666cal, 114p, 3c, 21f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
Day 6
2950cal, 218g protein, 191g net carbs, 128g fat, 43g fiber
1 1/2 serving(s) (344cal, 54p, 10c, 9f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
2 serving(s) (498cal, 7p, 72c, 15f)
1 container (139cal, 20p, 8c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 7
2950cal, 218g protein, 191g net carbs, 128g fat, 43g fiber
1 1/2 serving(s) (344cal, 54p, 10c, 9f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
2 serving(s) (498cal, 7p, 72c, 15f)
1 container (139cal, 20p, 8c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Grocery List (48 items)
Fats and Oils
Oil
4 oz (122mL)
Olive oil
1 1/3 tbsp (18mL)
Salad dressing
6 tbsp (90mL)
Dairy and Egg Products
Eggs
13 2/3 medium (601g)
Whole milk
1/2 gallon (1860mL)
Butter
3/4 stick (87g)
Plain lowfat yogurt
3 cup (735g)
Blue cheese
1 oz (28g)
Egg whites
18 large (594g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Baked Products
Bread
1 1/3 lbs (608g)
Pita bread
4 pita, small (4" dia) (112g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Grapefruit
6 large (approx 4-1/2" dia) (1992g)
Raspberries
5 1/2 cup (677g)
Fruit juice
32 fl oz (960mL)
Lime juice
2 1/2 fl oz (78mL)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Spices and Herbs
Crushed red pepper
2 dash (0g)
Salt
1/4 oz (6g)
Thyme, dried
1/8 oz (2g)
Paprika
2 dash (1g)
Black pepper
1/8 oz (4g)
Lemon pepper
1 tbsp (8g)
Garlic powder
3 dash (1g)
Vegetables and Vegetable Products
Garlic
4 clove(s) (12g)
Onion
1 1/3 medium (2-1/2" dia) (145g)
Tomato paste
2 tbsp (32g)
Cauliflower
1 head medium (5-6" dia.) (588g)
Potatoes
2 1/2 large (3" to 4-1/4" dia.) (923g)
Tomatoes
8 medium whole (2-3/5" dia) (960g)
Carrots
1 medium (69g)
Beets, precooked (canned or refrigerated)
1 3/4 lbs (805g)
Mushrooms
1 1/2 cup, pieces or slices (105g)
Broccoli
1 1/2 cup chopped (137g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Beef Products
Sirloin steak, raw
35 oz (992g)
Beverages
Water
6 cup(s) (1462mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (296g)
Hummus
3/4 cup (180g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1456g)
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Boneless skinless chicken thighs
1 1/3 lb (605g)
Other
Mixed greens
10 1/2 cup (315g)
Protein greek yogurt, flavored
3 container (450g)
Sausages and Luncheon Meats
Turkey cold cuts
1 1/2 lbs (680g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tsp (0mL)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
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. 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.
snack prep - 2 days
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. 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.
dinner prep - 2 days
1. Steak & cauliflower skillet
815 cals, 66p, 20c, 49f (per meal)
2 dash (0g)
4 clove(s) (12g)
1 small (70g)
2 tbsp (32g)
2 tbsp (28g)
1 1/4 lbs (567g)
1 head medium (5-6" dia.) (588g)
1
Melt butter in a skillet over medium heat and add garlic. Cook about 1 minute until fragrant.
2
Turn the heat to high and add beef. Once beef is almost done, remove meat from the pan and set aside.
3
Reduce the heat back to medium and add in the diced onion. Cook for about 10 minutes until softened and browned.
4
Add in the cauliflower florets and cook for another 5-10 minutes until the cauliflower is slightly browned.
5
Add the tomato paste and cooked beef and stir, cooking for another couple of minutes.
6
Season to taste with a pinch of salt/pepper and the crushed red pepper flakes. Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Basic chicken breast
635 cals, 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. Baked fries
385 cals, 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.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
1045 cals, 89p, 92c, 27f (per meal)
1/4 tbsp (4mL)
1 1/2 cup (45g)
6 slice(s), thick/large (1/2" thick) (162g)
6 tbsp (90g)
6 slice(s) (192g)
3/4 lbs (340g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
1010 cals, 118p, 25c, 45f (per meal)
18 oz (504g)
1 tsp (0mL)
1/2 tsp, leaves (1g)
2 1/4 tbsp (34mL)
1 medium (69g)
1/2 lbs (255g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
snack prep - 2 days
2. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
905 cals, 83p, 1c, 63f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Beets
195 cals, 7p, 32c, 1f (per meal)
8 beets (2" dia, sphere) (400g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch 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.
2. Pita bread
155 cals, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. 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 - 3 days
1. Tomato mushroom egg white omelet
345 cals, 54p, 10c, 10f (per meal)
3/4 small whole (2-2/5" dia) (68g)
1/2 cup, pieces or slices (35g)
1 1/2 large (75g)
6 large (198g)
3/4 cup (170g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
665 cals, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
18 oz (504g)
Recipe has been scaled from original by 1.13x. 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. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
dinner prep - 2 days
1. Steak and beet salad
705 cals, 48p, 16c, 47f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
6 tbsp (90mL)
1 1/2 cup chopped (137g)
4 1/2 cup (135g)
15 oz (425g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Thyme & lime chicken thighs
490 cals, 58p, 2c, 28f (per meal)
4 tsp (20mL)
2 2/3 tbsp (40mL)
1/4 tbsp, leaves (1g)
1 1/3 lb (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Mashed sweet potatoes with butter
500 cals, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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, top with butter, and serve.