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 (3000cals, 224g protein, 197g net carbs, 127g fat 42g fiber per day) cannot be customized.
Day 1
2975cals, 214g protein, 136g net carbs, 156g fat 39g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (698cal, 63p, 17c, 39f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
2 square(s) (120cal, 2p, 7c, 9f)
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 3/4 serving(s) (485cal, 7p, 73c, 13f)
Day 2
3000cals, 201g protein, 154g net carbs, 158g fat 38g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
2 container(s) (310cal, 25p, 33c, 8f)
2 square(s) (120cal, 2p, 7c, 9f)
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 3/4 serving(s) (485cal, 7p, 73c, 13f)
Day 3
3025cals, 240g protein, 189g net carbs, 132g fat 33g fiber per day
1/2 serving(s) (236cal, 30p, 0c, 13f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
2 container(s) (310cal, 25p, 33c, 8f)
2 square(s) (120cal, 2p, 7c, 9f)
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 4
3000cals, 293g protein, 180g net carbs, 109g fat 34g fiber per day
1/2 serving(s) (236cal, 30p, 0c, 13f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 pear(s) (113cal, 1p, 22c, 0f)
18 oz (899cal, 120p, 12c, 37f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 container(s) (181cal, 8p, 32c, 2f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 5
2975cals, 213g protein, 284g net carbs, 94g fat 33g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 pear(s) (113cal, 1p, 22c, 0f)
3 meatloaves (839cal, 95p, 39c, 32f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 container(s) (181cal, 8p, 32c, 2f)
2 1/3 serving(s) (813cal, 66p, 104c, 13f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
Day 6
3000cals, 187g protein, 264g net carbs, 107g fat 57g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 pear(s) (113cal, 1p, 22c, 0f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1 serving(s) (408cal, 25p, 31c, 17f)
2 1/3 serving(s) (813cal, 66p, 104c, 13f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
Day 7
2975cals, 217g protein, 174g net carbs, 131g fat 61g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 pear(s) (113cal, 1p, 22c, 0f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1 serving(s) (408cal, 25p, 31c, 17f)
Grocery List (59 items)
Vegetables and Vegetable Products
Onion
1/4 medium (2-1/2" dia) (31g)
Tomatoes
8 medium whole (2-3/5" dia) (972g)
Garlic
8 clove(s) (24g)
Sweet potatoes
7 sweetpotato, 5" long (1462g)
Frozen mixed veggies
1/2 cup (68g)
Okra, frozen
1 1/6 package (10 oz) (335g)
Collard greens
2 1/2 lbs (1134g)
Fruits and Fruit Juices
Canned black olives
6 large olives (26g)
Lemon juice
1 tbsp (15mL)
Blueberries
1 1/4 cup (185g)
Avocados
2 1/4 avocado(s) (452g)
Pears
5 medium (890g)
Lime juice
1/2 tbsp (8mL)
Green olives
18 large (79g)
Apples
3 medium (3" dia) (546g)
Fruit juice
24 fl oz (720mL)
Legumes and Legume Products
Chickpeas, canned
1/3 cup(s) (80g)
Lentils, raw
3/4 cup (144g)
Peanut butter
4 tbsp (64g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/3 lbs (2391g)
Boneless skinless chicken thighs
18 oz (510g)
Ground turkey, raw
13 1/3 oz (378g)
Spices and Herbs
Thyme, dried
4 dash, leaves (0g)
Paprika
1/2 tbsp (3g)
Fresh basil
3/4 oz (21g)
Black pepper
2 1/2 g (2g)
Salt
2/3 oz (19g)
Garlic powder
2 1/2 tsp (7g)
Dijon mustard
2 tbsp (30g)
Chili powder
1 tbsp (8g)
Chipotle seasoning
3 dash (1g)
Cajun seasoning
3/4 tbsp (5g)
Cinnamon
2 tsp (5g)
Fats and Oils
Oil
1/4 lbs (129mL)
Olive oil
2 1/2 oz (77mL)
Balsamic vinaigrette
5 tsp (25mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 1/3 container (392g)
Eggs
18 large (900g)
String cheese
4 stick (112g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Other
Mixed greens
1 2/3 package (5.5 oz) (264g)
Protein greek yogurt, flavored
3 container (450g)
Italian seasoning
1/4 tbsp (3g)
Diced tomatoes
1 1/6 can(s) (490g)
Nut and Seed Products
Walnuts
1 1/2 oz (41g)
Almonds
1 1/3 cup, whole (188g)
Roasted cashews
13 1/4 tbsp (114g)
Almond butter
2 tbsp (32g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Beverages
Water
6 1/2 cup (1536mL)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (652g)
Baked Products
Kaiser rolls
4 roll (3-1/2" dia) (228g)
Bread
1 1/2 slice (48g)
Soups, Sauces, and Gravies
Barbecue sauce
3 tbsp (51g)
Finfish and Shellfish Products
Shrimp, raw
18 3/4 oz (530g)
Cereal Grains and Pasta
Long-grain white rice
56 tsp (216g)
lunch prep - 1 days
1. Mediterranean chicken salad with lemon yogurt dressing
698cal, 63p, 17c, 39f (per meal)
1/3 small (23g)
6 large olives (26g)
1/3 cup(s) (80g)
1 tbsp (15mL)
1/2 lbs (227g)
4 dash, leaves (0g)
4 dash (1g)
2 tbsp (30mL)
1/2 cup cherry tomatoes (74g)
3 tbsp (52g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chicken for about 10 minutes or until it is cooked through and no longer pink inside. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chicken, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chicken, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 3 days
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. 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. Sweet potato fries
485cal, 7p, 73c, 13f (per meal)
1/2 tsp, ground (1g)
1 tsp (5g)
1 tsp (2g)
1 tsp (3g)
2 tbsp (28mL)
29 1/3 oz (832g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
3. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Egg & avocado salad
399cal, 22p, 5c, 29f (per meal)
6 large (300g)
2 cup (60g)
1 avocado(s) (201g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 2 days
1. Paleo beef & egg bowl
236cal, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
3. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Grilled chicken sandwich
919cal, 115p, 61c, 22f (per meal)
2 tsp (10mL)
4 roll (3-1/2" dia) (228g)
2 tbsp (30g)
1 cup (30g)
12 slice(s), thin/small (180g)
2 lbs (907g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Caprese salad
178cal, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
18 leaves (9g)
18 oz (510g)
1 tbsp (8g)
1/4 tbsp (1g)
18 large (79g)
1/4 tbsp (5g)
1 tbsp (15mL)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. 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. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Blueberry nut apple slices
198cal, 4p, 14c, 12f (per meal)
2 walnuts (4g)
2 tbsp (19g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
lunch prep - 1 days
1. Bbq glazed meatloaf
839cal, 95p, 39c, 32f (per meal)
3 dash (1g)
3 tbsp (45mL)
3 tbsp (51g)
3 dash (1g)
1 1/2 slice (48g)
15 oz (425g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Creole shrimp and rice
813cal, 66p, 104c, 13f (per meal)
1 1/2 tbsp (22mL)
1 3/4 cup(s) (415mL)
1 1/6 package (10 oz) (335g)
18 2/3 oz (530g)
3/4 tbsp (5g)
1 1/6 can(s) (490g)
56 tsp (216g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat most of the oil (~1 tbsp per cup of rice) in a large skillet over medium heat. Add rice, and cook for 2-3 minutes, stirring frequently, until lightly browned.
2
Add tomatoes (with juice), water, and seasoning to the rice. Bring to a boil over high heat. Once boiling, reduce the heat to low. Cover and simmer for 15-20 minutes until rice is cooked.
3
While rice is cooking, heat the remaining oil in a skillet over medium-high heat. Add the shrimp and cook for 5-7 minutes, stirring frequently, until the shrimp becomes opaque and pink. Set aside.
4
Cook the okra according to it's package. Set aside.
5
When the rice is done, add the shrimp and okra to the pot; stir. Cook for another 3 minutes or so until everything is heated through. Serve.
breakfast prep - 3 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (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.
lunch prep - 2 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Garlic collard greens
398cal, 18p, 12c, 21f (per meal)
7 1/2 clove(s) (23g)
5 dash (4g)
2 1/2 tbsp (38mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
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.
3. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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 and serve.
snack prep - 2 days
1. Apple and protein fruit dip
408cal, 25p, 31c, 17f (per meal)
2 tbsp (32g)
1 tsp (3g)
1 medium (3" dia) (182g)
1 container (170g)
1
Open Greek yogurt container and add the peanut butter and cinnamon (or mix together in a small bowl). Mix until well-combined.
2
Chop an apple into slices.
3
Dip the apple into the dip and enjoy.
dinner prep - 1 days
1. Basic ground turkey
625cal, 74p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
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.