3100 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 3100 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3100cals, 226g protein, 217g net carbs, 132g fat 36g fiber per day) cannot be customized.
Day 1
3150cals, 250g protein, 198g net carbs, 132g fat 40g fiber per day
7 1/2 oz (529cal, 51p, 20c, 25f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
4 chicken thigh(s) (815cal, 114p, 2c, 38f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 2
3125cals, 236g protein, 206g net carbs, 136g fat 34g fiber per day
6 meatballs (822cal, 96p, 15c, 41f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (900cal, 53p, 104c, 27f)
3 serving(s) (227cal, 5p, 16c, 14f)
Day 3
3075cals, 253g protein, 210g net carbs, 123g fat 32g fiber per day
6 meatballs (822cal, 96p, 15c, 41f)
3 cup(s) (209cal, 8p, 6c, 14f)
1/4 cup (138cal, 5p, 12c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 serving(s) (900cal, 53p, 104c, 27f)
3 serving(s) (227cal, 5p, 16c, 14f)
Day 4
3100cals, 203g protein, 227g net carbs, 136g fat 41g fiber per day
2 serving(s) (192cal, 6p, 25c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 bar (490cal, 40p, 52c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/4 cup (138cal, 5p, 12c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 container (139cal, 20p, 8c, 3f)
12 oz (507cal, 43p, 1c, 37f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
Day 5
3100cals, 203g protein, 227g net carbs, 136g fat 41g fiber per day
2 serving(s) (192cal, 6p, 25c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 bar (490cal, 40p, 52c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/4 cup (138cal, 5p, 12c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 container (139cal, 20p, 8c, 3f)
12 oz (507cal, 43p, 1c, 37f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
Day 6
3075cals, 218g protein, 223g net carbs, 131g fat 32g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 1/3 serving(s) (898cal, 92p, 45c, 33f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 quesadilla(s) (500cal, 29p, 50c, 19f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 container (261cal, 28p, 26c, 5f)
Day 7
3075cals, 218g protein, 223g net carbs, 131g fat 32g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 1/3 serving(s) (898cal, 92p, 45c, 33f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 quesadilla(s) (500cal, 29p, 50c, 19f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 container (261cal, 28p, 26c, 5f)
Grocery List (61 items)
Fats and Oils
Oil
4 oz (121mL)
Olive oil
1 1/4 oz (39mL)
Salad dressing
3/4 cup (180mL)
Vegetables and Vegetable Products
Potatoes
1 1/4 large (3" to 4-1/4" dia.) (461g)
Sweet potatoes
7 sweetpotato, 5" long (1470g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (428g)
Garlic
3 clove (9g)
Fresh parsley
6 tbsp chopped (23g)
Zucchini
3/4 medium (147g)
Red onion
3/4 small (53g)
Frozen broccoli
2 lbs (877g)
Sweet pickles
8 chips (60g)
Ketchup
4 tbsp (68g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (210g)
Shrimp, raw
3/4 lbs (340g)
Nut and Seed Products
Almonds
1/2 lbs (213g)
Chia seeds
1 tbsp (14g)
Spices and Herbs
Salt
2/3 oz (19g)
Oregano, dried
1 tbsp, leaves (3g)
Cayenne pepper
1/4 tbsp (1g)
Chili powder
1/2 tbsp (4g)
Ground cumin
1/2 tbsp (3g)
Black pepper
4 g (4g)
Garlic powder
1/2 tbsp (5g)
Dijon mustard
1 tbsp (15g)
Fresh basil
2 leaves (1g)
Paprika
1/2 tsp (1g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (26g)
Rice noodles
6 oz (171g)
Long-grain white rice
1/2 cup (93g)
Beverages
Protein powder
6 scoop (1/3 cup ea) (186g)
Water
1 cup(s) (237mL)
Dairy and Egg Products
Whole milk
10 1/2 cup(s) (2520mL)
Eggs
6 1/2 large (325g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Cheddar cheese
6 tbsp, shredded (42g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Applesauce
1 1/4 lbs (549g)
Limes
3 fruit (2" dia) (201g)
Clementines
6 fruit (444g)
Avocados
1/2 avocado(s) (101g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Maple syrup
1 tbsp (15mL)
Poultry Products
Boneless skinless chicken thighs
4 thigh(s) (592g)
Ground turkey, raw
30 oz (851g)
Boneless skinless chicken breast, raw
1 lbs (454g)
Chicken wings, with skin, raw
1 1/2 lbs (681g)
Other
Mixed greens
12 1/2 cup (375g)
Pad thai stir fry sauce
6 tbsp (85g)
Tzatziki
3/4 cup(s) (168g)
Roasted chickpeas
3/4 cup (85g)
Protein greek yogurt, flavored
3 container (450g)
Protein bar (20g protein)
4 bar (200g)
Cottage cheese & fruit cup
4 container (680g)
Legumes and Legume Products
Roasted peanuts
1/2 lbs (200g)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup(s) (41g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
Snacks
High-protein granola bar
2 bar (80g)
Beef Products
Ground beef (93% lean)
2 lbs (964g)
lunch prep - 1 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
1/2 lbs (210g)
5 tbsp, slivered (34g)
2 tsp (9mL)
1 1/4 dash (1g)
1/6 cup(s) (26g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Baked fries
483cal, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 0.63x. 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.
breakfast prep - 3 days
1. Protein shake (milk)
516cal, 64p, 25c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
snack prep - 2 days
1. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Spicy dry rub chicken thighs
815cal, 114p, 2c, 38f (per meal)
1/2 tbsp, leaves (1g)
1/4 tbsp (1g)
1/2 tbsp (4g)
1/2 tbsp (3g)
4 thigh(s) (592g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C).
2
In a mixing bowl, combine the spices and a pinch of salt. Feel free to adjust the cayenne to your preferred spice level. Add the chicken and toss until evenly coated.
3
Place the chicken thighs on a sheet pan and bake for 20-30 minutes, until cooked through and no longer pink inside. Serve.
2. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Pad thai with shrimp & egg
900cal, 53p, 104c, 28f (per meal)
3 clove (9g)
3 fruit (2" dia) (201g)
30 peanut(s) (30g)
3/4 lbs (340g)
6 tbsp (85g)
6 oz (171g)
3 large (150g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Greek turkey meatballs
822cal, 96p, 15c, 41f (per meal)
6 tbsp chopped (23g)
3/4 medium (147g)
3/4 cup(s) (168g)
1/2 tbsp (5g)
1/2 tbsp, leaves (2g)
3/4 small (53g)
1 1/2 large (75g)
30 oz (851g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and grease a baking sheet. Set the baking sheet aside.
2
In a large bowl, mix all ingredients together except for the tzatziki.
3
Form into meatballs (use the number of meatballs listed in the recipes serving details).
4
Add meatballs to the baking sheet and bake for 20-30 minutes, until fully cooked and no longer pink inside.
5
Serve with tzatziki as a dipping sauce.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 3 days
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Applesauce chia overnight oats
192cal, 6p, 25c, 6f (per meal)
1/2 cup(s) (120mL)
1/2 cup(s) (41g)
4 tbsp (61g)
1 tbsp (14g)
1 tbsp (15mL)
1
In a mason jar or airtight container, combine all the ingredients and stir to mix well.
2
Cover and refrigerate for at least 4 hours or overnight, until the oats and chia seeds absorb the liquid and soften. Serve chilled.
dinner prep - 2 days
1. Buffalo chicken wings
507cal, 43p, 1c, 37f (per meal)
4 tbsp (60mL)
1 1/2 lbs (681g)
3 dash, ground (1g)
3 dash (2g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
2 1/2 tbsp (38mL)
3 1/3 sweetpotato, 5" long (700g)
1 tsp, ground (2g)
1/2 tbsp (10g)
Recipe has been scaled from original by 0.83x. 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 mixed greens salad
68cal, 1p, 4c, 5f (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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Beef-broccoli-sweet potato bowl
898cal, 92p, 45c, 33f (per meal)
3/4 tbsp (12mL)
1 3/4 lbs (794g)
1/2 tsp (1g)
2 1/3 sweetpotato, 5" long (490g)
1 1/6 package (331g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes in oil and season with paprika and some salt/pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground beef in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the beef, broccoli, and sweet potatoes together. Serve with extra salt and pepper.
2. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Cheeseburger quesadilla
500cal, 29p, 50c, 19f (per meal)
4 chips (30g)
2 slice(s), thin/small (30g)
2 tbsp (34g)
3 tbsp, shredded (21g)
3 oz (85g)
1 tortilla (approx 10" dia) (72g)
1
Brown beef in a skillet over medium heat until fully cooked. Season with a dash of salt/pepper and set aside.
2
Spray a large skillet with cooking spray and place tortilla on the bottom.
3
Fill one side of the tortilla with beef, cheese, tomatoes, and pickles and fold the other half of the tortilla over top. Toast tortilla until golden and then flip and toast the other side.
4
Remove from skillet and cut into triangles using a pizza cutter. Serve with ketchup.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.