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
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 (3100cal, 226g protein, 233g net carbs, 124g fat, 39g fiber per day) cannot be customized.
Day 1
3125cal, 204g protein, 356g net carbs, 82g fat, 38g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 1/2 serving(s) (908cal, 105p, 76c, 17f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (816cal, 33p, 113c, 20f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 cup(s) (229cal, 3p, 51c, 1f)
Day 2
3150cal, 211g protein, 226g net carbs, 138g fat, 37g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
4 link (1028cal, 56p, 12c, 84f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 3
3050cal, 232g protein, 288g net carbs, 87g fat, 48g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sandwich(es) (907cal, 78p, 50c, 40f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 4
3125cal, 216g protein, 211g net carbs, 140g fat, 40g fiber
1 serving(s) (355cal, 34p, 15c, 15f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 sandwich(es) (907cal, 78p, 50c, 40f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 5
3150cal, 267g protein, 149g net carbs, 150g fat, 36g fiber
1 serving(s) (355cal, 34p, 15c, 15f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
20 oz (740cal, 127p, 3c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
4 serving(s) (882cal, 44p, 18c, 66f)
3 egg(s) (208cal, 19p, 1c, 14f)
Day 6
3025cal, 250g protein, 127g net carbs, 155g fat, 33g fiber
2 toast(s) (424cal, 22p, 26c, 22f)
1 egg(s) (80cal, 6p, 0c, 6f)
20 oz (740cal, 127p, 3c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 serving(s) (882cal, 44p, 18c, 66f)
3 egg(s) (208cal, 19p, 1c, 14f)
Day 7
3075cal, 203g protein, 276g net carbs, 112g fat, 38g fiber
2 toast(s) (424cal, 22p, 26c, 22f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 sandwich(es) (763cal, 23p, 110c, 21f)
1/2 cup (275cal, 3p, 62c, 0f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (57 items)
Snacks
Large granola bar
3 bar (111g)
Pretzels, hard, salted
1/4 lbs (128g)
Fats and Oils
Oil
1 1/3 oz (40mL)
Salad dressing
1/4 cup (56mL)
Olive oil
1 oz (34mL)
Caesar salad dressing
2/3 cup (157g)
Dairy and Egg Products
Eggs
25 1/2 medium (1128g)
Sliced cheese
8 slice (2/3 oz ea) (152g)
Whole milk
4 cup (960mL)
Blue cheese
4 oz (113g)
Fruits and Fruit Juices
Pears
3 medium (534g)
Fruit juice
16 fl oz (480mL)
Orange
3 1/2 orange (539g)
Banana
3/4 medium (7" to 7-7/8" long) (89g)
Nectarine
4 medium (2-1/2" dia) (568g)
Frozen strawberries
1 cup, unthawed (149g)
Avocados
1 avocado(s) (184g)
Lime juice
1/2 tbsp (8mL)
Raisins
1/2 cup, packed (83g)
Other
Mixed greens
4 1/2 package (5.5 oz) (700g)
Cottage cheese & fruit cup
3 container (510g)
Italian pork sausage, raw
4 link (430g)
Chicken, drumsticks, with skin
3/4 lbs (340g)
Baked chips, any flavor
36 crips (84g)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (600g)
Frozen broccoli
5/8 package (178g)
Fresh spinach
5 1/2 cup(s) (165g)
Fresh parsley
3 sprigs (3g)
Onion
3/8 medium (2-1/2" dia) (43g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Garlic
1/2 clove (2g)
Pickles
16 slices (112g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/8 pouch (~5.6 oz) (99g)
Frozen cheese ravioli
3/4 lbs (340g)
Spices and Herbs
Salt
1 tsp (7g)
Black pepper
1/4 tbsp, ground (2g)
Balsamic vinegar
1 tbsp (15mL)
Dijon mustard
4 tbsp (60g)
Lemon pepper
2 1/2 tbsp (17g)
Garlic powder
1/4 tbsp (2g)
Pork Products
Pork tenderloin, raw
15 oz (425g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Apple cider vinegar
1 tbsp (1mL)
Barbecue sauce
1/2 cup (143g)
Frank's red hot sauce
2 tbsp (29mL)
Beverages
Water
7 1/4 cup(s) (1709mL)
Protein powder, vanilla
3 1/2 scoop (1/3 cup ea) (109g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Roasted peanuts
1 cup (146g)
Lentils, raw
1 3/4 cup (328g)
Peanut butter
2 tbsp (32g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2315g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 1/2 lbs (680g)
Baked Products
Bread
18 oz (512g)
Nut and Seed Products
Almond butter
2 tbsp (32g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Sweets
Jelly
4 serving 1 tbsp (84g)
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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 - 1 days
1. Pork-broccoli-rice bowl
910 cals, 105p, 76c, 17f (per meal)
5/8 pouch (~5.6 oz) (99g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/4 tsp (6mL)
5/8 package (178g)
15 oz (425g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season the pork with salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Cheese ravioli
815 cals, 33p, 113c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
3 sweetpotato, 5" long (630g)
1/2 cup (143g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
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.
lunch prep - 2 days
1. Roast beef & pickle sandwich
905 cals, 78p, 50c, 40f (per meal)
2 tbsp (30g)
8 slices (56g)
4 slice (2/3 oz ea) (76g)
1/2 lbs (227g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Strawberry protein smoothie
355 cals, 34p, 15c, 15f (per meal)
1 scoop (1/3 cup ea) (31g)
1 tbsp (16g)
1/2 cup, unthawed (75g)
3/4 cup (180mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
dinner prep - 1 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
2 tbsp (30mL)
1 tsp (6mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
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.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Lentils
345 cals, 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.
snack prep - 2 days
1. Breakfast cereal
290 cals, 10p, 42c, 8f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Lemon pepper chicken breast
740 cals, 127p, 3c, 24f (per meal)
2 1/2 tbsp (17g)
1 1/4 tbsp (19mL)
2 1/2 lbs (1120g)
Recipe has been scaled from original by 2.5x. 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. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Roast beef & blue cheese salad
880 cals, 44p, 18c, 66f (per meal)
1 1/4 lbs (567g)
2 large whole (3" dia) (364g)
4 oz (113g)
2/3 cup (157g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Combine greens, roast beef, tomato, and cheese into a large bowl.
2
Drizzle with dressing when serving.
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
breakfast prep - 2 days
1. Egg & avocado salad on toast
425 cals, 22p, 26c, 22f (per meal)
4 slice(s) (128g)
1/4 tbsp (2g)
4 large (200g)
2/3 avocado(s) (134g)
2/3 cup (20g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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
Toast bread and top with greens and egg salad mixture. Serve.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Baked chips
180 cals, 3p, 31c, 5f (per meal)
18 crips (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 1.17x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
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.
3. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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. Peanut butter and jelly sandwich
765 cals, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
