3200 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 3200 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 (3200cals, 231g protein, 216g net carbs, 141g fat 38g fiber per day) cannot be customized.
Day 1
3200cals, 241g protein, 186g net carbs, 150g fat 38g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 sandwich(es) (960cal, 55p, 48c, 57f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/3 serving(s) (147cal, 4p, 29c, 1f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 container (139cal, 20p, 8c, 3f)
18 oz (666cal, 114p, 3c, 21f)
3 1/2 cup(s) (467cal, 10p, 7c, 40f)
Day 2
3200cals, 203g protein, 242g net carbs, 140g fat 40g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 sandwich(es) (960cal, 55p, 48c, 57f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/3 serving(s) (147cal, 4p, 29c, 1f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 container (139cal, 20p, 8c, 3f)
1 1/3 serving(s) (591cal, 77p, 10c, 26f)
2 serving(s) (386cal, 6p, 49c, 14f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
Day 3
3225cals, 263g protein, 185g net carbs, 141g fat 41g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 slice(s) (114cal, 4p, 12c, 5f)
3 chop(s) (924cal, 127p, 25c, 33f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
9 oz (886cal, 63p, 4c, 68f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 4
3175cals, 253g protein, 193g net carbs, 139g fat 39g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 chop(s) (924cal, 127p, 25c, 33f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
9 oz (886cal, 63p, 4c, 68f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 5
3250cals, 222g protein, 261g net carbs, 131g fat 34g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 sandwich(es) (714cal, 36p, 56c, 35f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 6
3175cals, 225g protein, 233g net carbs, 132g fat 36g fiber per day
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
3 serving(s) (171cal, 1p, 37c, 0f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 sandwich(es) (714cal, 36p, 56c, 35f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
Day 7
3225cals, 211g protein, 211g net carbs, 155g fat 35g fiber per day
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
3 serving(s) (171cal, 1p, 37c, 0f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 wrap(s) (785cal, 37p, 52c, 46f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
Grocery List (62 items)
Dairy and Egg Products
Kefir, flavored
3 cup (720mL)
Butter
1 1/2 stick (171g)
Eggs
17 large (850g)
Parmesan cheese
3/4 oz (22g)
Mozzarella cheese, shredded
2 3/4 tbsp (14g)
Low fat cottage cheese (1% milkfat)
4 cup (904g)
Goat cheese
6 oz (170g)
Lowfat greek yogurt
2 cup (525g)
Baked Products
Bread
1 1/2 lbs (704g)
Bagel
2 medium bagel (3-1/2" to 4" dia) (210g)
Hamburger buns
2 bun(s) (102g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Vegetables and Vegetable Products
Kale leaves
7 cup, chopped (280g)
Tomatoes
4 medium whole (2-3/5" dia) (513g)
Frozen broccoli
3 1/2 cup (319g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Mushrooms
1 1/2 lbs (680g)
Onion
1 3/4 medium (2-1/2" dia) (196g)
Frozen mixed veggies
3 cup (405g)
Fresh spinach
4 oz (113g)
Frozen corn kernels
4 1/3 cup (589g)
Romaine lettuce
8 leaf inner (48g)
Spices and Herbs
Rosemary, dried
1 tsp (1g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Black pepper
1/4 oz (6g)
Salt
1/2 oz (15g)
Lemon pepper
1 tbsp (8g)
Oregano, dried
1/3 tsp, leaves (0g)
Garlic salt
1 1/2 dash (1g)
Garlic powder
1 1/2 dash (1g)
Crushed red pepper
4 dash (1g)
Cajun seasoning
1/4 cup (24g)
Beverages
Water
5 cup (1190mL)
Fats and Oils
Oil
1/4 lbs (103mL)
Olive oil
1/4 cup (56mL)
Mayonnaise
1/2 cup (120mL)
Caesar salad dressing
2 tbsp (29g)
Snacks
Pretzels, hard, salted
2 2/3 oz (76g)
Fruits and Fruit Juices
Grapes
4 1/2 cup (414g)
Peach
8 medium (2-2/3" dia) (1200g)
Lemon juice
1 tbsp (15mL)
Avocados
1 avocado(s) (226g)
Blackberries
1 cup (135g)
Lime juice
3/4 tbsp (11mL)
Applesauce
6 to-go container (~4 oz) (732g)
Canned pineapple
10 tbsp, chunks (113g)
Other
Protein greek yogurt, flavored
2 container (300g)
Roasted chickpeas
1 cup (113g)
Roasted red peppers
1/2 lbs (227g)
Coleslaw mix
1/2 cup (45g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1600g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 cup (87g)
Condensed cream of mushroom soup
1 1/2 11oz can (465g)
Legumes and Legume Products
Lentils, raw
13 1/4 tbsp (160g)
Roasted peanuts
1 cup (137g)
Pork Products
Pork chop, bone-in
6 chop (1068g)
Sweets
Honey
3 oz (84g)
Breakfast Cereals
Granola
1 cup (84g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Finfish and Shellfish Products
Cod, raw
2 lbs (907g)
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
304cal, 22p, 10c, 18f (per meal)
1 1/2 cup, chopped (60g)
3 large (150g)
3/4 cup, chopped (135g)
3 dash (0g)
1/2 tbsp (8mL)
1/4 cup (68mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Kefir
150cal, 8p, 25c, 2f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 2 days
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Lemon pepper chicken breast
666cal, 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. Buttered broccoli
467cal, 10p, 7c, 40f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Chicken salad sandwich
960cal, 55p, 48c, 57f (per meal)
1 tbsp (15mL)
1 stalk, medium (7-1/2" - 8" long) (40g)
4 dash, ground (1g)
1 tbsp (15mL)
1/2 cup (120mL)
8 slice (256g)
2 piece (340g)
1
Preheat oven to 450 F (230 C).
2
Brush the chicken with oil on each side and place on baking sheet.
3
Bake for 10-15 mins on each side or until chicken is done.
4
Let chicken cool and then chop into bite-sized pieces.
5
Mix all ingredients besides bread and oil together in a bowl.
6
For each sandwich, spread mixture evenly over a slice of bread and top with another slice.
dinner prep - 1 days
1. Chicken parmesan
591cal, 77p, 10c, 26f (per meal)
1/3 tsp, leaves (0g)
2 tsp (10mL)
2 2/3 tbsp (17g)
2 2/3 tbsp (14g)
1/3 cup (87g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
If needed, pound the chicken to an even thickness. Brush both sides with oil and season with oregano, salt, and pepper.
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until fully cooked.
3
Transfer the cooked chicken to a baking sheet and preheat the oven's broiler.
4
Spoon pasta sauce over the chicken, covering the surface. Sprinkle mozzarella and parmesan cheese on top.
5
Broil for 1-3 minutes, until the cheese is bubbly and golden brown. Serve.
2. Sauteed Kale
151cal, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
3. Baked fries
386cal, 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.
dinner prep - 2 days
1. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
3 thigh (6 oz ea) (510g)
3 dash (0g)
1 1/2 tbsp (21g)
3/4 cup(s) (178mL)
3 dash (1g)
3/4 lbs (340g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Lentils
289cal, 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.
snack prep - 2 days
lunch prep - 2 days
1. Mushroom pork chops
924cal, 127p, 25c, 33f (per meal)
1 1/2 dash (1g)
1 1/2 11oz can (465g)
3/4 lbs (340g)
1 1/2 medium (2-1/2" dia) (165g)
1/2 tbsp, ground (3g)
1/2 tbsp (9g)
6 chop (1068g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt, pepper, and garlic salt to taste.
2
In a large skillet, brown the chops over medium-high heat. Add the onion and mushrooms, and saute for one minute. Pour cream of mushroom soup over chops. Cover skillet, and reduce temperature to medium-low. Simmer 20 to 30 minutes, or until chops are cooked through.
2. Mixed vegetables
146cal, 7p, 19c, 1f (per meal)
3 cup (405g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Medium toasted bagel with butter
391cal, 11p, 53c, 14f (per meal)
2. Boiled eggs
139cal, 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.
lunch prep - 2 days
1. Roast red pepper & spinach grilled cheese sandwich
714cal, 36p, 56c, 35f (per meal)
1 tsp (5mL)
3 oz (85g)
4 oz (113g)
2 oz (57g)
4 slice(s) (128g)
1
Spread goat cheese evenly on a slice of bread. Top with spinach and roasted red peppers and season with some salt and pepper.
2
Top with remaining slice of bread and gently press together.
3
Heat oil in a skillet over medium heat. Add sandwich and cook until golden, about 2-3 minutes on each side.
4
Slice in half and serve.
3. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Blackberry & granola parfait
287cal, 22p, 22c, 10f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
2. Avocado toast
168cal, 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.
dinner prep - 1 days
1. Hot honey chicken sandwich
948cal, 103p, 85c, 20f (per meal)
1 tsp (5mL)
1/2 cup (45g)
4 dash (1g)
2 tbsp (42g)
2 bun(s) (102g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 1/2 dash (1g)
1/2 tsp (3mL)
3/8 medium whole (2-3/5" dia) (46g)
3/8 avocado(s) (75g)
3/4 tbsp (11mL)
3/4 tbsp minced (11g)
Recipe has been scaled from original by 0.38x. 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.
breakfast prep - 2 days
1. Cottage cheese and pineapple
233cal, 35p, 16c, 3f (per meal)
10 tbsp, chunks (113g)
2 1/2 cup (565g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
3. Applesauce
171cal, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Cajun cod
499cal, 82p, 5c, 16f (per meal)
Recipe has been scaled from original by 5.33x. 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. Buttered corn
515cal, 9p, 55c, 26f (per meal)
4 1/3 cup (589g)
1/4 cup (59g)
3 1/4 dash (1g)
3 1/4 dash (0g)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 1 days
1. Caesar salad wrap
785cal, 37p, 52c, 46f (per meal)
2 tbsp (29g)
2 tortilla (approx 7-8" dia) (98g)
4 large (200g)
2 tbsp, chopped (20g)
1 tbsp (5g)
8 leaf inner (48g)
1 plum tomato (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.