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 (3200cal, 244g protein, 231g net carbs, 127g fat, 40g fiber per day) cannot be customized.
Day 1
3250cal, 231g protein, 317g net carbs, 95g fat, 47g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 cup(s) (104cal, 2p, 16c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2/3 serving(s) (562cal, 35p, 67c, 14f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
2 pear(s) (226cal, 1p, 43c, 0f)
Day 2
3150cal, 262g protein, 271g net carbs, 95g fat, 43g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 cup(s) (104cal, 2p, 16c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2/3 serving(s) (562cal, 35p, 67c, 14f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
20 oz (707cal, 126p, 4c, 21f)
4 beets (96cal, 3p, 16c, 0f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
3175cal, 238g protein, 208g net carbs, 136g fat, 39g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
2 bar (490cal, 40p, 52c, 10f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 cup (54cal, 4p, 6c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 1/2 oz (741cal, 71p, 28c, 35f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
Day 4
3175cal, 238g protein, 208g net carbs, 136g fat, 39g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
2 bar (490cal, 40p, 52c, 10f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 cup (54cal, 4p, 6c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 1/2 oz (741cal, 71p, 28c, 35f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
Day 5
3250cal, 222g protein, 162g net carbs, 171g fat, 42g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (1100cal, 82p, 27c, 66f)
2 1/3 serving(s) (839cal, 65p, 76c, 27f)
2 1/4 serving(s) (320cal, 18p, 11c, 20f)
Day 6
3225cal, 246g protein, 224g net carbs, 134g fat, 37g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
6 beets (145cal, 5p, 24c, 1f)
2 1/3 serving(s) (839cal, 65p, 76c, 27f)
2 1/4 serving(s) (320cal, 18p, 11c, 20f)
Day 7
3200cal, 273g protein, 225g net carbs, 119g fat, 36g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
6 beets (145cal, 5p, 24c, 1f)
15 oz (749cal, 100p, 10c, 31f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
Grocery List (48 items)
Dairy and Egg Products
Eggs
16 medium (702g)
Whole milk
5 cup (1200mL)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Fresh mozzarella cheese
1/4 lbs (128g)
Fats and Oils
Olive oil
3 oz (90mL)
Oil
2 oz (56mL)
Balsamic vinaigrette
6 tbsp (90mL)
Marinade sauce
10 tbsp (151mL)
Salad dressing
1/4 cup (56mL)
Pork Products
Bacon
4 slice(s) (40g)
Fruits and Fruit Juices
Strawberries
4 cup, whole (576g)
Apples
3 medium (3" dia) (546g)
Pears
4 medium (712g)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 tsp (10mL)
Green olives
15 large (66g)
Sweets
Honey
1/4 cup (70g)
Nut and Seed Products
Roasted cashews
13 1/4 tbsp, halves and whole (114g)
Almonds
9 oz (255g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Spices and Herbs
Dijon mustard
1 tbsp (15g)
Salt
1/2 oz (14g)
Black pepper
3 1/2 g (3g)
Fresh basil
1 oz (27g)
Garlic powder
4 dash (2g)
Chili powder
2 1/2 tsp (7g)
Other
Mixed greens
2 package (5.5 oz) (338g)
Protein bar (20g protein)
4 bar (200g)
Cottage cheese & fruit cup
6 container (1020g)
Vegetables and Vegetable Products
Tomatoes
5 1/4 medium whole (2-3/5" dia) (650g)
Beets, precooked (canned or refrigerated)
22 beets (2" dia, sphere) (1100g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Sugar snap peas
4 cup, whole (252g)
Fresh spinach
5 cup(s) (150g)
Raw celery
4 tbsp chopped (25g)
Frozen green beans
1 1/6 package (10 oz) (331g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2951g)
Ground turkey, raw
1 2/3 lbs (756g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Quinoa, uncooked
3 2/3 cup (623g)
All-purpose flour
5/8 cup(s) (73g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Beverages
Water
9 cup(s) (2093mL)
Legumes and Legume Products
Lentils, raw
6 tbsp (72g)
Finfish and Shellfish Products
Tilapia, raw
1 1/3 lbs (588g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 pouch (~5.6 oz) (290g)
breakfast prep - 2 days
1. Bacon omelet
280 cals, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
snack prep - 2 days
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
3. Cottage cheese & honey
185 cals, 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.
dinner prep - 1 days
1. Grilled chicken sandwich
920 cals, 115p, 61c, 22f (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.
lunch prep - 2 days
1. Pasta with meat sauce
560 cals, 35p, 67c, 14f (per meal)
1/3 lbs (152g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 tsp (5mL)
1/2 jar (24 oz) (336g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Marinaded chicken breast
705 cals, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. 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.
3. Beets
95 cals, 3p, 16c, 0f (per meal)
4 beets (2" dia, sphere) (200g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Almond crusted tilapia
740 cals, 71p, 28c, 35f (per meal)
1 1/3 lbs (588g)
14 tbsp, slivered (95g)
5/8 cup(s) (73g)
1/2 tsp (1g)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 1.75x. 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. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 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.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 2 days
1. Basic chicken & spinach salad
380 cals, 50p, 5c, 17f (per meal)
1/4 cup (56mL)
2 1/2 tsp (13mL)
15 oz (425g)
5 cup(s) (150g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
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.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
6 container (1020g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Avocado, apple, chicken salad
1100 cals, 82p, 27c, 66f (per meal)
1 avocado(s) (201g)
1 medium (3" dia) (182g)
4 tbsp chopped (25g)
2 tbsp (30mL)
4 dash (2g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (10mL)
3/4 lbs (340g)
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
dinner prep - 2 days
1. Turkey-green beans-rice bowl
840 cals, 65p, 76c, 27f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1 1/6 pouch (~5.6 oz) (184g)
18 2/3 oz (529g)
1 1/6 package (10 oz) (331g)
3/4 tbsp (12mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey break it up and brown it until cooked through, stirring occasionally. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and green beans according to the instructions on the packages.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Caprese salad
320 cals, 19p, 11c, 21f (per meal)
3 tbsp (45mL)
3/4 cup leaves, whole (18g)
1 1/2 cup cherry tomatoes (224g)
1 1/2 package (5.5 oz) (233g)
1/4 lbs (128g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Basic chicken breast
530 cals, 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. Beets
145 cals, 5p, 24c, 1f (per meal)
12 beets (2" dia, sphere) (600g)
Recipe has been scaled from original by 2x. 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.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
750 cals, 100p, 10c, 31f (per meal)
15 cherry tomatoes (255g)
2 1/2 tsp (13mL)
5 dash (4g)
15 large (66g)
5 dash (1g)
2 1/2 tsp (7g)
15 oz (425g)
15 leaves (8g)
Recipe has been scaled from original by 2.5x. 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. Flavored rice mix
380 cals, 11p, 77c, 2f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.