3300 calorie meal plan to gain muscle/weight
Build muscle mass with this high-protein 3300 calorie bulking meal plan. With a full week of recipes and a grocery list this diet plan provides everything you need to hit your bodybuilding goals. For most people 3300 calories will be enough or more than enough to gain weight, but that depends on your specific calorie needs. If you're highly active or have a highly elastic metabolism (aka you're a "hard gainer"), you may need a diet with even more calories to effectively gain muscle. On the other hand, there are some people for whom a 3300 calorie diet will be too much and result in an undesirable amount of fat gain along with the muscle you build (Strongr Fastr's macro meal plan calculator will figure that out for you if you're unsure). To get started with this plan generate a customizable version with option 1 or dive into the pre-made sample plan (which can't be customized).
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 (3300cal, 251g protein, 200g net carbs, 146g fat, 45g fiber per day) cannot be customized.
Day 1
3400cal, 277g protein, 97g net carbs, 189g fat, 54g fiber
2 serving(s) (1001cal, 86p, 16c, 56f)
2 container (261cal, 28p, 26c, 5f)
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
16 oz (952cal, 101p, 0c, 61f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
Day 2
3325cal, 258g protein, 149g net carbs, 167g fat, 48g fiber
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
2 bar (490cal, 40p, 52c, 10f)
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
16 oz (952cal, 101p, 0c, 61f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
Day 3
3325cal, 221g protein, 259g net carbs, 140g fat, 38g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 slice(s) (336cal, 10p, 25c, 17f)
2 1/2 sandwich(es) (645cal, 61p, 74c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
1 serving(s) (284cal, 21p, 23c, 12f)
2 container (261cal, 28p, 26c, 5f)
8 oz (558cal, 52p, 9c, 35f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
1 piece(s) (262cal, 9p, 43c, 5f)
Day 4
3075cal, 234g protein, 178g net carbs, 144g fat, 35g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 slice(s) (336cal, 10p, 25c, 17f)
12 oz (547cal, 80p, 16c, 18f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
1 serving(s) (284cal, 21p, 23c, 12f)
2 container (261cal, 28p, 26c, 5f)
8 oz (558cal, 52p, 9c, 35f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
1 piece(s) (262cal, 9p, 43c, 5f)
Day 5
3325cal, 250g protein, 255g net carbs, 127g fat, 40g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 serving(s) (937cal, 64p, 22c, 63f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
1 serving(s) (284cal, 21p, 23c, 12f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 6
3350cal, 223g protein, 280g net carbs, 122g fat, 57g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 wrap(s) (683cal, 51p, 55c, 25f)
1 serving(s) (506cal, 8p, 23c, 39f)
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 7
3275cal, 292g protein, 184g net carbs, 132g fat, 46g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 wrap(s) (683cal, 51p, 55c, 25f)
1 serving(s) (506cal, 8p, 23c, 39f)
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 container (131cal, 14p, 13c, 3f)
26 oz (962cal, 165p, 4c, 31f)
1 serving(s) (98cal, 4p, 7c, 3f)
Grocery List (65 items)
Pork Products
Bacon
6 slice(s) (60g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Lime juice
4 tsp (20mL)
Blackberries
10 tbsp (90g)
Apples
2 1/2 medium (3" dia) (463g)
Banana
3 extra small (less than 6" long) (243g)
Dairy and Egg Products
Eggs
5 large (250g)
Butter
1/2 stick (62g)
Lowfat greek yogurt
1 1/4 cup (350g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Egg whites
4 large (132g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Feta cheese
1/2 cup (75g)
Fats and Oils
Oil
1 oz (34mL)
Salad dressing
1/2 cup (128mL)
Olive oil
6 1/3 tbsp (95mL)
Balsamic vinaigrette
4 tbsp (60mL)
Vegetables and Vegetable Products
Onion
2 tbsp chopped (20g)
Brussels sprouts
16 oz (454g)
Tomatoes
9 medium whole (2-3/5" dia) (1132g)
Carrots
1 1/2 medium (92g)
Romaine lettuce
2 1/2 head (1509g)
Garlic
5 1/2 clove(s) (17g)
Fresh spinach
20 cup(s) (600g)
Mushrooms
1/3 cup, pieces or slices (23g)
Frozen broccoli
2 3/4 cup (250g)
Beets, precooked (canned or refrigerated)
10 beets (2" dia, sphere) (500g)
Broccoli
1 cup chopped (91g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Edamame, frozen, shelled
2 cup (236g)
Cucumber
1 cup slices (104g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/4 lbs (2364g)
Chicken thighs, with bone and skin, raw
1 lbs (454g)
Other
Cottage cheese & fruit cup
10 container (1700g)
Rotisserie chicken, cooked
2 lbs (907g)
Protein bar (20g protein)
2 bar (100g)
Coleslaw mix
13 1/4 tbsp (75g)
Mixed greens
8 cup (240g)
Baked Products
Bread
1 1/2 lbs (688g)
Naan bread
2 piece (180g)
Crackers
30 crackers (105g)
Bread crumbs
4 tbsp (27g)
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Breakfast Cereals
Granola
10 tbsp (56g)
Spices and Herbs
Dijon mustard
1/2 tbsp (8g)
Black pepper
2 1/2 g (3g)
Salt
1/4 oz (7g)
Brown deli mustard
1 1/2 tbsp (23g)
Thyme, dried
1 tsp, ground (1g)
Cinnamon
1/4 tbsp (2g)
Apple cider vinegar
1 tbsp (15g)
Lemon pepper
5 tsp (11g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
Chicken cold cuts
10 oz (284g)
Sweets
Honey
1 tbsp (21g)
Maple syrup
4 tsp (20mL)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (77g)
Sunflower kernels
4 oz (113g)
Walnuts
1/2 cup, chopped (56g)
Soups, Sauces, and Gravies
Barbecue sauce
6 1/2 fl oz (228g)
Finfish and Shellfish Products
Canned tuna
1/2 lbs (255g)
Beef Products
Sirloin steak, raw
10 oz (284g)
Cereal Grains and Pasta
Brown rice
1/4 cup (42g)
Beverages
Water
1/2 cup(s) (104mL)
Legumes and Legume Products
Hummus
1 cup (270g)
breakfast prep - 2 days
1. Bacon avocado "toast"
415 cals, 14p, 3c, 34f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, mash the avocado with a back of a fork.
3
When bacon is done, cut into bite-sized pieces and dollop a hefty amount of avocado on top.
4
Serve.
2. Boiled eggs
140 cals, 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 - 1 days
1. Chicken avocado salad
1000 cals, 86p, 16c, 56f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. 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. Rotisserie chicken
950 cals, 101p, 0c, 61f (per meal)
1 lbs (454g)
1
Pull chicken off of bones.
2
Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
2 1/2 hearts (1250g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Blackberry & granola parfait
285 cals, 22p, 22c, 10f (per meal)
10 tbsp (90g)
1 1/4 cup (350g)
10 tbsp (56g)
Recipe has been scaled from original by 2.5x. 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. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Turkey sandwich with mustard
680 cals, 56p, 42c, 29f (per meal)
1/2 tbsp (8g)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
1 1/2 tbsp (23g)
1 tbsp (21g)
1 tsp, ground (1g)
2 dash (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
3. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
5 dash, ground (1g)
5 dash (4g)
2 1/2 tbsp (38mL)
20 cup(s) (600g)
Recipe has been scaled from original by 2.5x. 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 - 1 days
1. Bbq deli chicken sandwich
645 cals, 61p, 74c, 9f (per meal)
13 1/3 tbsp (75g)
5 tbsp (85g)
10 oz (284g)
2 1/2 slice(s) (80g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
2. Roasted cashews
470 cals, 12p, 23c, 36f (per meal)
1/2 cup, halves and whole (77g)
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Tomato mushroom egg white omelet
115 cals, 18p, 3c, 3f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 2/3 tbsp, pieces or slices (12g)
1/2 large (25g)
2 large (66g)
4 tbsp (57g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
2. Avocado toast
335 cals, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
snack prep - 3 days
1. Tuna and crackers
285 cals, 21p, 23c, 12f (per meal)
2. 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. Easy garlic chicken
545 cals, 80p, 16c, 18f (per meal)
3/4 lbs (340g)
1 tbsp (14g)
4 tbsp (27g)
3 clove(s) (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Buttered broccoli
365 cals, 8p, 5c, 32f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 3/4 cup (250g)
2 3/4 tbsp (39g)
Recipe has been scaled from original by 1.38x. 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.
breakfast prep - 3 days
1. Banana & cottage cheese toast
320 cals, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
lunch prep - 1 days
1. Steak and beet salad
935 cals, 64p, 22c, 63f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
4 tbsp (60mL)
1 cup chopped (91g)
3 cup (90g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
2. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
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. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Grilled chicken hummus wrap
685 cals, 51p, 55c, 25f (per meal)
4 slice(s), thin/small (60g)
1/2 cup (75g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
2. Brussels sprout, apple & walnut side salad
505 cals, 8p, 23c, 39f (per meal)
3 cup (264g)
2/3 small (2-3/4" dia) (99g)
1/2 cup, chopped (56g)
1 tbsp (15g)
4 tsp (20mL)
3 tbsp (45mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
snack prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
960 cals, 165p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
26 oz (728g)
Recipe has been scaled from original by 1.63x. 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.