3400 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 3400 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 (3400cal, 247g protein, 244g net carbs, 143g fat, 39g fiber per day) cannot be customized.
Day 1
3375cal, 259g protein, 221g net carbs, 145g fat, 40g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (1001cal, 86p, 16c, 56f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 bar (245cal, 20p, 26c, 5f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
Day 2
3400cal, 251g protein, 262g net carbs, 136g fat, 32g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (937cal, 64p, 22c, 63f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 bar (245cal, 20p, 26c, 5f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
Day 3
3375cal, 250g protein, 239g net carbs, 142g fat, 38g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (937cal, 64p, 22c, 63f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 bar (245cal, 20p, 26c, 5f)
3 serving(s) (943cal, 95p, 92c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 4
3425cal, 247g protein, 197g net carbs, 168g fat, 35g fiber
2 serving(s) (378cal, 26p, 4c, 28f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 cup(s) (95cal, 1p, 18c, 0f)
16 oz (936cal, 80p, 1c, 68f)
4 cup(s) (279cal, 11p, 8c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
3 serving(s) (943cal, 95p, 92c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 5
3375cal, 239g protein, 240g net carbs, 136g fat, 57g fiber
2 serving(s) (378cal, 26p, 4c, 28f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 serving(s) (815cal, 66p, 20c, 49f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 serving(s) (467cal, 24p, 50c, 9f)
Day 6
3450cal, 251g protein, 238g net carbs, 150g fat, 36g fiber
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
2 container (261cal, 28p, 26c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (815cal, 66p, 20c, 49f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
12 oz (858cal, 77p, 6c, 59f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 7
3425cal, 231g protein, 312g net carbs, 123g fat, 34g fiber
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
2 container (261cal, 28p, 26c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 wrap(s) (683cal, 51p, 55c, 25f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/4 cup(s) (372cal, 6p, 82c, 2f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
12 oz (858cal, 77p, 6c, 59f)
2 serving(s) (347cal, 24p, 51c, 1f)
Grocery List (65 items)
Snacks
High-protein granola bar
3 bar (120g)
Vegetables and Vegetable Products
Bell pepper
1 1/2 cup, chopped (224g)
Onion
1 2/3 medium (2-1/2" dia) (185g)
Brussels sprouts
10 sprouts (190g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Broccoli
2 cup chopped (182g)
Frozen broccoli
1 3/4 lbs (790g)
Kale leaves
2 cup, chopped (80g)
Garlic
5 1/2 clove(s) (16g)
Tomato paste
2 tbsp (32g)
Cauliflower
1 1/3 head medium (5-6" dia.) (780g)
Fresh parsley
3 sprigs (3g)
Tomatoes
3 medium whole (2-3/5" dia) (383g)
Cucumber
1/2 cup slices (52g)
Dairy and Egg Products
Eggs
18 medium (784g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Whole milk
1/4 gallon (900mL)
String cheese
4 stick (112g)
Butter
2 tbsp (28g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Feta cheese
4 tbsp (38g)
Pork Products
Bacon
3 slice(s) (30g)
Fats and Oils
Olive oil
1/4 cup (50mL)
Oil
4 oz (118mL)
Salad dressing
1/2 cup (120mL)
Other
Protein bar (20g protein)
3 bar (150g)
Coleslaw mix
1 cup (90g)
Mixed greens
6 1/2 cup (195g)
Chicken, drumsticks, with skin
1 lbs (454g)
Pork rinds
1/2 oz (14g)
Cottage cheese & fruit cup
4 container (680g)
Roasted red peppers
2 pepper(s) (140g)
Fruits and Fruit Juices
Blueberries
2 1/2 cup (352g)
Apples
1 1/2 medium (3" dia) (273g)
Fruit juice
54 fl oz (1620mL)
Lime juice
4 tsp (20mL)
Avocados
1 avocado(s) (201g)
Nectarine
4 medium (2-1/2" dia) (568g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Nut and Seed Products
Walnuts
1 1/3 oz (37g)
Almond butter
3 tbsp (48g)
Mixed nuts
1/3 cup (45g)
Almonds
1/3 cup, whole (48g)
Spices and Herbs
Crushed red pepper
1 1/4 tsp (2g)
Salt
10 1/4 g (10g)
Black pepper
2 g (2g)
Cajun seasoning
1/4 tbsp (1g)
Balsamic vinegar
1 tbsp (15mL)
Paprika
1 tsp (2g)
Sweets
Honey
1/4 lbs (126g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/4 lbs (2360g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Beverages
Water
12 cup(s) (2844mL)
Legumes and Legume Products
Lentils, raw
2 cup (408g)
Chickpeas, canned
1 can (448g)
Hummus
4 tbsp (60g)
Beef Products
Sirloin steak, raw
2 1/2 lbs (1134g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/2 pouch (~5.6 oz) (237g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Breakfast cereal
2 1/2 serving (75g)
Soups, Sauces, and Gravies
Hot sauce
1 3/4 tbsp (26mL)
Apple cider vinegar
1 tbsp (1mL)
Cereal Grains and Pasta
Quinoa, uncooked
1 cup (170g)
breakfast prep - 3 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 3 days
1. Blueberry nut apple slices
200 cals, 4p, 14c, 12f (per meal)
2 tbsp (19g)
2 walnuts (4g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
dinner prep - 2 days
1. Hot honey chicken sandwich
950 cals, 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.
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.
lunch prep - 2 days
1. Steak and beet salad
935 cals, 64p, 22c, 63f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1/2 cup (120mL)
2 cup chopped (182g)
6 cup (180g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Chicken-broccoli-rice bowl
945 cals, 95p, 92c, 17f (per meal)
1 1/2 lbs (672g)
1 1/2 package (426g)
1 1/2 pouch (~5.6 oz) (237g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
breakfast prep - 2 days
1. Kale & eggs
380 cals, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
3. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. 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.
lunch prep - 1 days
1. Low carb fried chicken
935 cals, 80p, 1c, 68f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Olive oil drizzled broccoli
280 cals, 11p, 8c, 18f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Steak & cauliflower skillet
815 cals, 66p, 20c, 49f (per meal)
2 dash (0g)
4 clove(s) (12g)
1 small (70g)
2 tbsp (32g)
2 tbsp (28g)
1 1/4 lbs (567g)
1 head medium (5-6" dia.) (588g)
1
Melt butter in a skillet over medium heat and add garlic. Cook about 1 minute until fragrant.
2
Turn the heat to high and add beef. Once beef is almost done, remove meat from the pan and set aside.
3
Reduce the heat back to medium and add in the diced onion. Cook for about 10 minutes until softened and browned.
4
Add in the cauliflower florets and cook for another 5-10 minutes until the cauliflower is slightly browned.
5
Add the tomato paste and cooked beef and stir, cooking for another couple of minutes.
6
Season to taste with a pinch of salt/pepper and the crushed red pepper flakes. Serve.
2. 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. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. 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. Easy chickpea salad
465 cals, 24p, 50c, 9f (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!
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.
snack prep - 2 days
1. Skillet cauliflower tots
160 cals, 8p, 5c, 11f (per meal)
3/4 tbsp (11mL)
1 tbsp (15mL)
1/2 tbsp (4g)
1 1/2 extra large (84g)
1 1/2 cup(s), riced (192g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
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.
breakfast prep - 2 days
1. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. 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.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Cottage cheese & fruit cup
260 cals, 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.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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. Grilled chicken hummus wrap
685 cals, 51p, 55c, 25f (per meal)
2 slice(s), thin/small (30g)
4 tbsp (38g)
1/2 cup slices (52g)
4 tbsp (60g)
1/2 cup (15g)
2 tortilla (approx 7-8" dia) (98g)
5 oz (142g)
Recipe has been scaled from original by 2x. 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.
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.