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 (3400cals, 256g protein, 236g net carbs, 139g fat 44g fiber per day) cannot be customized.
Day 1
3375cals, 249g protein, 182g net carbs, 166g fat 44g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
16 oz (760cal, 110p, 22c, 26f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 serving(s) (825cal, 61p, 20c, 49f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
1 container (139cal, 20p, 8c, 3f)
Day 2
3375cals, 247g protein, 160g net carbs, 176g fat 38g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/4 serving(s) (685cal, 90p, 8c, 31f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 3
3375cals, 264g protein, 182g net carbs, 155g fat 50g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 1/2 serving(s) (799cal, 69p, 91c, 14f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 serving(s) (229cal, 18p, 17c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 4
3400cals, 285g protein, 258g net carbs, 120g fat 38g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 1/2 serving(s) (799cal, 69p, 91c, 14f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 serving(s) (229cal, 18p, 17c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
16 oz chicken (865cal, 114p, 19c, 34f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
Day 5
3400cals, 271g protein, 284g net carbs, 115g fat 38g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
18 oz (899cal, 120p, 12c, 37f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1 1/2 serving(s) (712cal, 90p, 11c, 33f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
Day 6
3450cals, 225g protein, 292g net carbs, 129g fat 53g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 sandwich(es) (698cal, 59p, 61c, 18f)
5/8 cup(s) (554cal, 19p, 8c, 45f)
1 1/2 serving(s) (712cal, 90p, 11c, 33f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
Day 7
3375cals, 249g protein, 297g net carbs, 111g fat 46g fiber per day
1 sandwich(es) (381cal, 22p, 25c, 19f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 sandwich(es) (698cal, 59p, 61c, 18f)
5/8 cup(s) (554cal, 19p, 8c, 45f)
18 oz (666cal, 114p, 3c, 21f)
1 2/3 serving(s) (478cal, 14p, 97c, 2f)
Grocery List (60 items)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Bread
14 slice(s) (448g)
Naan bread
3 piece(s) (270g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Eggs
18 large (900g)
Kefir, flavored
2 cup (480mL)
Lowfat greek yogurt
1 cup (280g)
Whole milk
3 cup(s) (720mL)
Feta cheese
4 tbsp (38g)
Lowfat flavored yogurt
6 container (6 oz) (1020g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Vegetables and Vegetable Products
Kale leaves
9 1/4 oz (262g)
Tomatoes
11 medium whole (2-3/5" dia) (1328g)
Raw celery
1/4 bunch (150g)
Fresh spinach
4 1/2 cup(s) (135g)
Onion
2 1/2 medium (2-1/2" dia) (282g)
Frozen mixed veggies
1 1/2 10oz package (426g)
Spices and Herbs
Rosemary, dried
1/4 tbsp (1g)
Balsamic vinegar
1 tbsp (15mL)
Black pepper
1/4 oz (6g)
Salt
2/3 oz (19g)
Garlic powder
1 tbsp (10g)
Ground cumin
2 tsp (4g)
Fresh basil
18 leaves (9g)
Chili powder
1 tbsp (8g)
Lemon pepper
1 tbsp (8g)
Beverages
Water
1/4 gallon (883mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
2 oz (57mL)
Salad dressing
1/4 cup (51mL)
Mayonnaise
1/4 cup (68mL)
Fruits and Fruit Juices
Orange
5 orange (770g)
Applesauce
4 to-go container (~4 oz) (488g)
Lime juice
2 1/2 fl oz (75mL)
Apples
3/4 medium (3" dia) (137g)
Avocados
5 1/3 avocado(s) (1072g)
Lemon
5/6 small (48g)
Blackberries
2 3/4 cup (396g)
Fruit juice
34 fl oz (1020mL)
Green olives
18 large (79g)
Grapes
4 cup (368g)
Legumes and Legume Products
Roasted peanuts
9 1/4 tbsp (85g)
Hummus
3/4 cup (180g)
Poultry Products
Boneless skinless chicken breast, raw
8 1/3 lbs (3733g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Roasted cashews
1/2 cup, halves and whole (77g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
1 1/4 cup, whole (179g)
Other
Protein greek yogurt, flavored
1 container (150g)
Teriyaki sauce
1/2 cup (120mL)
Mixed greens
9 1/2 cup (285g)
Stir-fry sauce
1/2 cup (136g)
Guacamole, store-bought
6 tbsp (93g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (774g)
Breakfast Cereals
Granola
1/2 cup (45g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (293g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (135mL)
Sausages and Luncheon Meats
Turkey cold cuts
1 lbs (454g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/6 pouch (~5.6 oz) (132g)
breakfast prep - 2 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.
3. Small toasted bagel with butter
241cal, 7p, 35c, 7f (per meal)
snack prep - 2 days
1. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
3. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Avocado, apple, chicken salad
825cal, 61p, 20c, 49f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3 dash (1g)
1 1/2 tbsp (23mL)
3 tbsp chopped (19g)
3/4 medium (3" dia) (137g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Teriyaki chicken
760cal, 110p, 22c, 26f (per meal)
1/2 cup (120mL)
1 tbsp (15mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
5/6 avocado(s) (168g)
5/6 small (48g)
5/6 bunch (142g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
685cal, 90p, 8c, 31f (per meal)
1/4 cup (51mL)
3/4 tbsp (11mL)
13 1/2 oz (383g)
4 1/2 cup(s) (135g)
Recipe has been scaled from original by 1.13x. 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.
dinner prep - 2 days
1. Avocado tuna salad
982cal, 91p, 13c, 54f (per meal)
1 cup, chopped (203g)
4 1/2 can (774g)
1 small (79g)
4 1/2 cup (135g)
1/2 tsp (0g)
1/2 tsp (2g)
1 1/2 tbsp (23mL)
2 1/4 avocado(s) (452g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
snack prep - 2 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Protein shake (milk)
387cal, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Boiled eggs
208cal, 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.
lunch prep - 2 days
1. Chicken stir fry with rice
799cal, 69p, 91c, 14f (per meal)
1/2 cup (136g)
1 1/2 10oz package (426g)
3/4 tbsp (11mL)
1/4 tbsp, ground (2g)
3 dash (2g)
18 oz (504g)
1 1/2 cup(s) (356mL)
3/4 cup (139g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return chicken to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until chicken is fully cooked.
7
Serve over rice.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 1/2 medium whole (2-3/5" dia) (185g)
1 1/2 avocado(s) (302g)
3 tbsp (45mL)
3 tbsp minced (45g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Chicken shawarma bowl
865cal, 114p, 19c, 34f (per meal)
1/2 tbsp (8mL)
2 tsp (6g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (38g)
1/3 cup, sliced (38g)
1 cup cherry tomatoes (149g)
1 lbs (448g)
1
Coat chicken in oil and rub cumin and garlic powder all over until coated.
2
Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.
3
Meanwhile, mix together the tomatoes, onion, and feta.
4
Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.
2. White rice
331cal, 7p, 73c, 1f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
3 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 3 days
1. Egg & guac sandwich
381cal, 22p, 25c, 19f (per meal)
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
3. Blackberries
52cal, 2p, 5c, 1f (per meal)
2 1/4 cup (324g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
18 leaves (9g)
18 oz (510g)
1 tbsp (8g)
1/4 tbsp (1g)
18 large (79g)
1/4 tbsp (5g)
1 tbsp (15mL)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. 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. Buttery white rice
324cal, 5p, 49c, 12f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
1 tbsp (14g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
snack prep - 3 days
dinner prep - 2 days
1. Buffalo chicken salad
712cal, 90p, 11c, 33f (per meal)
1/4 cup (68mL)
3/4 cup, chopped (120g)
1/2 cup (135mL)
3/4 cup (210g)
3 stalk, small (5" long) (51g)
1 1/2 lbs (680g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
698cal, 59p, 61c, 18f (per meal)
1/2 tsp (3mL)
1 cup (30g)
4 slice(s), thick/large (1/2" thick) (108g)
4 tbsp (60g)
4 slice(s) (128g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
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. Flavored rice mix
478cal, 14p, 97c, 2f (per meal)
5/6 pouch (~5.6 oz) (132g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.