3400 calorie meal plan to gain muscle/weight

In a small skillet, add your oil of choice over medium-high heat.

Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.

Add eggs, and stir to scramble them with the veggies.

When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.

Toast the bagel to desired toastiness.

Spread the butter.

Enjoy.

Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.

Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.

Cube the chicken and season with salt and pepper.

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.

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.

Combine all ingredients in a large bowl and toss to coat.

Serve.

Enjoy.

One 4 oz to-go container of applesauce = about half a cup of applesauce

Pour into a glass and drink.

In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.

Serve.

Season chicken breasts with some salt and pepper.

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.

Arrange spinach and top with chicken.

Drizzle dressing over top when serving.

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.

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.

Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.

Return chicken to skillet, stir.

Pour in stir-fry sauce and mix until it is well distributed.

Reduce heat to low and simmer until chicken is fully cooked.

Serve over rice.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

Mix until well-combined.

Serve.

Slice celery into sticks and serve.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Layer the ingredients to your liking, or just mix together.

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.

Coat chicken in oil and rub cumin and garlic powder all over until coated.

Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.

Meanwhile, mix together the tomatoes, onion, and feta.

Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.

(Note: Follow rice package instructions if they differ from below)

Add the rice, water, and a pinch of salt to a pot and stir.

Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.

Remove from the heat and let sit, covered, for 5 minutes.

Fluff with a fork and serve.

Toast bread, if desired.

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.

Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.

Serve.

Rinse blackberries and serve.

Heat the oven to 425 F (220 C)

Put chicken breast in a small baking dish.

Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.

On top of the chicken put the tomato, basil, and olives.

Put the baking dish in the oven and cook for about 25 minutes.

Check the chicken is cooked through. If not then add a few minutes of cook time.

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

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.

Cook for 20 minutes.

DO NOT LIFT LID!

The steam that is trapped inside the pan is what allows the rice to cook properly.

Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.

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.

Once chicken is cool enough to handle, shred with two forks.

Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.

Serve buffalo chicken on a bed of greens and enjoy.

Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.

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.

Spread the hummus on the top slice of bread, top the sandwich, and serve.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

Prepare according to instructions on package.