2100 calorie meal plan to gain muscle/weight
2125cal, 186g protein, 157g net carbs, 72g fat, 29g fiber (per day)

Breakfast Lunch Dinner Snack
Mon
Scrambled eggs, string cheese, strawberries
Chicken noodle soup, milk
Simple chicken breast, brown rice
Protein shake
Tue
Wed
Pan fried tilapia, brown rice, lima beans
Thu
Boiled eggs, apple
Parmesan crusted tilapia, couscous, buttered lima beans
Protein shake (milk), peach, carrots and hummus
Fri
Sat
Chicken enchilada casserole, milk, brown rice
Southwest breakfast burritos, roasted almonds, cottage cheese and pineapple

breakfast prep - 3 days

Scrambled eggs
1. Scrambled eggs
165 cals, 12p, 2c, 13f (per meal)
  • Eggs
    2 medium (88g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Butter
    1 tsp (5g)
  • Whole milk
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Beat eggs, milk, salt and pepper in medium bowl until blended.
    2
    Heat butter 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.
    String cheese
    2. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • Strawberries
    3. Strawberries
    80 cals, 2p, 12c, 1f (per meal)
  • ,
  • Strawberries
    1/4 gallon, whole (648g)
  • lunch prep - 3 days

    Chicken noodle soup
    1. Chicken noodle soup
    570 cals, 28p, 62c, 18f (per meal)
  • ,
  • Condensed canned chicken noodle soup
    12 can (10.5 oz) (3576g)
  • Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    Milk
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (237mL)
  • dinner prep - 2 days

    Simple chicken breast
    1. Simple chicken breast
    535 cals, 84p, 1c, 21f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 2/3 lb (747g)
  • Salt
    1/2 tbsp (10g)
  • Black pepper
    1/2 tbsp, ground (4g)
  • Olive oil
    5 tsp (25mL)
  • Garlic powder
    1/2 tsp (1g)
  • Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
    1
    First, rub the chicken with olive oil and seasonings. 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.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    Brown rice
    2. Brown rice
    170 cals, 4p, 35c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.

    snack prep - 3 days

    Protein shake
    1. Protein shake
    275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup (592mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • dinner prep - 3 days

    Pan fried tilapia
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Olive oil
    2 1/4 tbsp (33mL)
  • Black pepper
    1 tsp, ground (3g)
  • Salt
    1 tsp (7g)
  • Tilapia, raw
    4 1/2 fillet (~6 oz) (756g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    Brown rice
    2. Brown rice
    170 cals, 4p, 35c, 1f (per meal)
  • Brown rice
    3/4 cup (143g)
  • Salt
    1/2 tsp (3g)
  • Water
    1 1/2 cup (355mL)
  • Black pepper
    1/2 tsp, ground (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    Lima beans
    3. Lima beans
    270 cals, 16p, 36c, 1f (per meal)
  • Black pepper
    2/3 tsp, ground (2g)
  • Salt
    1 1/4 tsp (8g)
  • Lima beans, frozen
    2 1/2 package (10 oz) (746g)
  • Recipe has been scaled from original by 2.63x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.

    breakfast prep - 3 days

    Boiled eggs
    1. Boiled eggs
    245 cals, 22p, 1c, 17f (per meal)
  • ,
  • Eggs
    12 medium (528g)
  • Recipe has been scaled from original by 6x. 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.
    Apple
    2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • snack prep - 3 days

    Protein shake (milk)
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (118mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    Peach
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • Carrots and hummus
    3. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    6 tbsp (90g)
  • Baby carrots
    24 medium (240g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.

    lunch prep - 2 days

    Parmesan crusted tilapia
    1. Parmesan crusted tilapia
    365 cals, 52p, 4c, 16f (per meal)
  • ,
  • Parmesan cheese, grated
    1/2 cup (50g)
  • Paprika
    1 1/3 tsp (3g)
  • Salt
    1/3 tsp (1g)
  • Black pepper
    1/3 tsp (0g)
  • Tilapia, raw
    2 2/3 fillet (~6 oz) (448g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    Couscous
    2. Couscous
    150 cals, 5p, 30c, 0f (per meal)
  • Instant couscous, flavored
    1/2 box (5.8 oz) (82g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Follow instructions on package.
    Buttered lima beans
    3. Buttered lima beans
    220 cals, 9p, 21c, 8f (per meal)
  • Lima beans, frozen
    1 package (10 oz) (284g)
  • Salt
    4 dash (3g)
  • Butter
    4 tsp (18g)
  • Black pepper
    2 dash, ground (1g)
  • 1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.

    lunch prep - 1 days

    Chicken enchilada casserole
    1. Chicken enchilada casserole
    355 cals, 30p, 28c, 12f (per meal)
  • Boneless skinless chicken breast, raw
    3 oz (85g)
  • Mexican blend cheese
    4 tbsp shredded (28g)
  • Enchilada sauce
    6 tbsp (90g)
  • Corn tortilla
    2 tortilla, medium (approx 6" dia) (52g)
  • Recipe has been scaled from original by 0.25x. 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.
    3
    Preheat oven to 350 F (180 C) and grease a 2-quart baking dish.
    4
    In a large bowl, mix shredded chicken, half of the enchilada sauce and half of the cheese.
    5
    Place half of the tortillas at the bottom of the dish and tear/overlap until bottom is covered.
    6
    Top with about half of the chicken mixture and drizzle a little bit of the enchilada sauce on top.
    7
    Repeat tortilla/chicken/enchilada sauce layers once more.
    8
    Cover dish, place in oven, and cook for 30 minutes.
    9
    Uncover and sprinkle remaining cheese on top and cook for an additional 5-10 minutes.
    10
    Serve.
    Milk
    2. Milk
    185 cals, 10p, 15c, 10f (per meal)
  • Whole milk
    1 1/4 cup (296mL)
  • Brown rice
    3. Brown rice
    230 cals, 5p, 46c, 2f (per meal)
  • Brown rice
    1/3 cup (63g)
  • Salt
    2 dash (1g)
  • Water
    2/3 cup (158mL)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.

    dinner prep - 1 days

    Southwest breakfast burritos
    1. Southwest breakfast burritos
    395 cals, 22p, 26c, 22f (per meal)
  • Eggs
    1 medium (44g)
  • Turkey sausage, cooked
    1 1/3 oz (37g)
  • Garlic, minced
    1/3 cloves (1g)
  • Tomatoes, diced
    1/12 medium whole (2-3/5" dia) (10g)
  • Taco seasoning mix
    1/12 packet (~1.25 oz) (3g)
  • Mexican blend cheese
    2 tbsp shredded (14g)
  • Tortillas
    1 tortilla (approx 7-8" dia) (49g)
  • Oil
    1/4 tsp (1mL)
  • Onion, diced
    1/12 medium (2-1/2" dia) (9g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Whisk the eggs in a large bowl. Heat oil in a large skillet over medium-high heat. Pour in the egg mixture; cook and stir until eggs are completely set, about 5 minutes. Chop the cooked eggs and place in a large bowl. Set aside.
    2
    Heat a large skillet over medium heat and stir in the sausage and garlic. If you have actual sausage links instead of bulk sausage, mash them up as you cook. Cook and stir/mash for 5 minutes, then add the onion. Continue cooking and stirring until the sausage is crumbly, evenly browned, and no longer pink. Drain and discard any excess grease. Combine the sausage with the eggs, tomato, and taco seasoning. Allow mixture to cool to room temperature, then stir in the cheese.
    3
    Place a tortilla onto your work surface, then spoon some of the filling into the tortilla. Fold the bottom of the tortilla snugly over the filling, then fold in the left and right edges. Roll the burrito up to the top edge, forming a tight cylinder. Repeat with the remaining ingredients.
    4
    Tightly wrap individual burritos with plastic wrap and freeze until ready to serve. Heat in the microwave until hot, 4 to 5 minutes, before serving.
    Roasted almonds
    2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • Almonds
    3 tbsp, whole (27g)
  • Cottage cheese and pineapple
    3. Cottage cheese and pineapple
    185 cals, 28p, 13c, 2f (per meal)
  • Lowfat cottage cheese
    1 cup (226g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • 1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    Fruits and Fruit Juices
    Strawberries
    1/4 gallon, whole (648g)
    Apples
    3 medium (3" dia) (546g)
    Peach
    3 medium (2-2/3" dia) (450g)
    Canned pineapple
    4 tbsp, chunks (45g)
    Dairy and Egg Products
    Eggs
    19 medium (836g)
    Butter
    2 1/3 tbsp (32g)
    Whole milk
    6 cup (1406mL)
    String cheese
    6 stick (168g)
    Parmesan cheese
    1/2 cup (50g)
    Mexican blend cheese
    6 tbsp shredded (42g)
    Lowfat cottage cheese
    1 cup (226g)
    Spices and Herbs
    Salt
    1 1/3 oz (38g)
    Black pepper
    7/16 oz (12g)
    Garlic powder
    1/2 tsp (1g)
    Paprika
    1 1/3 tsp (3g)
    Taco seasoning mix
    1/12 packet (~1.25 oz) (3g)
    Soups, Sauces, and Gravies
    Condensed canned chicken noodle soup
    12 can (10.5 oz) (3576g)
    Enchilada sauce
    6 tbsp (90g)
    Cereal Grains and Pasta
    Brown rice
    1 1/2 cup (301g)
    Instant couscous, flavored
    1/2 box (5.8 oz) (82g)
    Beverages
    Water
    2/3 gallon (2525mL)
    Protein powder
    9 scoop (1/3 cup ea) (279g)
    Poultry Products
    Boneless skinless chicken breast, raw
    2 lb (832g)
    Fats and Oils
    Olive oil
    4 1/2 tbsp (68mL)
    Oil
    1/4 tsp (1mL)
    Vegetables and Vegetable Products
    Lima beans, frozen
    3 1/2 package (10 oz) (1030g)
    Baby carrots
    24 medium (240g)
    Garlic
    1/3 cloves (1g)
    Tomatoes
    1/12 medium whole (2-3/5" dia) (10g)
    Onion
    1/12 medium (2-1/2" dia) (9g)
    Finfish and Shellfish Products
    Tilapia, raw
    7 fillet (~6 oz) (1204g)
    Legumes and Legume Products
    Hummus
    6 tbsp (90g)
    Baked Products
    Corn tortilla
    2 tortilla, medium (approx 6" dia) (52g)
    Tortillas
    1 tortilla (approx 7-8" dia) (49g)
    Sausages and Luncheon Meats
    Turkey sausage, cooked
    1 1/3 oz (37g)
    Nut and Seed Products
    Almonds
    3 tbsp, whole (27g)
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