2200 calorie meal plan to gain muscle/weight
2225cal, 160g protein, 141g net carbs, 100g fat, 26g fiber (per day)

Breakfast Lunch Dinner Snack
Mon
Breakfast cereal with protein milk
Avocado egg salad sandwich, string cheese, avocado
Beef-broccoli-rice bowl, milk, sunflower seeds
Breakfast cereal, boiled eggs, applesauce
Tue
Wed
Garlic parmesan wings, fruit juice, green bean fries
Thu
Bbq chicken wings, broccoli
Grapes, milk, cottage cheese and pineapple
Fri
Bacon avocado "toast", protein shake
Sat
Buffalo chicken wings, fruit juice
Tarragon tilapia fillets, bread and butter

breakfast prep - 4 days

Breakfast cereal with protein milk
1. Breakfast cereal with protein milk
415 cals, 31p, 48c, 9f (per meal)
  • Whole milk
    13 1/3 tbsp (197mL)
  • Breakfast cereal
    1 2/3 serving (50g)
  • Protein powder
    5/6 scoop (1/3 cup ea) (26g)
  • Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    3
    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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.

    lunch prep - 2 days

    Avocado egg salad sandwich
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Avocados
    1/2 avocado(s) (101g)
  • Garlic powder
    1 tsp (3g)
  • Salt
    2 dash (2g)
  • Green onions
    4 tbsp, chopped (25g)
  • Tomatoes, halved
    6 tbsp cherry tomatoes (56g)
  • Eggs, hard-boiled and chilled
    3 extra large (168g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    String cheese
    2. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • ,
  • String cheese
    3 stick (84g)
  • Avocado
    3. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (2mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.

    dinner prep - 3 days

    Beef-broccoli-rice bowl
    1. Beef-broccoli-rice bowl
    415 cals, 42p, 30c, 13f (per meal)
  • Frozen broccoli
    3/4 package (10 oz) (213g)
  • Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Ground beef (93% lean)
    1 lb (511g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Brown the beef over medium heat until cooked through. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
    3
    When everything is ready mix it all together and serve.
    Milk
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (158mL)
  • Sunflower seeds
    3. Sunflower seeds
    270 cals, 13p, 4c, 21f (per meal)
  • Sunflower kernels
    4 1/2 oz (128g)
  • snack prep - 3 days

    Breakfast cereal
    1. Breakfast cereal
    130 cals, 4p, 19c, 3f (per meal)
  • Whole milk
    1/3 cup (79mL)
  • Breakfast cereal
    2/3 serving (20g)
  • Recipe has been scaled from original by 0.67x. 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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
    Boiled eggs
    2. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • 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.
    Applesauce
    3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce

    lunch prep - 3 days

    Garlic parmesan wings
    1. Garlic parmesan wings
    350 cals, 31p, 2c, 24f (per meal)
  • ,
  • Parmesan cheese
    3 tbsp (19g)
  • Butter
    1 tsp (5g)
  • Garlic, diced
    3 cloves (9g)
  • Baking powder
    3/4 tbsp (11g)
  • Chicken wings, with skin, raw
    1 1/2 lb (681g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
    2
    FAST VERSION
    3
    Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
    4
    Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
    5
    Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
    6
    Serve.
    7
    CRISPY SKIN VERSION
    8
    Preheat oven to 250 F (120 C).
    9
    Pat wings dry with paper towels.
    10
    Put wings and baking powder in a plastic bag and shake to coat.
    11
    Place wings on a lightly greased baking sheet and bake for 30 minutes.
    12
    When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
    13
    When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
    14
    Serve.
    Fruit juice
    2. Fruit juice
    145 cals, 2p, 32c, 1f (per meal)
  • ,
  • Fruit juice
    10 fl oz (296mL)
  • Green bean fries
    3. Green bean fries
    245 cals, 16p, 12c, 12f (per meal)
  • Fresh green beans, dry and trimmed
    18 oz (510g)
  • Eggs
    1 1/2 extra large (84g)
  • Parmesan cheese
    1 cup (100g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400°F.
    2
    On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.
    3
    Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.
    4
    Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.
    5
    Bake for about 10 minutes and enjoy.

    snack prep - 3 days

    Grapes
    1. Grapes
    95 cals, 1p, 15c, 1f (per meal)
  • Grapes
    5 cup (460g)
  • Milk
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (118mL)
  • Cottage cheese and pineapple
    3. Cottage cheese and pineapple
    140 cals, 21p, 9c, 2f (per meal)
  • Lowfat cottage cheese
    2 1/4 cup (509g)
  • Canned pineapple, drained
    1/2 cup, chunks (102g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    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.

    dinner prep - 2 days

    Bbq chicken wings
    1. Bbq chicken wings
    605 cals, 48p, 23c, 35f (per meal)
  • ,
  • Barbecue sauce
    6 2/3 tbsp (116g)
  • Chicken wings, with skin, raw
    1 2/3 lb (757g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbeque sauce to coat.
    6
    Serve.
    Broccoli
    2. Broccoli
    120 cals, 10p, 6c, 1f (per meal)
  • ,
  • Frozen broccoli
    1/2 gallon (728g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    breakfast prep - 2 days

    Bacon avocado "toast"
    1. Bacon avocado "toast"
    275 cals, 9p, 2c, 23f (per meal)
  • ,
  • Bacon
    2 slice(s) (20g)
  • Avocados
    1/2 avocado(s) (101g)
  • 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.
    Protein shake
    2. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • lunch prep - 1 days

    Buffalo chicken wings
    1. Buffalo chicken wings
    505 cals, 43p, 1c, 37f (per meal)
  • Frank's red hot sauce
    2 tbsp (30mL)
  • Oil
    1 tsp (6mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Chicken wings, with skin, raw
    3/4 lb (341g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    (Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
    2
    3
    Preheat oven to 400 F (200 C).
    4
    Place wings on large baking sheet, and season with salt and pepper.
    5
    Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
    6
    When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
    7
    Take wings out of the oven when done and toss with the hot sauce to coat.
    8
    Serve.
    Fruit juice
    2. Fruit juice
    230 cals, 3p, 51c, 1f (per meal)
  • Fruit juice
    16 fl oz (473mL)
  • dinner prep - 1 days

    Tarragon tilapia fillets
    1. Tarragon tilapia fillets
    405 cals, 68p, 1c, 14f (per meal)
  • Tilapia, raw, ~4 fillets, unfrozen
    3/4 lb (336g)
  • Butter
    3/4 tbsp (11g)
  • Garlic, minced
    3/4 clove (2g)
  • Fresh tarragon
    1/4 tbsp, chopped (0g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    Bread and butter
    2. Bread and butter
    400 cals, 14p, 41c, 17f (per meal)
  • Butter
    3 1/2 tsp (16g)
  • Bread
    3 1/2 slice (112g)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    Dairy and Egg Products
    Whole milk
    1/2 gallon (1855mL)
    Eggs
    11 3/4 medium (516g)
    String cheese
    6 stick (168g)
    Parmesan cheese
    1 1/4 cup (119g)
    Butter
    1/4 stick (32g)
    Lowfat cottage cheese
    2 1/4 cup (509g)
    Breakfast Cereals
    Breakfast cereal
    8 2/3 serving (260g)
    Beverages
    Protein powder
    5 1/3 scoop (1/3 cup ea) (165g)
    Water
    2 cup (473mL)
    Fruits and Fruit Juices
    Avocados
    2 1/2 avocado(s) (503g)
    Lemon juice
    1 tsp (5mL)
    Applesauce
    3 to-go container (~4 oz) (366g)
    Fruit juice
    46 fl oz (1361mL)
    Grapes
    5 cup (460g)
    Canned pineapple
    1/2 cup, chunks (102g)
    Baked Products
    Bread
    5 1/2 slice (176g)
    Baking powder
    3/4 tbsp (11g)
    Spices and Herbs
    Garlic powder
    1 tsp (3g)
    Salt
    1/2 tbsp (9g)
    Black pepper
    1 1/4 tsp, ground (3g)
    Fresh tarragon
    1/4 tbsp, chopped (0g)
    Vegetables and Vegetable Products
    Green onions
    4 tbsp, chopped (25g)
    Tomatoes
    6 tbsp cherry tomatoes (56g)
    Frozen broccoli
    33 1/4 oz (941g)
    Fresh green beans
    18 oz (510g)
    Garlic
    3 3/4 cloves (11g)
    Meals, Entrees, and Side Dishes
    Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
    Beef Products
    Ground beef (93% lean)
    1 lb (511g)
    Nut and Seed Products
    Sunflower kernels
    4 1/2 oz (128g)
    Poultry Products
    Chicken wings, with skin, raw
    4 lb (1778g)
    Soups, Sauces, and Gravies
    Barbecue sauce
    6 2/3 tbsp (116g)
    Frank's red hot sauce
    2 tbsp (28mL)
    Pork Products
    Bacon
    4 slice(s) (40g)
    Fats and Oils
    Oil
    1 tsp (6mL)
    Finfish and Shellfish Products
    Tilapia, raw
    3/4 lb (336g)
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