2700 Calorie Meal Plan To Gain Muscle Weight
2700 Calorie Meal Plan To Gain Muscle Weight
2700 Calorie Meal Plan To Gain Muscle Weight
muscle/weight
Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes
Day 1 2720 cals 220g protein (32%) 124g fat (41%) 145g carbs (21%) 35g fiber (5%)
Breakfast Lunch
425 cals, 87g protein, 9g net carbs, 2g fat 950 cals, 30g protein, 94g net carbs, 44g fat
Snacks Dinner
400 cals, 14g protein, 13g net carbs, 30g fat 950 cals, 89g protein, 30g net carbs, 49g fat
Day 2 2654 cals 254g protein (38%) 113g fat (38%) 124g carbs (19%) 32g fiber (5%)
Breakfast Lunch
425 cals, 87g protein, 9g net carbs, 2g fat 950 cals, 30g protein, 94g net carbs, 44g fat
Snacks Dinner
400 cals, 14g protein, 13g net carbs, 30g fat 885 cals, 122g protein, 9g net carbs, 37g fat
Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 970 cals, 103g protein, 37g net carbs, 41g fat
Snacks Dinner
350 cals, 15g protein, 39g net carbs, 10g fat 885 cals, 122g protein, 9g net carbs, 37g fat
Day 4 2731 cals 172g protein (25%) 145g fat (48%) 145g carbs (21%) 39g fiber (6%)
Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 990 cals, 66g protein, 61g net carbs, 47g fat
Snacks Dinner
350 cals, 15g protein, 39g net carbs, 10g fat 865 cals, 64g protein, 13g net carbs, 60g fat
Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 900 cals, 68g protein, 48g net carbs, 42g fat
Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 930 cals, 53g protein, 63g net carbs, 49g fat
Day 6 2669 cals 198g protein (30%) 105g fat (36%) 189g carbs (28%) 44g fiber (7%)
Breakfast Lunch
525 cals, 34g protein, 45g net carbs, 15g fat 900 cals, 68g protein, 48g net carbs, 42g fat
Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 940 cals, 74g protein, 71g net carbs, 36g fat
Breakfast Lunch
525 cals, 34g protein, 45g net carbs, 15g fat 955 cals, 40g protein, 49g net carbs, 55g fat
Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 940 cals, 74g protein, 71g net carbs, 36g fat
Pork Products
pork chop, bone-in
2 chop (356g)
Breakfast 1
Eat on day 1, day 2
Cherry tomatoes
12 cherry tomatoes - 42 cals 2g protein 0g fat 6g carbs 2g fiber
For single meal: For all 2 meals:
tomatoes tomatoes
12 cherry tomatoes (204g) 24 cherry tomatoes (408g)
Protein shake
3 1/2 scoop - 382 cals 85g protein 2g fat 3g carbs 4g fiber
For single meal: For all 2 meals:
water water
3 1/2 cup(s) (830mL) 7 cup(s) (1659mL)
protein powder protein powder
3 1/2 scoop (1/3 cup ea) (109g) 7 scoop (1/3 cup ea) (217g)
Walnuts
1/6 cup(s) - 117 cals 3g protein 11g fat 1g carbs 1g fiber
For single meal: For all 3 meals:
walnuts walnuts
2 2/3 tbsp shelled (50 halves) (17g) 1/2 cup shelled (50 halves) (50g)
1. Open Greek yogurt container and add the peanut butter and cinnamon (or mix together in a small bowl).
Mix until well-combined.
2. Chop an apple into slices.
3. Dip the apple into the dip and enjoy.
Breakfast 3
Eat on day 6, day 7
Apple
1 apple(s) - 105 cals 1g protein 0g fat 21g carbs 4g fiber
For single meal: For all 2 meals:
apples apples
1 medium (3" dia) (182g) 2 medium (3" dia) (364g)
Pistachios
375 cals 13g protein 28g fat 11g carbs 6g fiber
For single meal: For all 2 meals:
pistachios, dry roasted, without pistachios, dry roasted, without
shells or salt added shells or salt added
1/2 cup (62g) 1 cup (123g)
1. Spread the peanut butter on one slice of bread and the jelly on the other.
2. Put the slices of bread together and enjoy.
Lunch 2
Eat on day 3
Tortilla chips
188 cals 3g protein 8g fat 24g carbs 2g fiber
tortilla chips 1. This recipe has no
1 1/3 oz (38g) instructions.
Tomato soup
1 can(s) - 211 cals 4g protein 1g fat 42g carbs 3g fiber
Makes 1 can(s)
condensed canned tomato soup 1. Prepare according to
1 can (10.5 oz) (298g) instructions on package.
Lunch 4
Eat on day 5, day 6
Lunch 5
Eat on day 7
Snacks 1
Eat on day 1, day 2
1. slice carrots into thin strips. Serve with ranch to dip in.
Boiled eggs
2 egg(s) - 139 cals 13g protein 10g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
2 large (100g) 4 large (200g)
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.
Snacks 2
Eat on day 3, day 4
Hummus toast
2 slice(s) - 293 cals 14g protein 9g fat 30g carbs 8g fiber
For single meal: For all 2 meals:
hummus hummus
5 tbsp (75g) 10 tbsp (150g)
bread bread
2 slice (64g) 4 slice (128g)
Grapes
58 cals 1g protein 0g fat 9g carbs 4g fiber
For single meal: For all 2 meals:
grapes grapes
1 cup (92g) 2 cup (184g)
Cherry tomatoes
6 cherry tomatoes - 21 cals 1g protein 0g fat 3g carbs 1g fiber
For single meal: For all 3 meals:
tomatoes tomatoes
6 cherry tomatoes (102g) 18 cherry tomatoes (306g)
Baked fries
193 cals 3g protein 7g fat 25g carbs 4g fiber
oil 1. Preheat oven to 450°F
1/2 tbsp (8mL) (230°C) and line a baking
potatoes sheet with foil.
1/2 large (3" to 4-1/4" dia.) (185g)
2. Slice the potato into thin
sticks and place them on
the baking sheet. Drizzle
some oil over the potatoes
and season liberally with
some salt and pepper.
Toss potatoes to coat them
evenly.
3. Roast potatoes for about
15 minutes, flip them using
a spatula, and continue
roasting another 10-15
minutes until soft and
golden. Serve.
Dinner 2
Eat on day 2, day 3
1. Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully
coated.
2. Refrigerate and marinade for at least 1 hour, but preferably overnight.
3. BAKE
4. Preheat the oven to 400 degrees F.
5. Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated
oven.
6. After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear,
about 15 more minutes.
7. BROIL/GRILL
8. Preheat the oven to broil/grill.
9. Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside,
usually 4-8 minutes per side.
Dinner 3
Eat on day 4
Roasted tomatoes
1 tomato(es) - 60 cals 1g protein 5g fat 2g carbs 1g fiber
Makes 1 tomato(es)
tomatoes 1. Preheat oven to 450°F
1 small whole (2-2/5" dia) (91g) (230°C).
oil
2. Slice tomatoes in half
1 tsp (5mL)
down through the stem
and rub them with oil.
Season them with a pinch
of salt and pepper.
3. Bake for 30-35 minutes
until soft. Serve.
Dinner 4
Eat on day 5
Brown rice
229 cals 5g protein 2g fat 46g carbs 2g fiber
brown rice 1. Rinse the starch off the
1/3 cup (63g) rice in a strainer under cold
salt water for 30 seconds.
2 dash (1g)
water 2. Bring the water to a boil
2/3 cup(s) (158mL) over high heat in a large
black pepper pot that has a tight fitting
2 dash, ground (1g) 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 5
Eat on day 6, day 7
Brown rice
229 cals 5g protein 2g fat 46g carbs 2g fiber
For single meal: For all 2 meals:
brown rice brown rice
1/3 cup (63g) 2/3 cup (127g)
salt salt
2 dash (1g) 4 dash (3g)
water water
2/3 cup(s) (158mL) 1 1/3 cup(s) (316mL)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)
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.
1. Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and
cook until fully cooked and golden.
2. Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some
more salt and pepper. Serve.